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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 06-03-05, 09:53 PM   #1
Blaise655
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Need Nutrition Help

It's my birthday next week, and I'm getting a new 2005 Specialized Allez Elite Triple to replace the aging steel Bianchi I have now. Now that the weather here in CT is continually warm and nice again, and :
school's out for the summer, I'm going to get back to riding ASAP. Usually I'll do 25-30 miles a day 4-5 times per week. Rides generally last 1.5 - 2.5 hours depending on the distance and difficulty of my rides. I've been lifting weights and running all through the winter, but it's just not the same. I'm wondering if anyone could give me some advice on how many calories I need to be eating per day to follow this kind of routine, and shed a little of the fat I've gained over the winter (it's just enough that my midsection isn't as cut). I'm about 5' 10" 170 pounds with around 15% body fat at the most. I've been thinking that around 2200 calories should suffice for a "cut." Here's what I usually eat, any suggestions?

carbs:
brown rice, wild rice, beans, dried fruits, quinoa, barley, oats, yams, flax bread, vegetables, fruits, granola bars

protein:
chicken, turkey, salmon, tuna, eggs, egg whites, lean ham, milk, low fat cottage cheese, low fat plain yogurt

fats:
natural peanut butter, nuts, olive oil, flax seed

I also supplement with whey protein, bananas, etc. in shake form after I get back from a ride and eat every 2-3 hours throughout the day. I've figured I have a pretty good grasp of nutrition, but I haven't been doing any serious biking until this month, and don't know if I need to adjust ratios, etc. Thanks.
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Old 06-03-05, 10:01 PM   #2
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Try this: http://mypyramid.gov/

Enter your age, gender and activity level. It does the rest.
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Old 06-04-05, 02:45 PM   #3
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Sounds pretty good, little to no processed food. As for ratios, emphasize carbo in order to keep your glycogen stores and therefore your energy and endurance high. My breakdown nearly always falls at 55-60% carbo, 10-15% protein, 30% fat which is approximately the "recommended" macronutrient distribution for endurance exercise. If you can discipline yourself, shifting some calories away from fat and toward protein should aid muscle regeneration as well as keeping you satiated. Just don't get so much protein that you don't have the appetite to get the carbo you need.

One trick that I guess Lance Armstrong uses when cutting is to bike through a meal. Get your usual on-bike nutrition and post-ride recovery nutrition, but don't have a *meal* meal to replace what you've missed.

Do you have any goals for your exercise, or is it just a weight loss thing?
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Old 06-05-05, 02:14 AM   #4
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I don't trust the "mypyramid" thing, as I feel it's been catered more to the needs of the agribusiness than to the needs of American citizens. It also bothers me that most everything is based on the "2400 calorie pattern" when just recently 2000 calories was the suggested intake. People "should" eat more, but they do less now? Doesn't make sense to me. I think its just there to make America feel better about it's expanding waistline, quite frankly.

Anyway, I don't have any specific "goals" I'm setting out to achieve, I just want to ride ride ride now that the sun's back out and I have a new bike (it's awesome). It's odd, I'm a very fitness/health concious person, and the fat I put on was during a "bulking" stage while I was lifting weights all winter. Now that I can get outdoors, I just want to do something different, and ripping up in the process is an important, although secondary concern. I'm strange, weight-lifter in the winter and endurance athlete in the summer.

I'm just curious to see what everyone thought. Because while I have a good concept of WHAT to eat, I've never been quite able to guage how much to eat, because I'm never really hungry and I'm never really full. What's an average caloric intake for this kind of activity level? Some kind of average?
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Old 06-05-05, 07:00 AM   #5
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Well, I am 5'5" and I ride about 12 hours a week. I think I maintain at about 2400-2500 calories (I've been getting less lately and losing, sigh). My husband is 5'10"-11" (eep, I'm not even sure!) and he once tracked calories as part of his med school nutrition training, he was getting over 4000 calories and was still in deficit (he rides about 350 miles per week).

FWIW the new mypyramid adjusts caloric intake based on age and activity level. 2000-3000 calories is right for most people to maintain. If I tell mypyramid that I'm a 50 yr old sedentary woman they tell me to aim for 1800 cals; if I'm an 18 yr old very active man the number is 3200 cals. Sounds about right.

I actually approve of most of their recommendations, except the "dairy group" rubs me wrong but we've been around and around that topic lately so I won't beat a dead horse.

Hitting the strength training hard during the winter makes plenty of sense, I did it last year and will do it again but lifting even heavier this year.

If you're interested in improving your riding speed and endurance, you could probably set up a program with intervals and long steady distance that would aid your fat loss as well. Heartrate monitoring is my friend for such structured training.
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Old 06-06-05, 05:13 PM   #6
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I've started out on a base of around 2200, just to see how things go. I'll adjust is as neccesary if I'm hungry or tired, etc. I went out for my first "real" ride of the season on my new bike, about 40 miles today, and felt energized and pumped all the way through. I had...

1: 1 egg, 1/2 cup egg white, 1/2 cup cottage cheese, 1/2 cup oats
2: 1/4 cup almonds, 1/4 cup raisins
3: 1 granola bar, 1 chicken sandwich
4: 1 cup oats (pre-ride)
5: 1 cup fat free plain yogurt, 1 scoop whey protein, and 1/4 cup oats
6: 1/4 cup brown rice, salmon, and vegetables

it's around 2100-2200 calories, with around 180 grams of protein and plenty of carbs. Any suggestions you'd make as far as timing or ratios goes?
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Old 06-07-05, 05:41 AM   #7
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Quote:
Originally Posted by Blaise655
it's around 2100-2200 calories, with around 180 grams of protein and plenty of carbs. Any suggestions you'd make as far as timing or ratios goes?
I don't know about anyone else, but that sounds great to me (if a bit boring!) In fact, it's quite similar to how I eat! (That's my favorite dinner!) Excellent idea to choose a caloric level and see how it treats you.
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Old 06-07-05, 06:56 AM   #8
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Sounds like a pretty good eating plan.
I second Alison_in_oh about dairy. Give it up for a few weeks and see how you feel. I guarantee you will feel better everyday. Of course, dairy includes all cheese which seems to find its way into about 75% of the food out there. I could go on and on about dairy (and have previously on this board) but we'll save that for another day . . .
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Old 06-07-05, 07:14 AM   #9
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Originally Posted by jennings780
I second Alison_in_oh about dairy. Give it up for a few weeks and see how you feel.
Oops, I wasn't clear. I think dairy can and should be used in moderation for most people, especially lower-lactose choices like cheese and yogurt, and especially if organic products are feasible. I just don't appreciate it being a "food group" of its own given equal weight with core staples like veggies and whole grains. Especially not when the main justification for it is the calcium content.
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