Low carb road bike training

You want to know how you can get better on the road bike with a simple method? Then read my tips for low carb training! low carb Training is a very interesting method to increase performance, especially for endurance athletes. Especially for Road bike marathon rider it can cause the body and muscles to use the energy reserves in the body in the form of fat more quickly and thus optimize energy turnover. By the way, you also lose fat, which is by no means a negative thing. Low carb training, or as I like to call it, is subject to a few rules so that you don't damage your body, your muscles and your own performance. At this point I would like to give you some tips and rules for low-carb road bike training.

What is low carb training

Low carb road bike training
Low carb road bike training

Low carb training is a training on Empty stomach. Sounds harder than it is right now. In principle it is very simple. There should be at least 12 hours between the last meal and the training and the easiest way to do that is to eat the last thing before 18 p.m. the day before and then jump on your racing bike the next morning without breakfast. Of course, breakfast can then be eaten afterwards and I always get the rolls from the bakery on the way back. However, to ensure that the body and muscles are not overloaded, i.e. the training becomes counterproductive, the empty training, or low carb training, is subject to certain rules. I will explain this to you now.

How long should my low carb unit last at most?

As a rule of thumb, low carb training is an ideal length of 60 Minutes Has. Since the human body - without fat metabolism training - needs about 30 minutes to even get into the Fat metabolism to come, a shorter training makes little sense. The training duration is by no means open to the top either maximum 90 minutes should the training be over. Exercising too long on an empty stomach puts too much stress on the body and in the worst case scenario, the required energy could be drawn from the muscles, which damages the muscles.

How should my pulse be during a low carb workout

The pulse is the most important thing in a low-carb workout. The heart rate during a low carb workout should be between 115bpm and 130bpm. Within this heart rate range, on the one hand, the regeneration of the body is promoted and, on the other hand, the human body can gain energy from the fat reserves in this heart rate range.

What heart rate ranges are there?

In connection with road bike training, one always speaks of five different pulse ranges, or training areas or training zones. These heart rate ranges are slightly different for each person and can be calculated individually with the maximum heart rate and the minimum heart rate (resting heart rate). As a rule of thumb for a normal athletic person, the following pulse ranges result

heart rate zoneTraining
- 115bpmLightweight ( Regenerative)
116bpm - 133bpmFat burning (regenerative)
134bpm - 151bpmCardio (endurance training)
152bpm - 169bpmHard (performance increase)
170 bpm - MaxMaximum (short intervals and sprints)

Pulse table, as I said, only thumb values.

But what you can see very well is that zone 1 and zone 2 are relevant for low carb training.

What does low carb training do for me?

What advantages you get from low-carb training is of course the key question that needs to be answered. A low carb unit should be included once a week. As already mentioned, a low-carb training is very good early in the morning to get the rolls, because the last meal was already 12 hours ago. Regular low-carb training boosts your fat metabolism and the result is that your fat metabolism starts faster as a result of the training. While you still need about 30 to 40 minutes for your first training session for your body to burn fat, your second session starts earlier. If you regularly complete low carb units, you will feel a blatant effect on long tours! The phases in which you have to eat because you would otherwise get hungry are not as intense as they used to be because your body can gain a lot more energy from the fat cells.


If you do your low-carb training regularly – once a week – you will quickly feel a positive effect. Endurance increases, you burn more fat and as a result you can last longer more steam give. But be careful: Always keep your pulse within the defined range, otherwise valuable muscles will be burned.

Of course, you need a heart rate monitor for heart rate-based training. On the road bike I always use the Wahoo Elemnt Bolt, you can read the review here.