Originally Posted by
burnthesheep
For this stuff, how much low intensity volume are the fasted folks doing otherwise? I thought for the true fat adapt improvements you need to be doing some lower Z2 efforts with less carb demands kind of "80/20" style
for me (and what I tend to ride for, which is general fitness and beer), pretty much every low intensity ride is fasted, or at least I try to. Even if I don't get out until lunchtime, I'll still go fasted and eat afterwards. Going for a ride at 7am without breakfast doesn't seem "fasted enough" for me, for some reason. It's the noon fasted ride that kinda forces you to go slower. From what I've learned (which is arguably rough around the edges), to maximize adaptations, you have to spend time in the zone where fat is the preferred energy path, which is z2/lower z3. Here's one article that covers the bases pretty well:
https://sportsmedicineweekly.com/202...ne-2-exercise/