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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 01-02-06, 11:33 PM   #1
SandySwimmer
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20 to 30 pounds - riding lighter by June - summer resolution

The beginning of a New Year - a good time to make plans for the summer.

These last 20-30 pounds are stubborn. They are requiring more commitment and consistency than the first 30-40.

June 1st is the goal I have set for myself -- a little over 20 weeks away. 20 pounds in 20 weeks.

Here is my plan:
1. Exercise 6 days a week (strength train 30 min. 3 days, cardio 1 hour 5-6 days)
2. Measure and write down every bite of food (aim for 1450 - 1950 calories)
3. Drink 100 ounces of water (including green tea).

Melting away during the winter months and spring. Dreaming of entering a race (sprint triathlon) by the end of summer. That's my plan.

Please share yours.

Sandy
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Old 01-03-06, 04:35 AM   #2
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Sandy, you are inspiring. I'm a newbie to these forums and have been gaining lots of good insights. As a fluke, we went bike riding one day last week on a surprisingly warm/sunny day for recreation, and as a result, it reawakened my interest in bike riding. Had not been on a bike in a very long time, can't remember when.

I have 40 lbs to lose, maybe another 5-10 after that, we'll see.

I am at ground zero right now. Completely out of shape and existing on a high carb/fat way of eating plus lots of take out. And, of course, not having done any exercising for at least a few years. Although, I have a very busy life otherwise.

My goals are

to eat healthy, which includes cooking (what a concept-cooking)
to make biking my exercise of choice 3-4x a week

...all in an effort to have a balanced, healthy, life. Here we go! And, good luck to you!
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Old 01-03-06, 08:44 AM   #3
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tivoli1,

You mention you want to start cooking more -- one thing that really helped me when I made the switch to cooking my own food was the magazine Cooking Light. It's got a lot of great recipes that are really healthy - AND taste good. My husband lost 20 pounds during the first year we were married, which we attribute mostly to my cooking these recipes (he wasn't working out so the change in food was the biggest factor).

Good luck!!

-GS
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Old 01-03-06, 08:46 AM   #4
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BTW, Sandy I'm glad you started this thread. (I lurked on your 20 pounds by New Years thread, it was great!)

My goals for 2006 are:
1. Be able to do a pullup
2. Lose the last 11 pounds
3. Run a marathon (if my knee holds up!)

I have no doubt you'll reach your goals.

-GS
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Old 01-03-06, 08:46 AM   #5
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I'm in!!!

This time, I will succeed!!!

Figure 15-20 pounds is all I need, but I've got my determination hat back on.
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Old 01-03-06, 09:37 AM   #6
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I do not make resolutions. Mainly since it seems to be an excellent method of causing me not to make that resolution.

My eventual goal is to loose about 12 more lbs.
That will put me in the upper part of my normal weight range corresponding to my height. The current goal is to loose 3 lbs. That will put me in the 170s for the first time in 7 years.
Anyways...I have a somewhat thin frame. When I hit 200lbs a year ago it served as a wakeup call. Now with commuting by bicycle I am down to 182. I have lost fat and gained muscle. Consequently, I am sure that my actual fat loss is higher.

I am continuing to alter my diet and exercise plan as I get closer to my goal. The latest casualty is fast food (hardly ever went anyhow). Supersize me and Fast Food Nation helped seal that deal.
Plus, I may add strength training.
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Old 01-03-06, 10:24 AM   #7
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I am going to try to loose 10% of my body weight before I move outside for full time bike riding. I am assuming that will late April. After I accomplish that, I want to loose 10% of the remainder by the time I move back indoors, some time in October.

I am more interested in the total loss, than the timeframes, but I plan to be on the trainer at least 3-4 times a week for an hour.
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Old 01-03-06, 10:57 AM   #8
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Quote:
Originally Posted by Palsdude

I am more interested in the total loss, than the timeframes, but I plan to be on the trainer at least 3-4 times a week for an hour.
+1
I'm also less interested in timeframes for a number of reasons:
1. more pressure than I can handle
2. I'm trying to make this a way of life. Once the timeframe is over it's too easy to quit.

That said, I'm going to attend 3 one-hour step classes per week, one spin class per week, with weight training on alternating days. Also, I'll be making better choices in my nutrition, to include 5 small/light meals per day. All of this is in hopes of losing 20 pounds, but we'll see where it takes me.

I'm feeling sluggish after partying too much over the holidays, and looking forward to a good exercise schedule so I can be in good shape when I hit the bike trails in the spring, when I'll be doing more outdoor cardio.

