Software for Cyclists
Join Date: Dec 2003
Location: Redding, California
Bikes: Trek 5200, Specialized MTB
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Losing one pound per week is generally considered to be a "safe and sane" rate of weight loss. Fast enough to get the job done, but slow enough that you're not risking your health due to lack of nutrients, nor risking your training intensity due to bonking.
You can achieve this rate of weight loss with a deficit of 500 calories per day...this can be achieved by: 1) eating a little less, 2) exercising a bit more, or 3) a bit of both.
So, if you can lose 4 lbs (or a little more) in a month, and then ramp up your training volume during the racing season, you should reach your weight goal within a couple of months.
BTW - next year, try to be more like Lance and less like Jan (i.e., watch what you eat in the fall and winter!).