Advertise on Bikeforums.net



User Tag List

Results 1 to 6 of 6
  1. #1
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
    Join Date
    Mar 2006
    Location
    South Florida
    My Bikes
    Techna Wheelchair and a Sun EZ 3 Recumbent Trike
    Posts
    16,160
    Mentioned
    12 Post(s)
    Tagged
    4 Thread(s)

    Fat Burning and Cycling Article

    http://www.bikeradar.com/mtb/fitness...all/2007/08/02

    Health - Burn fat better
    By Joe Beer
    Health - Burn fat better

    Health - Burn fat better (BikeRadar ©)

    For fitness riders, the question "Why would I want to be able to burn fat?" begs the obvious answer - to get in better shape and look it. But for fit athletes who already have a well-worked lipolysis system, the answer might not be so obvious.

    But tapping the body's fat in training increases endurance, reduces the likelihood of 'bonking' and increases fitness. So how exactly do you improve it?

    Starting with the basics, you have two choices of fuel; carbohydrate and fat. Carbs provide around 1,500 to 2,000 calories when muscles are fully 'carbo loaded'. This 'higher-octane' fuel can help you go long by combining with fat use or it can fuel quick efforts or sustained high-intensity riding on its own.
    The fat stored under your skin and within muscles themselves is a very high calorie fuel depot

    Even lean riders like Lance have over 30,000 calories stored as fat, and there are quite a few fit riders carrying well over 100,000. This is clearly a significantly larger potential fuel source than carbs. Fat use generally increases steadily as a ride draws out, starting with the use of fat droplets stored in the muscle and then gradually using fat circulating in the blood stream that is coming off the 'chub' stores spread around the body.Tapping the generous body fat stores saves limited glycogen, but remember even at steady riding levels you will still use carbs.
    FAT BURN TIP Keep the ride intensity under 80% of your max heart rate (HRmax) and ride for long periods



    Build the engine

    Training is crucial for optimising your dual fuel burning engine. If you can increase your oxygen carrying capacity and the architecture of fat use by riding regularly you will be many times more efficient than the irregular rider.

    Studies show that one effect of training regularly is that less lactate is produced at a given level of effort. For example, unfit people (VO2max=25-35ml.kg.min) may have a significant increase in lactate (LT or Lactate Threshold) at 50%VO2max. Trained athletes (VO2max60-70ml.kg.min) are likely to have this same lactate increase at around 70 to 80%VO2max.

    More importantly, data suggest that fat usage may be 80% higher in athletes compared to obese individuals. Data from well-trained riders in the study (VO2max of 64ml.kg.min) suggests that fat use stops above 87%VO2max, and the peak area is around 45 to 65%VO2max. This equates to around 70 to 85%HRmax. If you want to work out the approximate percentage of VO2max you are working at, use this equation... %VO2max = (%HRmax x 1.345) -50 Eg riding at 80%HRmax gives (80 x 1.345) - 50 = 57.6% VO2max


    FAT BURN TIP Training regularly, even turbo training sessions, helps use fat as fuel more than any special food, supplement or psychological trick and during a 2-hour endurance ride does not save glycogen but it does significantly decrease the use of fats stored within the muscle fibres

    Type One 'endurance' muscle fibres were found to be the main area of fatty droplet use. Interestingly, glycogen storage after fasted sessions, on water alone, was much greater than the feeding during the ride. This suggests these fasted water-only rides up to 2 hours could be used to boost peak levels of fat use by 50% and post-exercise muscle glycogen storage by 200%.

    However, for all those pulled in by 'fat burning' spinning sessions, aerobics classes and 'step', be sure you are number savvy. Fat use probably only provides 0.5g to 1g per minute. This will be greater during later stages of training sessions and in very fit riders (maybe 600 to 800 calories per hour). But, a carb meal 30 to 90 minutes before your ride will greatly turn down your fat burning engine, switching to more carbs.
    FAT BURN TIP
    Fasted rides (when you don't eat before going out) on water or fasted rides on a 5% fluid replacement drink tap fat

    Have breakfast after the ride (if you're going over 2 hours eat breakfast on the bike in the form of regular carb foods - about 40 to 60g per hour)

    Take a rider with bad meal timing; lack of consistent riding, who's training too hard and fat use will be very poor. However, if you leave 2 hours between eating and riding, train fasted up to 2 hours once a week, keep in your steady riding zone (60 to 80%HRmax) most of the time and stay consistent, then you will be a good fat burner.

