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Post by Rocket on Feb 11, 2015 18:12:40 GMT
I'm stuck at 68Kg but reckon there could be around a stone of lard to jettison to stop me struggling up hills. My rides are always near to flat out which could be the cause and I'm having to scoff massive quantities of sugary stuff to fuel them. I reckon I shift around 6,000 calories per day when I added things up once. More if doing a 100 miler.
So I need to convert to fat burning mode is my reasoning which means a change in nutrition away from the sugar and lowering the intensity of my rides.
Anybody more into these things care to share some wisdom please?
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Post by Radchenister on Feb 11, 2015 18:30:26 GMT
Don't know about racing snakes mate - I reckon you're doing fine for your weight personally but then I'm no featherweight! One of my buddies has gone full Keto recently (but he does Iron Man, which is ultra endurance and he can always feed carb's / sugars back in as and when he see's fit) ... just recently, he has been opting to something more like what I'm doing ... see ChrisD 's weight loss thread (carb' reduced generally but let them back in a bit on long days, kept back off them on short days, sugar avoided, with the carb's that are used, chosen to be medium / low on the GI - i.e. energy management carefully balanced towards fat burning bias ... edit after @davefy7's comment ... long rides not done fast (or fasted - do that on morning short ones though) ). Someone else I know does more carb' based stuff ... but tbh, it's a minefield and what works for one doesn't always apply to someone else. I'll sit back and watch what input you get, as always interested in this one.
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Post by Paulinblack on Feb 11, 2015 20:53:16 GMT
Personally, but as a fat bloke, I have found myfitnesspal.com a good way of keeping track of what I'm consuming. It breaks it down between carbs, fats, protein etc.
If you are firing down sugary stuff then you won't burn fat. If you want to lose weight you may have to do without sugary stuff and go slower.
Its all about calories in vs calories out and having a balanced diet.
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Post by wardyuk on Feb 12, 2015 8:51:17 GMT
Easiest WOE I've found is the 5:2 diet... Twice a week you restrict calories to 600Kcal the rest you eat what you like. I've lost circa 2 stones from it, but feel so much alert an healthier (there are tonnes of health benefits that are beginning to be properly explored thefastdiet.co.uk/) I find when I exercise on fast days I have much more energy, perform better and lose more weight - and I can manage up to a good hours exercise on fast days - either just over 20km on the bike or 2.5km in the pool
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Post by Deleted on Feb 12, 2015 8:56:22 GMT
I'm a bit selective on giving advise really as we all have our own ideas which we think work better than others. Here are my thoughts on it and no doubt some will think it's a load of bollox. You know what is needed anyway, roysters. This is what works for me. Weight loss and burning fat efficiently compliment each other well and can be achieved at the same time. Burning fat efficiently is also great for endurance rides or longer rides on a daily basis. Over the years I have coped fine on long cycle tours when I am clearly burning fat and can put in some big rides day after day with very little intake compared with what is going out. I feel I burn fat efficiently and when out on long rides with other riders I can keep going when others are flagging and glooping up. I have always lost a lot of weight on return home from a tour and feel super fit which is reflected in my performance on the road bike afterwards. (The climbing on a heavily loaded touring bike helps build strength as well) How can this be achieved? As you know my last few winters have involved getting out early and riding unfuelled rides of around 70 miles at a moderate pace. Not mega fast and certainly not slow. I think the average length of ride a year or two ago for the whole year was over 50 miles. I think that sort of riding helps train the body to burn reserves of fat efficiently and to avoid the feeling of lack of energy once the store of glycogen is used up. It is also superb for losing weight when combined with sugar/carb reduction in your diet. You do however HAVE to accept that your stats will take a beating during this process, Roysters. No gain without pain..!! My actions to trim down was to put in long unfuelled rides over the entire winter at a moderate pace and cut down a lot on carb intake throughout winter. The colder months are perfect for it anyway given the weather and road conditions. Once Spring and the warmer weather kicked in and I was back in bib shorts and jersey, I would ratchet up the speed and performance with the re-introduction of carbs. It worked well enough for me. I lost a lot of weight and the performance on a budget bike was decent enough for an old git. It might be tripe but it worked for me. I'm happy enough with my weight at the moment but if the weight went back on I'd be doing the same on the carb reduction front and longer rides. There is a shed full of reading out there on the internet on the subject from cycling and running coaches with qualifications and backed up with science. I do think that some people handle glycogen depletion better than others but training in a certain way for longer rides sure does help. Anything after about 2 and a half hours seems to tick the box for me. I start getting a mild ache in my tummy for some reason and occasionally a bit of nausea and dizziness after the ride. That doesn't bother me. I see it as the product of a good workout. There does come a point when you start losing strength if too much weight is lost but I think the vast majority of us on here are very safe on that score. Now where are my sausage butties..??
