One thing I notice riding with an endurance-focussed club is that I need more, and more frequent, feeding than many of the more experienced riders. As I start to think about longer days (e.g. 400km) and consecutive days with a few hundred km each, I've started to wonder if fasted training will help. This would seem like a good time of year to start as I'm unlikely to do more than a few 200s before the weather improves, then I'll want to seize the chance to get the longer stuff in.
I'm not trying to lose weight, but to be able to make better/earlier use of my fat reserves.
Recent cycling literature seems to be in favour of fasted training in the context of performance, but says little about endurance. There's general agreement that this is a fairly low intensity training ride but will take some recovery.
The consensus appears to be that a 45-90 minute fasted session once a week is beneficial, and that's something I could build in to an extended commute. But does this hold true when the focus is on endurance rather than weight loss? Or do I need longer fasted rides? There are suggestions of a small calorie intake after about 45-60 minutes, or a little protein intake earlier in the ride. Does this change if the goal is endurance?