Cycling hungry right?

Gradually train yourself riding great benefit of fasting, but also pay attention to the fasting riding skills.
Glossary: fasting cycling term is "fast train" (fasted training), mainly refers to riding before the start of training is only a very small amount ingested foods contain carbohydrates.
Principle: During the cycling training, the body will use the energy stored in two: glycogen, from your intake of carbohydrates, the body is a priority energy consumption; fat - this is the body fairly stable source of energy. After gradually adapt to this training mode, while maintaining the speed or cadence the same premise, your body will be more efficient in energy intake from fat. (In other words also means that you can reduce fat a)
Benefits: cycling process, when glycogen depletion is the body's carbohydrate glycogen is not sufficient to continue to provide, the body will be forced to "burn" fat to get energy, to ensure the efficient use of energy. Over time, after the body gradually adapt, it will help to improve the storage capacity of the body glycogen.
Specifically how to do: SPORTS nutritionist from the University of Loughborough / exercise physiologist Dr. Asker Jeukendrup recommend doing fasting before breakfast riding training. Usually 60 minutes is appropriate, the longest no more than 90 minutes, pay attention to control the rhythm when riding, to be able to do to speak without gasping as the standard.
Recovery After riding: Within 30-60 minutes after the end of the ride the eating carbohydrates and protein in a 4: 1 ratio of consumption (such as peanut butter bread), can effectively complement carbohydrates. Within 60-90 minutes replenish moisture can accelerate the recovery.
When to stop training: fast training needs more recovery time than conventional training, overtraining is easy to damage the health. Dr. Asker Jeukendrup recommended if you often ride long distances, fast training 1-2 times a week on the same subject. If you are preparing for the event or high-intensity training, so do not do fast train - and then good drivers also need adequate intake of carbohydrates to support high intensity training and riding.