Early Morning Workouts


In the past I have preferred to do my workouts in the morning to start my day off right. But over the past couple of years with jobs that had an early start (5am) and now a 4 month old, it’s been challenging. I might be able to one in occasionally but it really depends on how he sleeps. Here’s to hoping he’ll be sleeping through the night soon!


Morning training has been a staple for me. I have read a lot of what was already said (I don’t have time to read every thread), and I like a lot of it. One question I have is that when I wake up, I (usually) don’t eat or drink anything. If I do eat something, it is a SIS gel with 75g of caffeine. I only drink water (no powders added). I’ve been doing this for over a year.

As was stated in this weeks podcast, I train in the morning, first, because if I don’t do it in the morning, it will not get done; second, because most of my races start in the morning.

But my question is, will I see better results if I eat and drink (coffee [caffine]) before I get on the bike? I am (basically) doing a fasted ride every morning. I haven’t found a workout that I cannot do (an hour to an hour and a half) fasted. What are the pros and cons of my training routine?

Final point, I’m a morning person so waking up is easy for me. My wife is not; she does all her workouts (running) in the evening/night time. I hope it gets easier for those non-morning people. I always have a massive sense of achievement if I’m off to work and already done with my workout.


Simo429, was “cutting” a typo? I hope so.

  1. Caffeine is your friend when you’re training. I would say it is indisputably a performance enhancer.

  2. I believe there are studies out there that show caffeine actually enhances the impact of training impacted.

  3. If you want to train fasted and drink coffee, be extra careful about what you’re putting in your coffee. Anything with carbs/sugar in it would knock you out of that fasted state. I’ve seen some talk about drinking bulletproof coffee before a fasted training session, but I don’t know enough one way or the other about that to say that it’ll work.


Hi Chad. Thanks as always for sharing your knowledge and experience. I was a little confused about what you said on your systems stores and energy levels.

I always thought rest (mainly sleep) was a way for the body to repair damage/fatigue and replenish glycogen levels but (If I understood correctly) you said that you actually are depleted after a long sleep. I understand the being slightly dehydrated but shouldn’t muscle and liver glycogen be topped up?

Maybe this is a podcast subject and the reply would be too lengthy for the forum. Sorry if it’s a dumb question.


My family and work life means that I have to be finished and back upstairs to get the kids ready for school by 6.30. The only things i would add is

  1. Make sure you eat properly the night before so your muscle glycogen stores are stocked up.
  2. The warm up and the first interval usually suck. If you can grit your teeth and get through them then I generally find that i can do the session.
    Like everyone else said it comes down to being prepared and establishing the routine.
    Good luck.


i leave everything ready the night before. I usually wake up at 5am and, depending on my motivation, it will take me between 20 and 30min to get to the bike. Cafeine helps a lot, i used to have a cup of coffee and recently i started to take amino energy from optmium nutrition and its been working for me. It fires up the system quite well.


No it’s a common term


I guess I buck the trend… While morning workouts do suck pretty much I am pumped to get them in the bag when training is going well. I guess compared to the nights I was sleeping when my daughter was waking up 2-3 nights a week and needed someone to sleep with her, I am loving this.

Double shot of espresso is your friend!

And as I’ve said before and Nate also said during the last podcast, in the early morning workouts, proper fueling is key. I use those morning sessions to get my gut used to a 3-400 calorie/bottle/hour sports mix I used when racing and it keeps my motivation up there.


Hey, @commanche20. I was just referring to liver glycogen since the brain is pretty much a glucose hog and during sleep utilizes much of the small amount your liver stores. And it’s not so much sleep that replenishes glycogen as ingested carbohydrate (and potentially protein, lactate, etc. to varied extents) that reloads the muscles. Sleep provides the inactivity that facilitates that replenishment though!


Pro tip for those that have espresso machines: set them up on a Wifi outlet that you can program. You can start the machine an hour before you get up so the machine and water is at a stable temperature for perfect shots right away.


Wake up 6:00.
Kit up.
Turn expresso machine on as I head down to basement.
Do the warmup section of the workout, pause 2 mins before first real interval starts.
Run upstairs, pull nice double long shot of espresso and grab a banana.
Couple sips of espresso.
First interval.
Eat banana and finish espresso.
Finish 1hr workout 7:25 or so…
Cool down easy pedal to work.

Without coffee I found the RPE of morning training to just be too hard. I aborted on many a workout back in 2016…


yuuuuup. dual boiler is fully up to temp and ready to pull shots at 5am.
Only thing sucks is when you decide to get up and forget to program the machine to turn on early as well. Waiting for them to warm up is a frustration beyond any other.


Managed the Early Morning workout today - was with trepidation as it was the first session after an FTP ride.
Coffee and banana at the start to get me going. What I found was that I became dehydrated by the end – I need to take the above advice and put some electrolyte in the water to combate this. Nice feeling to be have it done by 7am