Pre-dawn Workouts and Performance

I've been feeling like I've been in a bit of a slump lately because I've been having trouble training at the levels that I was training at in early February. Then after looking at my training log I realized that I managed to do a fair number of 'prime time' workouts during those couple weeks, but my more recent workouts have been done at 4 am (about ten minutes after I wake up.) So today on my lunch break, I did a short session on the trainer and my numbers were generally above what they were a month ago. So I'm now assuming that time-of-day is the primary reason for the drop in performance -- which is typically around 5-10%. The questions are...

1) Is the difference due to a physiological issue or is it probably more of a motivational issue. I go to bed early, so I'm fairly well-rested at 4 am.
2) If it's physiological then is there something I can do to minimize the impact of this pre-dawn workout schedule.
3) Does it even matter? If I train under non-ideal conditions then I can always expect a bump when I race under more ideal circumstances.

Thanks in advance,
-- Bryan

I have a hard time even getting on a trainer or a bike first thing in the morning. I tend to train later, like the afternoon or evening. I think it's mostly motivational because the few times that I've been able to get my butt on a bike at 6AM, I've put out good power numbers once I got warmed up.

Be sure that this "bump" that you've experienced isn't due to being well rested and not just due to your body/mind being more energenic.

I've heard that for "100% authenticity", you should train at the time of day that you race (or will race) but I doubt that most of us do.

one of the ex.phys boffins can answer for sure but IIRC many body indicators such as blood pressure, blood sugar, hydration levels, glycogen levels (I think) ,testosterone and God knows what other hormones etc. fluctuate considerably throughout the day.

I know I always feel dehydrated in the a.m. for example. Let alone hungry and cranky .

I believe it's been shown the evening is generally the best - right across the board.

Personally the best I can normally do in the a.m is tempo or half-assed L4. Try and hit an important w/o then and it's not in the works.

IMHO training in sub-optimal conditions: is suboptimal. Period.

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rmur

You get used to it. 90% of my training would normally start at 5.15 - 6.00am.

Maybe it's sub-optimal but it's way more optimal than not training at all.

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Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Ahh, the lot of the Aussie rider. Get up, out and home before the sun sets fire to your bike...

by chance do you know what your TSB's were for these recent periods/training days? that could help out alot. also, when you say numbers are up/down, how much are you talking and at what levels? say a 20 watt drop in FTP numbers b/t workouts with a TSB of -5, it might raise an eyebrow and be worth probing more, but if it's a diff of 20 watts on a V02/anaerobic effort with a TSB of -60 and i'm pretty clear on things...

so, i guess it depends. but i regularly do am commutes before the sun is up, and i do my workout's at that time. im sluggish for the first few weeks if i'm out of the routine of it but i adjust over a week or so if i'm sleeping enough. i can't imagine time of day can be that profound. otherwise all these Pro's travelling to different regions would be getting dropped off the back when they change time zones.

just my $0.02


Mike

Your body will learn to adapt to working out first thing in the AM. I'm in the Army and had to get used to running 6 to 10 miles in the morning with my unit. It's mostly mental but I honestly believe a lot of it is coming out of the sleep cycle. If you get up a bit earlier prior to your work out, your body will come on line a bit better for your work out opposed to jumping into it.

Oh, and don't forget the appropriate nutrition the night before and fluids.

on these days that you are getting up for 4 am ride.. how much sleep are you getting? one of the most important factors that i have found greatly effect the intensity i can train and race at is hours of sleep. i like to get a good 11 hr before a race that is important to me... seriously... 11hrs and i'm rear'n to go.