    Author: Joe Beer
    About Joe Beer

    INTRODUCTION...


    I have been an active multi-sports athlete for 20 years and have competed in triathlons and duathlons for 19 seasons.
    I have written regular magazine articles since the early 1990's.

    I love the sport and work I do - I feel that it is a precious gift.

    I thank my parents Mick ("Burt") & Hazel and family for their never ending support,
    Who would have ever thought that the sickly child would ever be an Ironman?

    I thank my friends and training partners for their advice and humour,
    Graham, Mick, Phil, Dick, Eric, Rich, Earle, Mark and all the rest of you.

    All the editors who have been patient with my writing and deadline scraping,
    I may have cut deadlines close but I still get a thrill from penning every new article.

    Thank you to all the athletes who have put their trust in me,
    You have made me proud and made all the hard work worth while.

    I continually innovate new ideas, demonstrate smart concepts and educate others.
    If you follow this you will be fitter, become faster, go further and be smarter.

    Finally I thank my partner Sharon who has made my life complete.
    You make me happy and contented, and a better man.


    Joe Beer, Braunton, North Devon, UK - February 2003.
    http://www.jbst.com/aboutjoe.html
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  2. #2
    Perma-Clyde (51)'s Avatar
    Join Date
    Dec 2005
    Location
    Suncoast, FL
    My Bikes
    Trek Hybrid 7200
    Posts
    931
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Makes sense. My first two rides of the week are chock full of energy. Probably from the carbo-loaded weekend


    I have to muddle through the rest of the week.
    http://www.trailerparkboys.org/forum...fault/beer.gif In wine there is wisdom, in beer there is freedom, in water there is bacteria. -Ben Franklin

  3. #3
    Senior Member ronjon10's Avatar
    Join Date
    Sep 2006
    Location
    Topanga, but I'm not a hippy
    My Bikes
    IF Club Racer, Bike Friday Pocket Rocket
    Posts
    2,819
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Thats a great article. I'm just finishing a 3 month base program. This low intensity work REALLY helps. Also interesting about riding while fasting.
    just being

  4. #4
    Tired Member SaCaCh's Avatar
    Join Date
    May 2007
    Posts
    38
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Well I just don't know if what I do to commute will ever help then. I ride 8.5 miles in the morning, work for 2 hours ,ride home 8.5 miles and then eat breakfast. I don't know if I am riding enough to burn fat. I eat before I do the same thing in the afternoon, maybe I shouldn't. But I tend to feel bonking coming on if I don't eat before the afternoon.

  5. #5
    Grizzled Curmudgeon keithm0's Avatar
    Join Date
    Mar 2006
    Location
    Woodinville, WA
    My Bikes
    Specialized Stumpjumper (hardtail), Co-Motion Nor'Wester
    Posts
    467
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    This all sounds good and reasonable, but should we take nutrition advice from someone named Joe Beer?

  6. #6
    Senior Member Caincando1's Avatar
    Join Date
    Jun 2007
    Location
    Dodge Center, MN
    My Bikes
    Trek Pilot 1.0
    Posts
    820
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Great read. Apparently I've been doing this the right way and never knew it. I almost alway ride after work in the late after noon and early evening. I never eat supper before hand but I do have a small bite(half a sandwich) to eat before I head out on the ride. My tummy is usually gowling by the time I'm done. I only drink water also. My thought process was this. The half sandwich would provide carbs and calories to get the fat burn going, but not enough to run on just carbs. So far it seems to work.
    2006 Trek Pilot 1.0
    2005 Trek Navigator 300

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •