How about some cycling and nutrition advice?

[cantdrv55]

I know there are a few cyclists here so you all might be able to help me out.

I don't get it. I've been riding at least 3X a week, chewing up about 40 miles. That may not seem like a lot to some of you but I used to be pretty sedentary. Now, my thighs and calves are always a little sore and so is my back. Anyway, my dilemma is that I haven't lost any weight at all. Not that pounds off are the most important measure of weight loss to me. But my clothes are just as tight as they were before I started riding 160 miles ago. What's the deal? Shouldn't I have lost some fat by now? Did the double scoop ice cream sundae with hot fudge and candied pineapple topping I had for dessert after the Mother's Day dinner really slow down the fat burning process?

Advise please before I start cutting out carbs all together again. Man, do I hate that diet. At least all the veggies keep me regular.

[RoninLB]

your body needs fuel.. especially within 45min of a workout. How you manage that fuel intake is the issue.

It may be worth your time to invest a few months into a high end gym to see what the pros do and then you'll be exposed to options.

[CamB]

I subscribe to the most basic weight loss viewpoint - calories in less calories out equals weight gain (loss).

So, the cycling is helping (I'd guess by about 500 calories/hour over what your body would do if sedentary, although it totally depends based on speed and how big you are), but it will only work slowly. If you need 2500 cal per day, cycle for an hour to bump it up to 3000 cal, and then eat 3000 cal (I read once that this is apparently the American average based on amount of food sold), then you are break even. Not bigger, not smaller. 500+ cal of ice cream sunday probably doesn't help...

So eating less at the same time helps too. I reckon cutting out a few sneaky food groups is one of the easiest ways (think "fried stuff" and excess alcohol). And/or not eating after the evening meal (on the basis that most stuff people eat after dinner is from boredom or greed). It depends a bit on your own metabolism... if you've got a slow one (I certainly don't, so wouldn't know) then I'd imagine trying to eat less (assuming already eating relatively little) would suck.

Disclaimer: I like cycling, and do it a lot. However, regardless of exercise and how much (or what) I eat, I'm a pretty skinny bugger. I can't put on weight at the gym, which sucks. So basically, my weight loss credentials are not exactly high.

[Willem Fick]

Whatever you do, don't cut carbs completely! As Ronin said, your body needs fuel, and you get this primarily from carbs. The secret here is moderation. Try to cut down your intake, and don't only manage quantity, but also quality of intake. Try to eat less of the stuff we all like, sweets, fatty foods etc, and focus more on getting in stuff such as lean meat, pasta, rice, and steamed veg. It's a nice idea to monitor the number of calories you take in per day - don't mange it, just be aware of the calorific content of everything you eat!

A good idea is to get a heart rate monitor. Don't blow the budget completely, just get something that'll tell you how many calories you burn during a given period of time, and could serve as a guide as to, to which extent, you must limit intake. It'll also tell you when you're burning fat, and when not!

One of the nicest books around, is E Burke's "Serious Cycling", which discusses cycling nutrition in nice laymans terms, and also has a lot of info regarding training programmes, weight loss and the like. Another great source is the forums at www.cyclingplus.com, as well as "Training Tips and "The Feed Zone" at www.velonews.com.

Cheers!

Willem

[turbo6bar]

I am not even close to being an expert, but be careful about cutting calories and riding heavy mileage. I would imagine your average speed is around 15mph. I believe the body can only metabolize fat to do around 10-12mph (6-8km/h). Any speed you generate above this is from food you eat daily. I found out the hard way. Last year, I would ride strong on one day. The next day, if I could not generate any speed. I found out I wasn't eating enough.

I think you need to ride about 400 miles (~250km) before you'll see benefits. Once you lose a few pounds and notice you're stronger, it'll be easier to push away a few bad snacks. At the same time, you can reward yourself with a few bad snacks, because you're going to be burning some major calories.

Most of all, have fun. Take it easy or you'll think of riding as torture. Let your body adjust.
jurgen

[creaturecat]

160mi @ 15 mph = approx 11 hrs. 11 hrs @ approx 400 cal/hr =4400 cals - just over a pound of weight loss - if you have not increased your caloric intake.
You will have to ride further/eat less/wait longer for results.
Hills are good, remember to keep the rpm on the crankarms up. One long ride on the weekend is a good thing. The heart rate monitor is a good suggestion.

[garyr911]

I agree. More miles....watch diet..and More miles. You will start to notice weight loss. I mix up my outdoor riding with spin classes 3 days a week.

[Willem Fick]

gary911,

Maybe someday Campy will do offroad stuff too, then you can finally ditch the XTR kit...

[JavaBrewer]

Go out and buy a heart rate monitor. That will clearly indicate if you are working too hard or not hard enough. DO NOT cut the carbs. Did you say 40 miles/week or each ride? Don't eat dinner right before bed and limit your high calorie foods to mornings/afternoons. Sorry to say but 160 miles is nothing on a bicycle. I'd say at least 1000 before real gains appear. Finally, incorporate a "fat burner" ride at least once a week. Keep your heart rate <120 bpm (depends on your age) and ride for 3-4 hours. Bring lots of water and a couple snacks.

[Rich76_911s]

OK I have some knowledge on this, I studied exercise physiology in College. I think you are looking for results too fast here. As humans we primarily use two differnent mechanisms for energy in our muscles. The first is fat and second is carbohydrates. The lower intesity workouts for example walking or light cycling burn predominantly fats, more intense workouts burn carbohydrates, sprints and steep hill climbs on your bike. The catch is that the walking and light bike ride do not burn as many calories per minute as the intense workouts. If you get a heart rate monitor the theoretical best place to be working out for weight loss should be at about 70 - 75% of your maximum heart rate. To estimate your max heart rate simply subtract your age from 220. Then multiply that number by 0.75 and you should have a rough estimate for a good heart rate to be at during your rides.