Good luck with your goals everyone!
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Old 01-03-06, 12:02 PM   #9
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Timeframes are goals that are meant to be missed. Or at least that is what happens when I set them. My goals are more open ended.

5 days of commuting = 36*5= 180 miles.
That really should be enough to get me in shape. Weight training would be nice so I do not end up with massive legs and a very skinny torso.
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Old 01-03-06, 12:49 PM   #10
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First off Sandy, congratulations on all of the weight you have already lost, that is awesome!

My goal is to lose about 12 more pounds. I lost a total of 50 pounds last year but I gained 7 pounds of that back from October - late December. I have lost two pounds of that now so right now I am down 45 pounds from December 1, 2004. I am 5' 10" and I currently weigh 177 pounds. I want to be at 165 pounds when race season starts in April.

My plan is to basicly follow everything my cycling coach tells me to do. Currently I am on the bike five or six days a week and at the gym three days a week. I get one or two rest days a week as well, this means there are three days a week I'm at the gym in the morning and on the bike in the evening.

Other than the exercise I plan on cutting down on my eating, primarily the Chinese Buffet. I love that place!
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Old 01-03-06, 01:02 PM   #11
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I'm in. I started bike commuting sporadically in November and have just kicked it up to 4 days per week. My commute is 15 miles each way and I usually do a club ride on the weekend of around 20 miles.

Here are my January 1 stats:

6'1" 281.5 lbs BP 146/96 RHR 95

My goals for 2006:

225 lbs BP 130/80 RHR 75

1. Average 125 miles per week.
2. Make healthy eating choices particularly when traveling
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Old 01-03-06, 05:41 PM   #12
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OK OK I'm in. I Also just signed in for the Discovery Health Challenge -- and am logging all exercise and weight loss. I work out on the ellipitical trainer -- at 185 watts/a three mile distance -- it takes me 35 minutes...

Also, spin classes when I can get there.

When I go on a warm weather vacation later this month, I am going to run outside -- I have a 5 mile route planned where I plan to stay....even if I am slow, I already feel like I have made enough progress on the elliptical to do the run.

My goal: a sprint tri this coming summer.

I'm in. I am going to 30 pounds.
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Old 01-03-06, 05:50 PM   #13
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Count me in

Currently, 6'1", weight, 212. I should be about 185 to 190 I am thinking. I would like to be there in about 3 months - but 4 or 5 won't break my heart as long as I get there.

Cycle Tues, Thursday, Sat or Sunday, Walk the other days (or horseback ride)

Possible tree climbing as well. (looking into it for upper body work)

Last edited by crtreedude; 01-16-06 at 01:29 PM.
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Old 01-03-06, 06:26 PM   #14
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I'm in. I am 6'1" and currently on a drastically changed diet. I went from eating whatever, whenever to eating smart and healthy. I didn't want to make a resolution for the new year so I started working on mine early. I have lost 21 pounds so far (209 down from 230). I am doing resistance training 2 times per week, cycling 5 days (25-35 miles) per week and elliptical trainer 2 days per week for 30 minutes. My goal for April is to weigh 195 pounds. My goal for the November 2006 is to be down to 175-180 which puts me in the healthy range for my height.
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Old 01-03-06, 06:32 PM   #15
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I don't have a specific weight goal. I just want to lose some luv handles.
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Old 01-03-06, 07:17 PM   #16
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I'm in as well. As of Jan. 1 I'm at 270 (yikes!). 5'10 and 46 yrs old. Using a home BP monitor I was 136/58 and RHR of 78.

Joined a club a month ago and am using a elliptical and weights. Now that I'm over being sore from the weights I'm enjoying that part of it. Trying to do this every other day, elliptical for 30 minutes and then weights for 30 minutes. Will get back on the bike when the weather warms and use the trainer if I get tired of the elliptical and weights. Focus now is to watch what I'm eating and keep excersizing.

Kicker is that 2 years ago I was at this weight and lost about 25 lbs. Watched what I ate and rode about 1800 miles. 2005 was full of family issues. Ate too much only managed about 900 miles.

Goal is to lose 30 for starters and I would love to go over 2000 miles on the bike.
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Old 01-04-06, 08:34 AM   #17
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Yo Yo count me in. Resolution or not. Whatever gets you motivated.

My 1/1/06 Stats: 234lbs 6'3'' 32 yrs old.

Just started cycling this past summer. Only logged 500 some miles and hope to easily top 1000 this year. Being in the Midwest my season is a bit short. My goal is at least 20 lbs and tons of fun on the bike. Later.
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Old 01-06-06, 12:12 AM   #18
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It sounds like we are off to a great start for the new year.

