How to Fuel High-Intensity Interval Training Days

HIIT cycling sessions demand precise nutrition to perform hard efforts while recovering between intervals. Unlike steady endurance rides, interval training requires readily available carbohydrates and strategic timing to maximize workout quality.

Pre-Workout Fueling for Intervals

Eat 1-2 hours before interval sessions to provide energy without GI distress during hard efforts. Choose easily digestible carbs like white bread with honey, a banana, or oatmeal. Avoid fiber and fat which slow digestion and can cause stomach issues at threshold efforts.

Consume 30-60g carbs depending on session length. A 45-minute interval workout needs less fuel than 90 minutes. Coffee before intervals may improve performance – caffeine increases power output and reduces perceived effort during hard intervals.

During-Workout Nutrition

For sessions under 60 minutes, water alone suffices if you ate properly beforehand. Longer interval workouts (90+ minutes) require 30-60g carbs per hour. Use sports drinks or gels that digest quickly without slowing you down.

Consume calories during recovery intervals, not during hard efforts when digestion shuts down. Sip drinks between efforts rather than during 5-minute threshold intervals when your body prioritizes muscle blood flow.

Carb Types Matter for Intervals

Simple sugars absorb fastest and suit interval training better than complex carbs. Glucose and sucrose enter the bloodstream within 15 minutes, providing immediate fuel for subsequent intervals. Maltodextrin in sports drinks digests rapidly too.

Avoid fructose-heavy products before intervals – fructose absorbs slowly and can cause GI distress during hard efforts. Read labels and choose glucose-based gels and drinks for interval days.

Intra-Workout Carb Timing Strategy

For a typical 60-minute interval session with 4×8 minute efforts, drink 150ml sports drink after intervals 1 and 3. This provides approximately 15g carbs at strategic times to maintain blood glucose without overwhelming your system.

During 2-hour sessions with multiple interval blocks, consume 20-30g carbs between blocks. This maintains performance for later efforts when glycogen depletes.

Hydration for High-Intensity Work

Drink 400-600ml per hour during interval sessions, more in heat. Hard efforts increase sweat rate significantly compared to endurance riding. Dehydration above 2% body weight severely impairs power output at threshold.

Include electrolytes in your drinks for sessions exceeding 90 minutes or when sweating heavily. Aim for 300-500mg sodium per hour to replace losses and maintain fluid balance.

Post-Interval Recovery Nutrition

Consume 20-30g protein and 60-80g carbs within 30 minutes after interval sessions. The muscle damage from repeated hard efforts demands adequate protein for repair. Carbs replenish depleted glycogen stores.

A recovery shake works perfectly post-intervals – your body can digest liquids faster than solid food when you’re still breathing hard. Chocolate milk provides the right carb-to-protein ratio if you don’t have specialty recovery drinks.

Day-Before Preparation

The evening before interval days, eat carb-heavy dinner to maximize glycogen stores. Interval quality suffers if you start with depleted glycogen. Include adequate protein at dinner to support recovery from previous training.