Maximize Your Ability To Burn Fat As Fuel

September 4, 2009

Let me try this again.  My last guest post that I took down was a bit of a learning experience but as one commenter stated “I’d hate to see you holding back posts because you think they might be ill received by some”.  This is definitely something I’m cognizant of and I don’t want to shy away from a healthy debate by keeping the posts water-tight.

Like I said earlier in the week, world renowned coaches and authors Hunter Allen and Joe Friel have shown keen interest in contributing to Cycling Tips from time to time.  They can offer insights and knowledge from their wealth of experience that I every single one of us will benefit from.   I’m excited to have them aboard.

Below is a Q&A from Hunter Allen.  If you don’t already know, Hunter co-authored the book “Training and Racing with a Power Meter”.  It’s a book that I own and frequently reference.  Coincidentally there’s another blogger I follow that who wrote a good post on what she learned from this book as she’s just getting into it.  If you’re wondering, this isn’t a paid advertisement.  If I like something that’s helped me, I’m gonna tell you about it. No secrets here.

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Question: I keep reading about how zone 2 training is crucial in base building, but after reading Power Training Levels by Andrew Coggan, and seeing how much more beneficial Zone 3 is to Zone 2, I am wondering if I am wasting valuable training time. My goal is to maximize my body’s ability to burn fat as a primary fuel, so my question is: Would it be more beneficial to train primarily in Zone 3 as opposed to my current plan of training primarily (70% of time) in Zone 2?  Thanks!

Answer: If your goal is to maximize your body’s ability to burn fat as a fuel, then I would give you a couple of suggestions. Zone 2 is definitely the fat burning zone in which your body relies most heavily on fat as its primary source of energy. That being said, it doesn’t necessary mean that by spending more time in Zone 2 you will increase that ability. I am not sure exactly why you want to increase your ability to burn more fat, but I can think of two major reasons and for each reason there is a different solution to the problem.

Situation#1: If you are trying to lose weight and burn off excess fat, then you actually need to train more in zone 4 and 5 in order to stimulate your fat burning metabolism.  There is a myth out there that staying in the fat burning zone helps you to lose weight.  Actually, it just makes sure that you don’t burn carbohydrates as fuel and the intensity stays low.  If you want to lose excess body fat, then you have to ’stoke’ the fire so to speak and that means exercising very intensely.  By exercising in Zone 4 and 5, then you burn off all your carbohydrates and then in the 4 hours after your workout, you burn a ton of fat as fuel. That’s the key to really losing some excess weight.

Situation #2: If you want to burn fat in order to extend your endurance range in a racing situation, then I would offer a few different suggestions.  Many pros that I coach always want to improve their ability to burn fat in races and therefore spare essential glycogen reserves for later in the race when they need them most. This means teaching your body to use fat first and foremost in every workout.  One of the ways to do this is to start off every ride early in the morning before breakfast and ride for at least 2 hours before starting to feed.  Ride at Zone 2 and 3 for those 2 hours and then your body is forced to burn fat.  At the end of 2 hours, start eating some carbs and protein and then finish your ride with intensity and intervals. This will help to teach your body to burn fat at a higher level of exercise intensity, thereby sparing your carbohydrate stores for later.

Hope this helps!




SIMILAR ENTRIES

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  • http://fearlessgearless.com/ Mr W

    I just want to remind people to also keep in mind the “specificity principle,” where your training should be as close to the situation you want to excel in as possible. I have used Situation 2 a bit, but I really wouldn’t use it too often as your interval intensity will be too low compared to if you had eaten properly (your maximum speed will suffer if you just use Scenario 2 for intervals). This might help you give a maximum effort at the end of a long race where you are low on stores, but I would suggest for this race scenario it might be better to practice eating when exercising intensely and figuring out what foods work best for you.

    For newer riders I would argue riding in zone 2 is very good for preparing the body for long bought of continuous exercise, as many cannot sustain long periods in zone 3 and will quit exercising much earlier otherwise.