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Post by Radchenister on Feb 12, 2015 10:36:56 GMT
Nice, one vote for 2 days semi fasted (BBC iPlayer covers this in a series of 3 programs on weight loss for the people categorised as 'constant cravers' - I'll add a link later, there was also a test to see what category you were, I'll see if I can find it). @davefy7's (and Wiggins ) method involves distance at moderate pace, done on empty, which I reckon is sound and what I'd like to do if time was available - in training terms, these would be traditionally called base miles of course. Whatever way you look at it so far, it involves a fair amount of Rule #5 lol .
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Post by Paulinblack on Feb 12, 2015 11:41:47 GMT
Nice, one vote for 2 days semi fasted (BBC iPlayer covers this in a series of 3 programs on weight loss for the people categorised as 'constant cravers' - I'll add a link later, there was also a test to see what category you were, I'll see if I can find it). @davefy7's (and Wiggins ) method involves distance at moderate pace, done on empty, which I reckon is sound and what I'd like to do if time was available - in training terms, these would be traditionally called base miles of course. Whatever way you look at it so far, it involves a fair amount of Rule #5 lol . I was unfortunately 50/50 between being a 'constant craver' and a 'feaster'. I guess my problem is that I'm probably a 'constant feaster'! Feeling really hungry now, so a quick glass of water and out for a ride methinks!
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Post by wardyuk on Feb 12, 2015 14:36:59 GMT
Nice, one vote for 2 days semi fasted (BBC iPlayer covers this in a series of 3 programs on weight loss for the people categorised as 'constant cravers' - I'll add a link later, there was also a test to see what category you were, I'll see if I can find it). @davefy7's (and Wiggins ) method involves distance at moderate pace, done on empty, which I reckon is sound and what I'd like to do if time was available - in training terms, these would be traditionally called base miles of course. Whatever way you look at it so far, it involves a fair amount of Rule #5 lol . I've done a couple of "back to back" fasts similar to the ones they did on the horizon show - quite tough - although "their version" allowed for up to 800Kcals each day. I do 2 non-consecutive fasts, and limit my consumption to 600Kcals (ish) The 800Kcal/Back to back approach is primarily focused purely on weight loss, whereas the non-consecutive one purports to have more health benefits. That said - the science is in its infancy, and the 600Kcals is (I believe) by the admission of the guy who devised the "fast diet" a relatively arbitary value based on his research into different WOE's...
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Post by Radchenister on Feb 12, 2015 14:39:21 GMT
wardyuk - do you want to edit your post above (edit - two up), as it appears to have a few curious typos? Presume you're saying you DO have energy on fasted days and get a good 'hour' in? If not, how long is your session? I believe we need to be a little careful here with talking fasted riding, as riding 3/4+ hrs of base miles on totally empty isn't a good idea; my buddy (who did just this recently) had bennettkaru and I waiting a fair bit last month, as he was lagging on a Sportive - he fueled a bit more for the last one and was far sprightlier to the end.