Today, I discovered giant frozen blueberries at Sam's Club. That might just get me through the winter months. Also, I'm back to eating steel cut oatmeal (with raisins and walnuts). And, I'm eating an apple before bed 3 hours after my last meal. This is supposed to even out seratonan in the body, but I'm finding just following this 'rule' is effectively keeping me from snacking at night. Interesting.

My body feels so much better now that the sugar and holiday stuff is finally out of my system. Tomorrow I have a 1/2 mile swim, a 30 min. run (actually I run 9 min., walk 1 three times), and a 30 minute strength workout with weights planned . . . some plank, some push-ups, some crunches, and oblique work. Strong core is my hope.

Sandy
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Old 01-09-06, 09:38 PM   #19
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We are now beginning the second week of the new year . . .

My scale is down 1 1/2 pounds. It is most likely sodium and sugar from the holidays, but I am happy with the numbers moving in the right direction.

Tomorrow is my strength training day. I've taken a few days off from running, so I will see if I have it in me to hit the treadmill before or after.

Be well,
Sandy
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Old 01-10-06, 03:11 AM   #20
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Alright count me in.

Current stats - 24 years old, 6'1", 210 lbs.

Goal is 180, not putting time constraints on it, but aiming for midsummer. Going to take a big diet change (I travel for work a lot, so eating healthy is a pain in the ass) but I'm up for it. I am tired of looking at the gut in the mirror.
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Old 01-10-06, 04:00 AM   #21
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I'm speaking from my experience. For the past two years I've been taking annual long tour with bicycle that helped me drop about 4% BF. The first trip was for 25 days, and the second was for 40 days. True, I lost a lot of muscles, but looking at the BF lost, I think it's worth while. The beauty of it is that you can eat all you want and still loose fat. The ride is at least 140km/day, and is ridden every day, with a day of about 90-100km easy ride once every week to give your body a rest. . I ride hard, pushing myself most of the time. Having friends to ride with will be a great motivation, since you can race each other. It's better to plan for 5-10minutes break every hour to fill your water bottles, and down some refreshments. Also , add lots of hills to make the ride interesting and scenic. You'll not see much result during the first 10-12 days, but after that, the fat will melt away. I did not drink protien and recovery shake after each day ride on both trips. I guess that if I did, I'd have lost less muscles. However, it was a chore to mix the shake when you're tired from the day ride, and then to clean the muck from your water bottle.
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Old 01-10-06, 08:47 AM   #22
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I'm in.

Currently: ~172lbs, 5'-9.5" Male
Goal: 160lbs
Target Date: June 1/06

Roughly 0.5lbs/wk weight loss. I drink beer/wine/rye almost every night. I need to cut down on the alcohol consumption. I need to increase my water intake. My long term goal is to successfully complete the CPAT (fire fighter's physical test), so I'll start weight training to benefit particular events.
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Old 01-10-06, 12:18 PM   #23
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Quote:
Originally Posted by SandySwimmer
The beginning of a New Year - a good time to make plans for the summer.

These last 20-30 pounds are stubborn. They are requiring more commitment and consistency than the first 30-40.

June 1st is the goal I have set for myself -- a little over 20 weeks away. 20 pounds in 20 weeks.

Here is my plan:
1. Exercise 6 days a week (strength train 30 min. 3 days, cardio 1 hour 5-6 days)
2. Measure and write down every bite of food (aim for 1450 - 1950 calories)
3. Drink 100 ounces of water (including green tea).

Melting away during the winter months and spring. Dreaming of entering a race (sprint triathlon) by the end of summer. That's my plan.

Please share yours.

Sandy
FYI, if you're using powered green tea, make sure it uses Maltodextrin instead of Fructose Corn Syrup.
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Old 01-15-06, 10:50 PM   #24
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We are already beginning the third week of the new year.

DRLski - I just drink the regular green tea (tea bags that I steep with hot water).

I'm pretty old school with all of my foods - oatmeal, berries, pineapple, lentils, whole wheat pasta, sweet potaotes, apples, with the occasional piece of chicken. Green tea is supposed to have anti-inflammatory properties in addition to being high in anti-oxidents, so figured it was a good thing to add.

I hope everyone is doing well.

My workout plan for the coming week: TTHSat - run and strength train. WF - swim, spinning class, tennis. MSun - off

Sandy
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Old 01-16-06, 01:31 PM   #25
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Well - I got on the scales and I was fatter to start off than I thought (216) but I am dropping weight now.

So far so good - I was really active on the weekend and I watched what I ate - hopefully the scale show it.
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