    It is my opinion that the “rules” should be taken with a lot of caution, as they can vary greatly depending on your current condition, goals and personal physiology. If had not chosen ecology as a career, I would be conducting those studies, especially for less trained individuals. (Again exercise physiology is not my expertise so flame away!)

  • http://fearlessgearless.com/ Mr W

    I just want to remind people to also keep in mind the “specificity principle,” where your training should be as close to the situation you want to excel in as possible. I have used Situation 2 a bit, but I really wouldn’t use it too often as your interval intensity will be too low compared to if you had eaten properly (your maximum speed will suffer if you just use Scenario 2 for intervals). This might help you give a maximum effort at the end of a long race where you are low on stores, but I would suggest for this race scenario it might be better to practice eating when exercising intensely and figuring out what foods work best for you.

    For newer riders I would argue riding in zone 2 is very good for preparing the body for long bought of continuous exercise, as many cannot sustain long periods in zone 3 and will quit exercising much earlier otherwise.

    It is my opinion that the “rules” should be taken with a lot of caution, as they can vary greatly depending on your current condition, goals and personal physiology. If had not chosen ecology as a career, I would be conducting those studies, especially for less trained individuals. (Again exercise physiology is not my expertise so flame away!)

  • http://fearlessgearless.com Mr W

    I just want to remind people to also keep in mind the “specificity principle,” where your training should be as close to the situation you want to excel in as possible. I have used Situation 2 a bit, but I really wouldn’t use it too often as your interval intensity will be too low compared to if you had eaten properly (your maximum speed will suffer if you just use Scenario 2 for intervals). This might help you give a maximum effort at the end of a long race where you are low on stores, but I would suggest for this race scenario it might be better to practice eating when exercising intensely and figuring out what foods work best for you.

    For newer riders I would argue riding in zone 2 is very good for preparing the body for long bought of continuous exercise, as many cannot sustain long periods in zone 3 and will quit exercising much earlier otherwise.

    It is my opinion that the “rules” should be taken with a lot of caution, as they can vary greatly depending on your current condition, goals and personal physiology. If had not chosen ecology as a career, I would be conducting those studies, especially for less trained individuals. (Again exercise physiology is not my expertise so flame away!)

  • Frank

    Hunter, when are you guys going to get trainingpeaks WKO+ version for Mac??? Love the software and CyclingTips has nothing but good stuff to say about it, but I cannot use it without running bootcamp (which I’m not going to do)

    Looking forward to it. Thanks for the interesting article.

  • Frank

    Hunter, when are you guys going to get trainingpeaks WKO+ version for Mac??? Love the software and CyclingTips has nothing but good stuff to say about it, but I cannot use it without running bootcamp (which I’m not going to do)

    Looking forward to it. Thanks for the interesting article.

  • Frank

    Hunter, when are you guys going to get trainingpeaks WKO+ version for Mac??? Love the software and CyclingTips has nothing but good stuff to say about it, but I cannot use it without running bootcamp (which I’m not going to do)

    Looking forward to it. Thanks for the interesting article.

  • Con

    I have a question that kinda pertains to this post.

    As I get fitter why do I have to eat less to keep me going through a ride? When start riding after a while off I have to make very sure I eat and drink properly to get me through a big ride (140km for example). After I start finding some form I can go for much longer with very little to eat. Isn’t it simply a matter of calories in vs calories out? As I get fitter wouldn’t I still be burning as many calories, if not more, than when I was less fit? My powermeter tells me I am.

    Is my body adapting to use different energy stores?

    Thanks

  • Con

    I have a question that kinda pertains to this post.

    As I get fitter why do I have to eat less to keep me going through a ride? When start riding after a while off I have to make very sure I eat and drink properly to get me through a big ride (140km for example). After I start finding some form I can go for much longer with very little to eat. Isn’t it simply a matter of calories in vs calories out? As I get fitter wouldn’t I still be burning as many calories, if not more, than when I was less fit? My powermeter tells me I am.

    Is my body adapting to use different energy stores?

    Thanks

  • Jason

    I’d also love to know the answer to this, I just came back from a 10 day break and hit the wall twice in the first week back in situations where i’d normally be 100% fine.

