Training & Nutrition - Please help me with suggestions on the basics...

My eyes glaze over and my brain freezes up when Chris Carmichael starts going over ratios in his book.
I just want to know what some of you think is a list of good basic foods to eat for someone like me....here is my deal:

I am 46 years old and started road riding after total hip replacement in Nov. of 2000. Fell in love with riding and last year had a crash-free 3,200 mile season, a personal best. I ride to keep my weight down and because I enjoy the riding and the competition with myself in terms of how fast I go or how many miles I go in a season. I lost 30+ pounds last year, and now hover in the mid 190's....6'-1".

I ride mostly a 26-mile out and back route, 4-5 times a week going about 16-17 mpg ave.

What foods are the best to eat....what things are things to avoid....both in terms of keeping weight off and leg muscle recovery?

--I usually do not eat breakfast.
--I ride at about 10-30 in the morning for about 90 minutes.
--I eat a turkey sandwich, granola bar and fruit for lunch.
--Dinner a main meal....avoiding too much bread and sweets.

Other than that, what do you recommend?
I eat bananas a lot, but no tuna. I've read that tuna is a good one?

I recommend seeing a dietitian. Give them the info you're giving us and let them evaluate you as an individual and make recommendations based on what they feel works for you. Then you can skip the books and trying to decipher what the books say and let someone else who is a trained professional do it right for you.

Good luck.

Koffee

P.S. Eat your breakfast. ;)

Koffee

P.S. Eat your breakfast. ;)

Koffee
I knew this one was coming from soneone here!

Tough love, man.... tough love. If you skip breakfast, you're bound to have a lower energy level for the day, and when you finally do eat, you'll be binging, not eating. :(

Koffee

Eat breakfast !!!


Especially if you're riding in the mornings. Here's a little anecdote for ya: For as long as I can remember, I never ate breakfast. We're talking all the way back to middle school. I'm 32 now. A few years ago, I was in the 240lb range, and even at 6'3" that was, well, fat. I played hockey 2-3x a week. I also ate huge portions, late at night, and skipped breakfast (as was the habit). I shifted to an earlier dinner (nothing after 7pm), and with a couple slight modifications (cutting out most of the white bleached flour) I dropped 30 of those extra 40 pounds in about a year. No other changes to the workout. Then I plateaued.

Until about three months ago. What changed? I started eating breakfast. A high-fiber one at that. A bowl of Fiber-One and a Yoplait low-fat yogurt every day. Guess what? I didn't binge at lunch. I didn't need an afternoon nap (probably because the food coma wasn't there because I wasn't eating a ton for lunch). The best part? I finally shed those last ten pounds.

There is truth to the "eat withing 30 minutes of waking up." Go figure.

Oh, and as of this Spring I'm back on the bike(s). Can't wait :)

superdex...

THANKS!
You have inspired me to try this. I know it will not be easy for me because I have NEVER eaten breakfast, despite figuring that it would be better for me since I ride mid-mornings.

My only danger is that I do not get home from work until 6-30, and we are usually eating at about seven....bed by ten. There is the danger....too much food too late.

So, in order for me to take the next step I will try to eat a cereal and fruit at breakfast....ride about 10 in the morning....a sandwich and fruit at lunch, then the best I can hope for is that I will not be as hungry at dinner...and my rides may even become better since I will have some breakfast fuel to use for the workout?

Some people also recommend six smaller meals per day. Keeps the blood sugar level more stable, keeps the insulin dumps away. It works pretty well, I think. Just adjust your meal and portion size and watch total calories.

Hipcycler--You are doing great! I think you should be giving us advice. I do agree that you should eat breakfast. Try it for a month and then evaluate. Your story is an inspiration to me. Keep up the great work!

Thanks Roody...
Back at it outdoors as of today.

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