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Post by Deleted on Jun 13, 2014 14:57:48 GMT
hi Tribanistas
once i start longer rides ............... what can i eat to not "BONK" Have to try and lose 5 Stone and excercise 5 times per week
30 mins to start with ................. trying to control with diet and excercise 51 yr old 17 stones 12 Stone target loss
I wont be cycling everyday will be walking as well as i love my Music .........................................
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Post by Radchenister on Jun 13, 2014 15:28:09 GMT
Not a lot until at the stage of riding over 2 hrs, eating a good diet around the rides is wise of course - hydrate with low energy drinks with electrolytes (these days I use squash with a pinch of salt, a pinch of bicarb and splash of lemon juice, rather than spending excessively on shop bought drinks). There's a lot of advice out there about riding 'long and slow' to lose fat, which is fine for professional athletes and those who can spare this time of course but not so good for those in the real world, who don't ride 4 to 6 hrs a day. Little and often shorter rides are a good plan (get up to 45 - 90 minutes 4 times a week and you'll be doing well); good to push yourself forwards with rides done at a fair pace, whilst this will not optimise fat burning on the ride itself (it'll still use a fair few calories) - what it will do, is boost your metabolism generally when not on the bike. Shorter rides will not leave you feeling as shredded as long ones do - on the weeks I did a while back where you get up over 10 hrs riding a week, I began to feel hollow and hungry all the time; I felt better with less cycling time (6 or 7 hrs a week is plenty for me to maintain fitness and weight, but not necessary straight away - this is a good target after you've built up to it). This level of riding will still give you a good appetite and thirst at times though; nothing wrong with this, if kept an eye on and if you make an effort to regulate it, then even better. In fact, committing to tasty but healthy eating, plus some cycling, usually means you can feel pretty satisfied all the time, whilst still losing weight - cycling is great for this. Last year, when losing weight, I used this app, www.myfitnesspal.com and added in the calories from Strava which are more reliable than the one in the app (as their exercise calc's are not designed for regular cyclists).
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Post by ChrisD on Jun 13, 2014 17:12:15 GMT
I second everything Radchenister says. Did exactly what he described about 18 months ago and managed to drop the same weight that you are aiming for (though from a higher start point). I also did 45-60 minutes a day for 5 days a week and tried to work up to being fairly full on when riding just as Rad describes. I also used MyFitnessPal for tracking calorie intake vs expenditure and it worked a treat. All of this was, in part to prepare for a 5 day tour on a bike that was a dream ride and having something like that to aim for was a great motivator for me. My challenge has been keeping it off, and that has not been so successful. So I need to apply the same principles while I don't have anywhere near as much to lose as last time. Need to book another bike tour!!!
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Post by ChrisD on Jun 13, 2014 17:47:55 GMT
By the way, if you want better tracking of calories you can get a heart rate monitor strap and link it to other apps such as Endomondo or iCardio and these can be linked to upload directly to MyFitnessPal.
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Post by Deleted on Jun 13, 2014 22:02:50 GMT
Thanks gents some great advice for me ............... its more of a lifestyle change for me Permanently and the kick up the arse this lazy fat sod needs i have to keep it off so no choice really otherwise its Medication and then insulin injections as type 2 is a progressive disease coupled with High blood Pressure and high cholesterol all controlled with meds dont want to rattle when i walk good news dont smoke and hardly drink alcohol .................. Registered for myfitnesspal and Strava trying for 2lbs off per week should be 10lbs off by July ish bit tricky with the suggested carbs as the app doesnt seem to take into account /calibrated for Diabetes Cheers Justin now for the hard bit the EXCERCISE
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Post by jondxxx on Jun 14, 2014 7:11:04 GMT
As an adherent to the views of the late and much maligned Dr. Atkins l would suggest you read his book which gives a well argued discussion on the role of carbs and insulin. He does come in for lots of criticism, mostly from sources with interests in selling diet products. The ethical standards of the food industry are no higher than those of the tobacco or asbestos companies. This is of course only my personal view but as a one time 17 stone 51 year old it worked for me.