  • Jason

    I’d also love to know the answer to this, I just came back from a 10 day break and hit the wall twice in the first week back in situations where i’d normally be 100% fine.

  • Jason

    I’d also love to know the answer to this, I just came back from a 10 day break and hit the wall twice in the first week back in situations where i’d normally be 100% fine.

  • Buttsy

    IN answer to Con, I am wondering about the specifics of his energy intake as I have the opposite problem in that I have had to learn to identify and eat more low GI foods in order to avoid spiking my sugar levels. I am not a diabetic, but if I dont eat enough or eat too much high GI food, I hit the wall as well. I wouldnt rely on a power meter or piece of equipment to identify the number of calories exactly – use your body as a guide as to energy requirements dont rely just on equipment.

    Basically Louise Burkes bookm The conmplete guide to food for sports performance gives an estimated amount of carbohydrate you should consume in a day and the more you exercise the more you should eat eg:-

    General exercise (up to 60 minutes a day of exercise ) you need 5-6grams of carbohydate per kg of your body weight so a 70kg person needs 350grams per day

    Endurance exercise (more than 120 minutes of high intensity training) the amount you require goes up to 9-10g per kg of body weight.

    It is definitely caloroes in vs calories out, but by examining your food and your exercise habits in more detail, you might find out that you are eating more than you thought or eating smarter.

  • Buttsy

    IN answer to Con, I am wondering about the specifics of his energy intake as I have the opposite problem in that I have had to learn to identify and eat more low GI foods in order to avoid spiking my sugar levels. I am not a diabetic, but if I dont eat enough or eat too much high GI food, I hit the wall as well. I wouldnt rely on a power meter or piece of equipment to identify the number of calories exactly – use your body as a guide as to energy requirements dont rely just on equipment.

    Basically Louise Burkes bookm The conmplete guide to food for sports performance gives an estimated amount of carbohydrate you should consume in a day and the more you exercise the more you should eat eg:-

    General exercise (up to 60 minutes a day of exercise ) you need 5-6grams of carbohydate per kg of your body weight so a 70kg person needs 350grams per day

    Endurance exercise (more than 120 minutes of high intensity training) the amount you require goes up to 9-10g per kg of body weight.

    It is definitely caloroes in vs calories out, but by examining your food and your exercise habits in more detail, you might find out that you are eating more than you thought or eating smarter.

  • http://[email protected] Buttsy

    IN answer to Con, I am wondering about the specifics of his energy intake as I have the opposite problem in that I have had to learn to identify and eat more low GI foods in order to avoid spiking my sugar levels. I am not a diabetic, but if I dont eat enough or eat too much high GI food, I hit the wall as well. I wouldnt rely on a power meter or piece of equipment to identify the number of calories exactly – use your body as a guide as to energy requirements dont rely just on equipment.

    Basically Louise Burkes bookm The conmplete guide to food for sports performance gives an estimated amount of carbohydrate you should consume in a day and the more you exercise the more you should eat eg:-

    General exercise (up to 60 minutes a day of exercise ) you need 5-6grams of carbohydate per kg of your body weight so a 70kg person needs 350grams per day

    Endurance exercise (more than 120 minutes of high intensity training) the amount you require goes up to 9-10g per kg of body weight.

    It is definitely caloroes in vs calories out, but by examining your food and your exercise habits in more detail, you might find out that you are eating more than you thought or eating smarter.

  • http://fearlessgearless.com/ Mr W

    I have found the same thing. I will assume your 140km ride is with a group in which the pace hasn’t changed much from when you were less fit to more fit? For me personally this has been the scenario where its been a combination needing to put in less effort to maintain a given speed as I gained fitness combined with a more efficient metabolism, also from the improvement in fitness.

    The lower effort means less stores are burnt, extending your range, as well as making it easier for your body to make to use of fat metabolism to cover a larger percentage of the total energy expenditure. Even at harder efforts a percentage of your total energy is still coming from fat, its just smaller in comparison to what you get from glycogen and blood sugars. If you are able to reduce your effort, but still do the same work (e.g. 140 km), a higher percentage of the energy expended will have come from fat, thereby naturally extending your range and in a sense your efficiency.

