Hey, I am training for an MS 150 right now... anyway, I did one back in April on a month of training. During that month, I dropped about 13 pounds and got to pace very fast. I hadn't ridden prior to this for about four years. Anyway, I was able to average 20mph for 180 miles (over two days). The one I am training for now is in two weeks and I was wondering. How bad is it that I am on a STRICT protein only diet (to shed lbs. for the ride) and how bad is it that I am riding centuries on the weekends and 2 hours a night? THanks for the imput. My tendons hurt.
Bianchi San Remo, Norvara Intrepid MTB , Softride Solo 700
Protien diets are bad bad bad you need carbs they are your fuel!!!! not to mention your fruit and veggies. You will also find any weight you lose by that method you will gain right back as soon as you stop the diet. A well rounded proper diet and an exercise program is the only healthy way to lose weight.
edit: your tendons are hurting because they are not getting the proper nutrients i.e. potasium !
Seriously tex thats good advice about the diet. Also make sure your drinking at least 2 lts of water a day minimum and much more if you are training hard or you will compound the problem with your body unable to eliminate the toxins. Hope you are using some re-hydrate too, to replace the essential salts your sweating out
Transition Dirtbag, Kona Roast 2002 and specialized BMX
High protein diets aren't BAD. When I am a gym rat (winter time no real cardio) I switch my diet and go to a 30,30,30 diet. This works best for me during a highly anaerobic time for recovery. Carbs are my evil. They make me fat and screw around with my blood sugar.
High carb diets are only useful for highly aerobic people. Even then I only do a 20% fat, 30% protein and 50% carbs. I am a big believer in protein being extremely important for recovery and muscle growth. But this is my thing. I crave muscle mass and would never think to sacrifice my muscle for an aerobic activity.
Ngateguy - I do disagree with that statement. High protein diets have generally proven to produce longer lasting results than the typically standard diets. But either way it is a lifestyle change that makes a difference. If you have a 'well rounded' diet and stop dieting you will likely gain it all back. It isn't diet specific.
Now Tex? What do you mean by strict? Are you eating 50% pure protein. Are you ensuring you get enough high quality protein? What is strict. That statement could go either way.
But It sounds like you are
a - overtraining
b - not eating enough carbs (you are doing almost pure aerobic)
Slow down a bit, eat more carbs and get more potassium.
Tendons and joints are the easiest things to injure. Muscles can take a lot of punishment. So can the cardio-vascular system--the heart is a muscle after all.
But, you probably need to give your tendons more time to get back into shape after 4 years off. They will need much more time than anything else. I would think a year minimum for the kind of riding you are talking about (but, if you are young enough, and have done other sports in the meantime, you might be able to handle it).
More importantly, tendons also take much longer to heal than muscles. With tendon injuries you generally shouldn't try to "ride through" the pain. I lost 2 months this summer due to an Achilles tendon injury. Trust me, you don't want this.
To go easier on the tendons and joints, the best thing you can do is to use a high cadence (over 90 rpms). That will shift the work to your heart and away from the legs. Hence with each pedal stroke, you'll be putting less strain on the tendons and joints.
Protein is not bad. Any protein you take in beyond what you need is converted to energy.
But protein is a poor source of energy, and you don't need much protein to maintain muscle.
If you want to lose weight, forget about the high-protein diet. There are no shortcuts. Exercise and eat properly. Avoid fad diets.
High-protein/low-carb diets are for couch potatoes that don't want to bother with endurance exercises. The kidneys and livers of these people won't be happy and in the long run they will gain their weight back because they never discovered the secret to permanent weight-loss: endurance exercise and sensible diet.
maelstrom ... you sound just like my dad, who has for years sung the praises of high protein. he HAS lost weight and claims to feel great.
not lately, however, owing to his recent quadruple bypass heart surgery. thank god he came thru it ok.
the key to good health is balance in all things, in my opinion. you may lose weight and add muscle on a high-protein diet, but your long-term health will suffer. my dad has a zipper over his breastbone as proof.