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Post by Deleted on Jun 14, 2014 8:04:01 GMT
Justin. A major improvement to your health provides you with all the motivation you need. You appear to have the determination to succeed. Best of luck with your efforts.
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Post by Deleted on Jun 14, 2014 10:53:04 GMT
Justin, congrats on making the first steps. I know from personal experience that those are always the hardest. I went from being a 15 stone and 6'3 rugby player to 21 stone at uni with a high risk of diabetes and dropped the weight through a mix of Cambridge diet to get to 17 stone and still cycling to drop the rest (currently around 16 as I went up a bit after my bairn was born, aiming for 14). I remember reading a lot about diabetes and diet & as it's type 2 then it may be worth looking into this info from a study undertaken at Newcastle uni which found a potential way of reversing it: www.ncl.ac.uk/magres/research/diabetes/reversal.htmhtm
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Mehran
Peloton Rider
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Post by Mehran on Jul 25, 2014 21:03:12 GMT
Hi, would really look/study up on low carb diets. In some people with type 2 it can really help.
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Post by sodafarl on Aug 5, 2014 14:37:18 GMT
Hi, would really look/study up on low carb diets. In some people with type 2 it can really help. @whitestarb52001 The low carb diet is great for the initial weight loss but can be difficult when you are doing long cycles especially with insulin as your blood sugars will drop extremely quickly. I always insure that I carry a banana or 2 , some jelly babies/jelly beans, soreen bread or breakfast biscuits. these are great if you feel a hypo coming on as they give a quick boost of sugar, you could always carry lucozade tablets for that sort of emergency. Not sure of what type of riding you have gotten up to but always make sure that you have a decent meal prior to leaving the house, I swear by porridge. The best advice will be from your diabetic clinic/dietician or if you know any cycling club members they are bound to be aware of a member in the same boat and I am sure they would only be too glad to pass on advice. I don't take energy drinks but that is just me as I believe the food I carry will do the job. Have only taken a couple of hypos over the 20 months I have been cycling. As you know different things like the amount of Insulin will affect each person differently. You could reduce your insulin before you go out on a ride and bring your monitor to check your level's. Good luck and enjoy.
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Post by Deleted on Aug 5, 2014 17:43:24 GMT
10 out of 10 for making a positive step in the right direction in dealing with your health issues.
A lot of good advice already given, I wish you all the best as you march to a different beat....
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Post by Deleted on Aug 5, 2014 21:38:54 GMT
Hello everyone thought i would give you a quick update thanks to Rad for the myfitnesspal app/website i have nearly shed 2 stones iam currently 14 st 12 lbs and losing 1 to 2 lbs per week, i have my 2nd HBA1C Blood test in 2 months and have had my diabetic retinopathy, dietician, diabetes nurse, and desmond course booked for October will wait to see if GP will put me on metformin have lots of good advice and booklets from Diab nurse all very helpful, thing i noticed the most...................... Portion sizes we all eat far too much i have a smaller plate eat lots of Veg And have Oily fish 2x per week, cherry tomatoes and blueberries are my sweets though not together managing excercise up tp 4 times per week 2 45 min rides and 2 1 hr walks/hike cross country, Not really struggling as its Summer, Winter for me without the Diabetes is always a challenge have Turbo trainer and ordered the dvd with Cav and the manx boys for a bit of inspiration so all in all its going about as well as it could do your right about the endorphins ......................
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Post by jondxxx on Aug 28, 2014 19:08:01 GMT
hi Tribanistas once i start longer rides ............... what can i eat to not "BONK" Have to try and lose 5 Stone and excercise 5 times per week 30 mins to start with ................. trying to control with diet and excercise 51 yr old 17 stones 12 Stone target loss I wont be cycling everyday will be walking as well as i love my Music ......................................... Interesting article by a diabetic cyclist in the September issue of Cycling Active. link
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