    Finally, you may also be riding smarter as you learn more about your body (an often secondary feature of fitness). For example, learning to hold back just enough in certain circumstances so you don’t burn through your glycogen stores as fast can have a large effect on your total exercise capacity.

  • http://fearlessgearless.com/ Mr W

    I have found the same thing. I will assume your 140km ride is with a group in which the pace hasn’t changed much from when you were less fit to more fit? For me personally this has been the scenario where its been a combination needing to put in less effort to maintain a given speed as I gained fitness combined with a more efficient metabolism, also from the improvement in fitness.

    The lower effort means less stores are burnt, extending your range, as well as making it easier for your body to make to use of fat metabolism to cover a larger percentage of the total energy expenditure. Even at harder efforts a percentage of your total energy is still coming from fat, its just smaller in comparison to what you get from glycogen and blood sugars. If you are able to reduce your effort, but still do the same work (e.g. 140 km), a higher percentage of the energy expended will have come from fat, thereby naturally extending your range and in a sense your efficiency.

    Finally, you may also be riding smarter as you learn more about your body (an often secondary feature of fitness). For example, learning to hold back just enough in certain circumstances so you don’t burn through your glycogen stores as fast can have a large effect on your total exercise capacity.

  • http://fearlessgearless.com Mr W

    I have found the same thing. I will assume your 140km ride is with a group in which the pace hasn’t changed much from when you were less fit to more fit? For me personally this has been the scenario where its been a combination needing to put in less effort to maintain a given speed as I gained fitness combined with a more efficient metabolism, also from the improvement in fitness.

    The lower effort means less stores are burnt, extending your range, as well as making it easier for your body to make to use of fat metabolism to cover a larger percentage of the total energy expenditure. Even at harder efforts a percentage of your total energy is still coming from fat, its just smaller in comparison to what you get from glycogen and blood sugars. If you are able to reduce your effort, but still do the same work (e.g. 140 km), a higher percentage of the energy expended will have come from fat, thereby naturally extending your range and in a sense your efficiency.

    Finally, you may also be riding smarter as you learn more about your body (an often secondary feature of fitness). For example, learning to hold back just enough in certain circumstances so you don’t burn through your glycogen stores as fast can have a large effect on your total exercise capacity.

  • bill posters

    when you’re fitter do you consume more or less oxygen? by the same principle why would you be surprised in requiring less calories for the same output of power. by being “fitter” aren’t you merely increasing your metabolic efficiency?

  • bill posters

    when you’re fitter do you consume more or less oxygen? by the same principle why would you be surprised in requiring less calories for the same output of power. by being “fitter” aren’t you merely increasing your metabolic efficiency?

  • steve

    thanks so much for restating situation #1. intensity burns fat. period.
    im so tied of people saying theyre out doing LSD rides to skinny up for next season. in that one little paragraph you sum it up nicely. im sure ill copy and paste that more than a few times this winter..(usa)

  • steve

    thanks so much for restating situation #1. intensity burns fat. period.
    im so tied of people saying theyre out doing LSD rides to skinny up for next season. in that one little paragraph you sum it up nicely. im sure ill copy and paste that more than a few times this winter..(usa)

  • steve

    thanks so much for restating situation #1. intensity burns fat. period.
    im so tied of people saying theyre out doing LSD rides to skinny up for next season. in that one little paragraph you sum it up nicely. im sure ill copy and paste that more than a few times this winter..(usa)

  • Anon

    Your first paragraph seems contradictory?

    “There is a myth out there that staying in the fat burning zone helps you to lose weight. Actually, it just makes sure that you don’t burn carbohydrates as fuel and the intensity stays low. ”

    If the body isn’t using carbohydrates for fuel then there’s only 2 other sources of energy: protein and fat, surely?

    “Many pros that I coach always want to improve their ability to burn fat in races and therefore spare essential glycogen reserves for later in the race when they need them most.”

    And wouldn’t the best way to spare glycogen stores be to work on producing (relative to the competition) a lot of power at lower intensities?

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