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Post by Radchenister on Feb 12, 2015 14:44:40 GMT
The previous one, as parallel posting. I get a net fasted figure at times, as I don't eat back all the calories put in to the exercise but I am very wary of making sure 4+ hr rides are fueled a tad, reckon I can manage 2 or 3 hours fairly easily on empty or not much if not done fast (speed), 3 to 4 on very little but a bit more carbs, with no risk of the bonk and will do my intervals (45 min to 1 hr sessions) on empty before breakfast (a coffee appears to give it an extra kick if you fancy adding in some intensity).
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Post by Radchenister on Feb 12, 2015 14:55:15 GMT
Link to BBC programs mentioned previously, not suggesting this is for you Rocket but it's insightful for others; it's also not cycling specific of course but interesting none-the-less. www.bbc.co.uk/programmes/p02ddsd9
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Post by wardyuk on Feb 12, 2015 15:31:26 GMT
wardyuk - do you want to edit your post above (edit - two up), as it appears to have a few curious typos? Presume you're saying you DO have energy on fasted days and get a good 'hour' in? If not, how long is your session? I believe we need to be a little careful here with talking fasted riding, as riding 3/4+ hrs of base miles on totally empty isn't a good idea; my buddy (who did just this recently) had bennettkaru and I waiting a fair bit last month, as he was lagging on a Sportive - he fueled a bit more for the last one and was far sprightlier to the end. Sorry, Teacher corrected - and I tend to keep fast day exercise to between 30 - 60 mins. My "normal" fast day usually means saving up all my calories for just the evening meal, with maybe a few mugs of tea (no sugar) throughout the day - although when I'm doing longer exercise >45 mins I'll normally need something like a mug of soup for lunch after I'm done Oh - and agree on the being careful... I worked up to cycling while fasted, starting with rides of 30 mins. The key is to listen to your body, and understand the limits. I'll only do an easy flatish route, and average something like 20km/h regardless
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Post by r0b1et on Feb 12, 2015 16:23:12 GMT
I'm very similar weight to Rocket (though I'm likely shorter [5'7] I'm very broad shouldered etc for my height) and have been successfuly losing weight in 2015 (4kg down) I'm aiming to get to 65kg as I think much more and I'll go full racing snake, possibly to the point of losing muscle mass too - a lot of my non-cycling friends have begun telling me off for getting "too" thin. When I started riding 18 months ago, I weighed 72kg and after the first 15 months and ~5,000 miles, I weighed EXACTLY the same - but my weight had entirely redistributed, many of my clothes no longer fit properly. I also look a lot better for it (in my opinion, having nobody to helpfully judge). But the decision that if I want to cycle I want to do it well meant I want to lose a bit of weight. So far, it has largely just been a bit more aware of what I'm eating and limiting the snacking (which I am terrible for) I'm up from 1 meal a day (starting at 8am and finishing at 9pm) to 3. I also have found that having a big glass of fruit milk (don't like just milk) after a ride means I'm not ravenously hungry for the rest of the day - so while perhaps the milk isn't great for weight loss, the preventative effect outweighs it. I really dislike cooking for myself too, this doesn't help as it means I eat a lot of "processed" (stupid term, how the hell did the steak get out of the cow/carrot get out of the ground?) food, I'm just eating less of it now. Also of course it probably helps as I tend to be mostly doing fairly intensive sessions where the protien straight after is a good recovery and improvement aid, or basemiles leading my club rides which essentially do nothing for me. I need more hours though, I can't get the hours in for proper basemiles and having single dad duties every weekend basically means I'm on weekday evenings only duty - no 3 hr rides at this time of year - so for me they are more 90 intense minutes or intervals. Don't know if my weight loss will continue, but I am certain that if it comes to counting calories etc. I will fail, such things are, to me, so utterly unmotivational I'll just not do it and likely eat more crap. And if I'm spending much more time preparing food I won't be on the bike and I'd rather be fat and riding than thin and cooking.
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Post by Radchenister on Feb 12, 2015 16:30:05 GMT
Are you under 30?
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Post by Radchenister on Feb 12, 2015 16:37:05 GMT
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