The other day, I found myself in a situation that many cyclists can relate to. I was prepping for a training ride, juggling the usual demands—work, picking up the kids, daily responsibilities. With only 90 minutes available, I planned a low-carb recovery or endurance ride and fueled accordingly.
But as the day unfolded, my schedule unexpectedly opened up. Suddenly, I had time for a much longer ride—maybe even something with intensity. This raised a common question:
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Do you stick with the original plan, or make an audible and take advantage of the opportunity?
From a training perspective, a few key considerations come into play:
- What phase of training are you in? (macrocycle)
- Can you rearrange the week to make use of the extra volume?
- Do you have the fuel to support a longer or more intense ride?
- Will the joy of riding longer outweigh the potential disruption to your plan?
Fueling Dictates Training Value
The biggest factor in this decision is fueling. I had eaten a low-carb breakfast, preparing for a shorter, easier effort. To shift gears and ride longer—or add intensity—I would need more fuel. Without it, I’d risk underperforming and affecting recovery and performance later in the week.
In my case, I chose to stick with the original plan. I didn’t have time to take in extra calories, and I was limited in ride nutrition. Pushing beyond the plan could compromise my interval sessions later in the week due to inadequate recovery.
When to Make the Change
That said, there are plenty of times when I would make the change, if I had a plan in place to support it. Here’s how I think about it:
➤ Adding Time (Same Intensity)
If I’m extending the duration without increasing intensity, the key is ensuring I have enough fuel. For a short, easy ride, I might not eat much—or at all. But if the ride gets longer, I’ll start eating earlier and more consistently to keep up with the new demands. Especially after a low-carb meal, adjusting the fueling strategy becomes crucial.
➤ Adding Intensity
If I’m adding intervals or joining a harder group ride, I’ll prioritize pre-ride fueling. This might include a small, fast-digesting carb source within an hour of the ride (e.g., banana, toast with jam, sports drink). If I have more time before the ride, I’ll include a more complex carbohydrate source.
Timing matters.
If there’s limited time to eat before intensity, I’ll push the harder efforts to later in the ride. That way, I can digest while riding at low intensity and be properly fueled when it’s time to go hard.
Takeaway
Unexpected changes happen. The key is not just whether you can ride longer or harder—but whether you can fuel properly and adjust your plan intelligently. It’s not about blindly sticking to the plan or always seizing the opportunity. It’s about being adaptable with purpose.
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