That said it is a lot easier to cut calories out of your diet than to exercise them out. Not eating a candy bar a day is cutting out 300 calories a day, if you continue to eat the candy bar and look for results from exercise you have to run about 3 miles just to burn off the candy bar!

The carb diet works on the premise that it cuts out one of the mechanisms your body uses for energy, cabohydrates. Your body only stores small amounts of carbohydrates in your body. So by the third day of cutting carbohydrates out you are only burning fats. One significant part of weight loss on these diets is that carbohydrates when stored in your body hold onto water, since you no longer have carbs in your body you loss that water that is tied to them. Then when you are done with the diet and begin to re-eat carbs you pack on lbs quickly because of the associated water buildup.

Pretty much all of the advice given by the board is as true as it comes.
"You will have to ride further/eat less/wait longer for results." Just be patient that is the key to sucessful weight loss. Are you riding with a group, or do you have anyone you are trying to do this with? Your sucess rate should be significantly better if you have others you are doing this with. Plus riding is a lot more fun with others. Know that your small rides are helping significantly with the health of your heart already. Try to take it easy on the scale and enjoy being out there. You will be much more successful if you enjoy it. Oh and also know that the exercise you are doing is raising your metabolism a little bit everyday so that is helping. Best of luck.
Rich

[lendaddy]

I have been simply cutting calories for 5 weeks or so and have lost 16lbs and feel comfortible in my clothes again.. I have done NOTHING else. I use to be very active, but not much in the last 5 years (injuries & other excuses). I want to get more active as well, but these guys are correct, it's more calories in than calories burnt.

I have lost this 16lbs while still drinking a decent amount of alcohol. Is it really that bad for weight loss or just empty calories? I have heard it slows metabolism? Anyway I quit smoking (2-3 packs a day) in Jan and there is no way I can go dry, quit smoking, and drastically cut my caloric intake in 6 months

[greglepore]

Have some background in coaching cyclists. All good advice here. HRM's are better than nothing, but pretty much discredited these days as a training tool for serious cyclists.

Pounds aren't going to fall off, and if they do, it'll be hydration, which isn't a good thing. For me, a hard 1.5 hr ride burns around 600 calories (most true powermeters give you energy consumption data); you need a 2500 cal or so deficit to lose one pound.

Cut all of the garbage cals out of your diet, if you can (my weakness is wine). Intensity isn't as big a factor on what fuel your body uses as some might claim, but a long easy endurance ride is good every so often for a multitude of reasons. And remember to keep your carb intake up, particularly while and immediately after riding. Atkins et al is for sedentary folks, and not necessarily healthful.

[Rich76_911s]

Lendaddy, those are pretty impressive numbers, and would be hard for anyone to replicate. Congratulations on the weight loss and quitting smoking. I do not have any knowledge on alcohol and its effect on metabolism.

A good estimate for weight loss per week should be somewhere in the range of 2 pounds a week. If you can maintain that you are doing pretty good, in my opinion. Just think how much weight you are shaving off of the 911!

[lendaddy]

Originally posted by Rich76_911s
Lendaddy, those are pretty impressive numbers, and would be hard for anyone to replicate. Congratulations on the weight loss and quitting smoking. I do not have any knowledge on alcohol and its effect on metabolism.

A good estimate for weight loss per week should be somewhere in the range of 2 pounds a week. If you can maintain that you are doing pretty good, in my opinion. Just think how much weight you are shaving off of the 911!

I went back and looked, I said 3 weeks, but it's actually been 5 weeks. I am not sure how I screwed that up, sorry. But I am still happy with it, thanks. I didn't lose hardly anything for the first week, which was tough mentaly. I am doing 1500-2000 calories a day. You would be surprised how much food that is if you eat smart. Now that I know what things have for caloric content, I am in awe at what some people get away with without gaining weight! I have fit looking buddies that consume 1500 calories for lunch!

[JavaBrewer]

In my bike racing days I would eat 3 large portion meals a day, a couple snacks, and in the afternoon a high calorie (2000) carbo shake with peanut butter and banana. I had problems keeping 165 on.

Now I'm 42 and those days are but a distant memory.

[CamB]

I believe the problem with alcohol is that it is just empty calories (ditto all sugary drinks). Don't cut carbs if you are riding at any intensity - I can only imagine how crap you'd feel if you started a ride depleted of carbs. I gotta eat every hour while riding or at approx 2 hours.... boooom!

(edit) Add to the list of sneaky calories... pretty much anything from Starbucks, especially anything grande and up. Have a look at the one of their calorie charts some time, and bask in awe of the calorie-denseness. eg: pulling the trigger on a grande white chocolate mocha with the cream and whole milk is 500 cal, or probably about 20% of what you need for the day.

http://www.starbucks.com/retail/nutrition_beverages.asp

Willem - if one doesn't go Campy, do you have any idea how hard it is to avoid the evil Shimano? It weasels in there. Admittedly I don't really try (and my roadie is all Shimano), but I've got a single speed MTB and a fixie and it is pretty hard not to let shimano slip in there. I suppose it should have happened on the the mtb - it only has the front disc brake (my fault - a Deore because it was cheap) and the front brake lever (ditto, used part) and the cables (ditto).

But it really pained me when the fixie ended up with Shimano (bottom bracket (cheap, good), DA brake cable and DA track cog... and the worst, I use Shimano pedals). I really wanted a Shimano-free bike.

Oh yeah, back on topic... eat well, ride 3-4x a week and it will happen.