Random | 80/20 Endurance


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  • #15108

    Hey Matt and David,

    Hope all is well your end. Plugging away here. Sorry about the random nature of my questions but Matt’s blog made me think I could do a few things better. Obviously life is busy but still strive to be better.

    1. On Matt blog he talks about intermittent fasting. Having spent the last 12 months doing this on a regular basis I thought it was an excellent topic to cover. The problem that I find with my training is that most of my sessions are done very early morning which makes fuelling difficult. I understand the science behind glycogen depletion and what intermittent fasting does in regards to fat burning. However I am now left with a quandary of how to fuel.

    On dayshift I start work at 6 am. I try and run before work or paddle before work running takes less time so might be easier to fuel for however some days I enjoy paddling. My paddling session would start at 3:45 am or 4 am paddle for 75 to 90 minutes then shower and go to work. What suggestions do you haveFor fuelling these early morning sessions.

    2. Another nutrition based question this one is around shiftwork. I do a rotating roster of a day 6 am to 6 pm and afternoon 1300 to 2300 and night 6 pm to 6 am. Currently I eat after training on the dayshift and then normally through the rest of the day the afternoon shift I eat normally with a breakfast lunch dinner type strategy with snacks turning on nightshift I have a large dinner and then don’t eat throughout the night. If I get desperate I’ll have some fruit or a muesli bar to get me through the rest of the shift usually water is sufficient. After the nightshift I have breakfast then sleep for a few hours cut up have lunch and use my day is normal. Matt do you work with shiftworkers around nutritional needs and requirements and any suggestions for that.

    3. My last question is regarding planning for the year. I have my a race for 2022 but I also have other races I’d like to do to keep myself interested and not lose focus as we have previously discussed.

    12km run race 31/12/21
    Kayak marathon April 22-24/2022
    California gold second weekend of October 2022

    My question is in regards to my a race been multidiscipline and the other two races been single discipline. How do I manage workload in terms of training intensity distribution when switching from a single sport event to a multi discipline event. My plan was to focus on running between now and the run race with other sessions of swimming and paddling thrown in those would be at low intensity or a zone to maybe the very odd zone three. Then with the kayaking would do a similar plan using the running and swimming mostly at zone to with the agent three focused on kayaking as my predominant high intensity workload. Does that make sense? Do you have any other suggestions?

    Thanks so much for you advice and sorry it was so early and peace like.



    Matt Fitzgerald

    Hi Ben,

    Thanks for your message. When I get questions like the first two you’ve asked, I often respond with a question of my own: What price are you paying for your current practices? Are you performing poorly in training? Are you recovering slowly between workouts? Are you feeling tired a lot of the time? Your practices are only a problem if they cause a problem. In the absence of any tangible consequences, there is no problem.

    That being said, the standard best practice in your situation would be to either have a light, carbohydrate-rich snack before your early morning workouts and/or consume an ergogenic product during them. If you start doing one or both of these things, you might feel a nice little bump.

    To me it sounds like you’re doing the best you can to eat around your work schedule. I don’t offer nutrition coaching services at the moment but I will be more than happy to refer you to someone who does. Just say the word.

    Your training plan also seems sensible to me.

    Coach Matt

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