I'm a bit the same--fast metabolism and, while not really a night owl, have the same issue with sleep. In my case, I tend to wake up around 2-3 AM and have a lot of trouble getting back to sleep. So like you, to get 7-8 hours of actual sleep, I really need to be in bed about 9 hours. Right now I'm not training all that seriously for a number of reasons, mainly lack of motivation!. But I managed to rely mainly on early morning workouts for several years due to my work hours and location
(living in the tropics at the time
) and despite really NOT being a "morning person", managed to train successfully
(qualifying for two world championships
Not sure how useful this is--here are some things that have worked for me:
*Make sure you are well-fueled during workouts and within 30-60 minutes after. If you're too hot/tired/in a hurry to eat a proper meal right after time, then look into something like a smoothie with plenty of protein to tide you over.
(That was pretty critical for me when I lived in Vietnam, as I tended to finish workouts so overheated I wasn't hungry for quite some time!
*If you do workouts late evening, eat another small meal
(sandwich, bowl of cereal, etc.
) before going to bed, even if you aren't hungry.
*Stock high-calorie food and snack on it--nuts and nut butter are great since they're dense in both calories and nutrients.
*Early morning workouts suck for non-morning people BUT you can get used to anything with time. Force yourself to be consistent
(get up at the same time almost every day
) and you will end up being so tired earlier in the evening that eventually getting up early will be easier
(I didn't say easy, but easier!
). Start with lower intensity, endurance- or technique-focused workouts and gradually build up. Build in some extra warm-up time. Have a small snack and some caffeine first
(esp. if you tend to lose weight, don't even think about fasted AM workouts--they'll rev up your metabolism all day!
) Realize that watts/pace/feelings of well-being will not be what they are at a more ideal time of day. It is what it is. Just try to do the same level of effort.
*Eat a really substantial breakfast after an early morning workout with some protein and fat to keep you full, plus carbs. If it was really intense, then some simple carbs
(fruit or just plain crap like a donut
) mid-morning can also stave off collapse!
*If all else fails and it's a possibility, take a nap if you're dragging later in the day.