Originally posted by The Speaker Guy ... it teaches you that much of what we learned in school about nutrition is not true. A sedentary person needs very few carbs.
In the absence of carbs the body converts fat to sugar. That's what it's supposed to do. Unfortunately it can't do it fast enough to maintain aerobic energy levels.
FAT AND CARBS ARE NOT THE SAME THING AND ARE NOT INTERCHANGEABLE!!! Excess carbohydrates may be stored as glycogen, or converted to fat. Fat, however, cannot be converted to carbs. You cannot survive without eating carbohydrates!!! Your brain alone requires 150 grams of carbohydrates a day, and your body can only store 1lb of carbohydrate as glycogen (as opposed to the 50+ lbs of fat many people have). WHen your body need energy and has no glycogen or glucose, it can break down "fats" aka "triglycerides" into glycerol and three fatty acids. The glycerol may be converted to carbs, but this is not a major souce of glucose. The fatty acids get broken down into ketone bodies, but these are not carbs and not a great substitute for carbs. They supply energy in the form of ATP, but they cannot be converted to glucose for those tissues that can only utilize glucose. The reason why the breath of someone in a diabetic crisis smells like nail polish remover (acetone) are these same ketone bodies. Not a good thing!
As for percentages, you can vary them depending on the time of year, your goals, training cycle, etc. If you are looking to maintain or build muscle mass and quick sprinting speed, i'd go with 30%PRO/ 30% fat / 40% carbs. For endurance training, i'd say raise the carbs to around 55-60%, and split the fat and protein evenly.
It is especially important to have carbs before a long ride or before race. (Not right before, but 2 hours before, and the day before). You need to completely saturate your muscle and liver glycogen stores in order to perform optimally.
Your tendons probably hurt from the lack of nutrients, and from overexertion. Vitamins and minerals are important, but they don't contribute much to tendons. Tendons are surrounded by fluid filled sheaths , which help lubricate them as they move. This fluid (also found in joints) is very viscous (thick like honey) in order to reduce friction. The fluid is made mostly of molecules called "proteoglycans." As the name would imply, these are compounds that are made up of both proteins and glycans (glycan ~ glucose). You need to consume carbohydrates so that you can "glycosylate" or "add sugar" to these proteoglycans. Otherwise, your tendon (and joint) fluid will be less viscous, and this is the major first step in the development of osteoarthritis.
Originally posted by tex Hey, I am training for an MS 150 right now... anyway, I did one back in April on a month of training. During that month, I dropped about 13 pounds and got to pace very fast. I hadn't ridden prior to this for about four years. Anyway, I was able to average 20mph for 180 miles (over two days). The one I am training for now is in two weeks and I was wondering. How bad is it that I am on a STRICT protein only diet (to shed lbs. for the ride) and how bad is it that I am riding centuries on the weekends and 2 hours a night? THanks for the imput. My tendons hurt.
OK Tex I did 2 weeks of touring in Colorado, Wyoming, Idaho, and Montana last year. It was about 70 miles per day with lots of climbing (I love passes). I did the opposite of what you did, I ate primarily complex carbs, not much fat and enough protein to get by. Shoot I only lost 10 lbs in 2 weeks without trying and felt great and rode just fine. I suppose I was burning up around 7000 calories per day and only eating about 4000. I ate plenty - at 100 cal for a medium baked potato without toppings, 4000 calories is a bunch of baked potatos (40) but I was not on a baked potato diet (I just used the potato as a sort of illustration). Losing weight is simply a matter of burning more calories then you ingest. Interestingly enough some people on this tour GAINED weight - it might have had something to do with all those hot fudge sundaes they gobbled up. Whenever I do high mileages, I go more more to complex carbs because it just feels better. Going low carbs and high protein sounds nauseating to me and I don't think I could do it. You sound as if you are different. I think though, if you read the literature most high mileage cyclists are high carbo cyclists.