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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-05-05, 07:30 AM   #1
Audiophile121
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Please help - I want to incorporate diet into my cycling

I ride my bike mostly because I love to, but I know it is a great activity for cardio exercise and general fitness. I'm no ride junkie (yet) -- I ride 3 or 4 times a week, usually for about an hour and a half each outing. My average speed is around 14mph so I figure I ride around 20 miles each ride.

But I want to start to put more focus into the fitness aspect of cycling, and I realize that it means I need to pay more attention to my diet. I'm looking for some suggestions .. so here are my specs. I am:

19 years old
135 lbs
6' 1" (lanky as is)
Typical foods of current diet -- pasta; Subway; peanut butter sandwiches (no jelly. yuck!); pizza; veggies (in moderation) (really not my favorite); fruits (apples, bananas, grapes, oranges); milk; water; occasional root beer .. ice cream, chocolate, Skittles, and Peanut M&M's .. and I love meat. Maybe I eat too much, but something tells me that my metabolism can handle it.

I eat a lot as it is right now and people say I am a bottomless pit, that I have hollow legs or something. I am intimidated by the idea of controlling my diet because it just feels like an idea that means reducing my intake.

I've taken up an exercise regimen that works mostly on my lower body - quads, hamstrings, calves, glutes, lower abs - but I also work on upper abs and arms, just not nearly as much. Purely for aesthetic improvement. :-D

If I want to start including diet in my life for fitness benefits (I want to be tone, not ripped) then what should I look for? I know - proteins and carbs, and avoid saturated fats - but what kinds of foods can I find these in?
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Old 05-05-05, 07:32 AM   #2
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Whoops. Off-topic, I know, but I should probably also start working on obliques and back, shouldn't I?
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Old 05-05-05, 09:12 AM   #3
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Originally Posted by Audiophile121
I ride my bike mostly because I love to, but I know it is a great activity for cardio exercise and general fitness. I'm no ride junkie (yet) -- I ride 3 or 4 times a week, usually for about an hour and a half each outing. My average speed is around 14mph so I figure I ride around 20 miles each ride.

But I want to start to put more focus into the fitness aspect of cycling, and I realize that it means I need to pay more attention to my diet. I'm looking for some suggestions .. so here are my specs. I am:

19 years old
135 lbs
6' 1" (lanky as is)
Typical foods of current diet -- pasta; Subway; peanut butter sandwiches (no jelly. yuck!); pizza; veggies (in moderation) (really not my favorite); fruits (apples, bananas, grapes, oranges); milk; water; occasional root beer .. ice cream, chocolate, Skittles, and Peanut M&M's .. and I love meat. Maybe I eat too much, but something tells me that my metabolism can handle it.

I eat a lot as it is right now and people say I am a bottomless pit, that I have hollow legs or something. I am intimidated by the idea of controlling my diet because it just feels like an idea that means reducing my intake.

I've taken up an exercise regimen that works mostly on my lower body - quads, hamstrings, calves, glutes, lower abs - but I also work on upper abs and arms, just not nearly as much. Purely for aesthetic improvement. :-D

If I want to start including diet in my life for fitness benefits (I want to be tone, not ripped) then what should I look for? I know - proteins and carbs, and avoid saturated fats - but what kinds of foods can I find these in?

I always suggest that folks schedule an appointment with a nutritionist or dietitian. They can access your energy needs for fitness and take a closer look at your goals, then give you sound nutritional advice to follow. So that's my first thought.

In the absence of that, if you cut back on the sugary foods, like the Skittles and M & M's and focus more on increasing your complex carbs and foods that are higher in fiber, I think you'll be fine. Limit your intake of saturated fats (foods with hydrogenated fats in the labelling), and try to get your fats from unsaturated fats instead (nuts, olive oils, etc). Don't overeat, but don't limit yourself if you're feeling hungry. Just be sure to reach for the healthier foods before you grab the Skittles.

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