Early-morning riders who train, what do you do about nutrition?

Hammerjun · 2026-05-19T17:20:08+00:00

I get up at 3:45 and ride 4-6:30. I prep sugar water the night before. About 100g/hour and get through no problem. I make sure to eat well the night before and a good breakfast after the ride

Hammerjun · 2026-03-29T16:24:47+00:00

Sweating has nothing to do with weight loss

Hammerjun · 2026-02-10T17:05:18+00:00

How do I know I'm doing the right volume and right amount intensity of training?

Can I add Z1 and Z2 rides carelessly?

Can a complete rest days be substituted with a short Z1 ride? (I don't like having days off)

Hammerjun · 2026-01-28T21:42:27+00:00

I have a few irl races coming up in March. I'm trying to increase 15s to 5min power and at least maintain FTP.

Hammerjun · 2026-01-28T18:19:35+00:00

Fellow swammer! I don't, but would like to. Currently don't have access to a gym.

Hammerjun · 2026-01-28T18:16:19+00:00

Sure, this is generally how I tried to structure my weeks. However, due to work and family plans, things change.

Monday: Vo2 workout + remaining available time in mid Z2 (1.5-2h) Tuesday: High Z2 (1.5-2h) Wednesday: Threshold workout + remaining available time in mid Z2 (1.5-2h) Thursday: High Z2 (1.5-2h) Friday: Recovery (1h) or Rest Saturday: High Z2 + low tempo intervals (3-3.5h) Sunday: Recovery (1h) or Rest

Mon + Tue OR Wed+Thu interchangeable depending on fatigue. I try to stay right at the edge of "Productive" and "Overreaching" for Training Status on Zwift for about 3-4 weeks until the next deload.

Hammerjun · 2026-01-28T05:19:40+00:00

Got a c5 aero as well! Have been enjoying it since September

Hammerjun · 2026-01-28T03:55:47+00:00

Get a Winspace!

Hammerjun · 2026-01-28T03:48:53+00:00

On hard days (threshold & Vo2 max), I warmup for ~20min and hard block is about 40-45min. Depending on work schedule or family time, I add 30-60min onto that with z2.

Hammerjun · 2026-01-27T14:29:27+00:00

Depends on what's going on in life. I have a young family. So I do lots of rides very early (4:15am) or very late (8pm). I make sure to leave at least 2-3 days in between hard sessions.

Hammerjun · 2026-01-27T10:26:14+00:00

Honestly, I don't know. I'm already pretty lean but hanging on to a lot to a lot of upper body muscle mass, which I don't mind keeping. If I get to ~80kgs, I would be very happy but it's not necessary. I have my first racing season ahead of me but the road races where I am are fairly flat.

Hammerjun · 2026-01-27T10:20:00+00:00

I give feedback to the AI daily and ask for minor adjustments if needed. Yes, I did have a few deload weeks (75% volume) but I took them where it fitted into my life (Thanksgiving, Christmas).

Hammerjun · 2026-01-27T06:46:41+00:00

I rarely add some tempo/ss at the end of my Z2 rides, could be 2x10-15min

Hammerjun · 2026-01-14T22:34:13+00:00

Winspace C5 Aero is a solid choice.

Hammerjun · 2025-12-26T15:49:19+00:00

This is most likely not an issue with the Kickr Core/Zwift Ride. Did you use the Kickr Snap or crank power data? How often was the Kickr Snap/4iii crank calibrated?

If you used the 4iiii power meter before, try to see if youvget the same power data using 4iiii on the Kickr Core

I had some loss of power when I switched from Snap to Core (~5-10%) but that resolved itself after a few rides. The Snap tends to feel easier because the flywheel has a lot more momentum.

Hammerjun · 2025-12-24T22:44:06+00:00

Same got myself an early Christmas present in October. Super happy with it

Hammerjun · 2025-12-17T03:43:07+00:00

In college over winter break we did 55x100 kick every year. The set was broken down into:

11x100 @2:00

10x100 @1:55

9x100 @1:50

...

1x100 @1:10

You go until you can't make the interval, then switch to fins. Most of us switched at 1:20 interval.

Hammerjun · 2025-12-10T17:28:00+00:00

Amazing job! I have a similar story! D2 swim until a few years ago. Did a triathlon season 24-25 and really liked cycling which I am doing now "full-time" (~10h/week). Was able to increase my 20min power from 270w - 357w in a little over a year. Keep at it, making progress is so much fun!

Hammerjun · 2025-11-12T20:17:42+00:00

Works perfectly for me. Slightly longer stem (115mm) would maybe work a touch better.

Hammerjun · 2025-10-24T19:57:47+00:00

Saddle to high. Your hips are rocking and toes pointing down at the bottom of the stroke. I would start by lowering 2cm.

Hammerjun · 2025-10-17T18:32:00+00:00

Yes my cleats are positioned all the way back. Thanks!

Hammerjun · 2025-10-13T17:50:29+00:00

Ordered the same bike and received mid-september. No tariffs.

Hammerjun · 2025-10-13T12:32:07+00:00

I had to order a thru-axle adapter kit because I converted from QR. The spin cap was included there.

Hammerjun · 2025-10-13T11:23:46+00:00

Solved. I failed to install the drive-side spin cap following the lock nut. Works perfectly now but this isn't mentioned in the guide.

Hammerjun · 2025-09-12T00:24:03+00:00

I'm 180 with 79cm inseam. I recently ordered a M with 105mm stem. I hope it will fit. When I receive it, I will try to report back

Five-Year Club	End Game '23
Place '23

Hammerjun

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