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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 12-04-06, 08:33 AM   #1
TitaniuMerlin
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News Years Resolutions and...

...other things. All training and nutrition related of course.

I've already decided on what my New Years Resolution is going to be: Get back into the sort of shape i was in during the summer between High School and College. Its going to involve a lot of work, of course, as i am no where near the shape i was then. That summer i rade 1500 miles from London to Rome, complete with panniers et al. Suprisingly, despite burning off around 6,000 calories and only perhaps eating 5,000 i didnt lose any weight, though my figure/form was slightly more gaunt looking (in the face) and my legs were more defined. I'm a pretty skinny looking guy, and putting on any sort of muscle has always seemed to be a problem for me. Putting on fat, on the other hand, hasnt. It all goes to my gut (which now slightly protrudes over my belt when i am sitting). So, my new years resolution is to get back in shaped.

Now, i know why i'm turning into a tub of lard. All through HS, i played Soccer for HS in the Fall, and for a traveling club outside of school in the Fall and Spring, with a little indoor soccer during the winter (and PE at school, though i did the bare minimum). In the Spring, it was distance runner on the track, though reoccuring knee injury took me from running the mile and 2 mile to running the 800M and the 4x400 B-Team. I was nothign special...60 seconds was my best 400M time, and 2:14 was my best 800M time. I no longer partake in either of these sports, now a senior at college, though i do play intramural soccer for the 1 week it takes place during (not so happy about that, but what can i do?) and then indoor soccer in the spring.

I'm currently entering the last week of the semester before winter break, and have lots of work to do of course, but i fully plan on returning to school in January as a new man, at least in mind-set and work ethic. I realise what i eat will have to change, and that might be hard for me to kick as i dont eat healthy. I currently eat (depending what day it is) a cheese-calzone or 2 slices of cheese pizza for lunch along with a 22oz gatorade. For dinner, its usually some sort of pasta, a salad, and a PBJ sandwich along with a glass of chocolate milk. I think improving my lunch will help me somewhat.

But my main point of this thread is to ask you what the best way to shed some weight while building up some endurance, strength, and muscle.

I havent ridden my bike more then perhaps 200 miles this season (Spring 06-Fall 06) mainly due to an ankle injury i suffered in April that prevented me from being able to walk for a month. I couldnt put any weight on my foot or anything. They thought i might have torn the ligaments holding the two leg bones together in the ankle, but i ended up tearing a ligament and a tendon on the outside of my ankle instead. Pretty severe injury, but i opted not to go through surgery to fix it and let nature take its course. Currently, 8 months later, i'm still suffering from the injury. Stiff ankle, painful at times, not as flexible as it was, still slightly swollen in appearance (scar tissue most likely), etc. I have to wear an ankle brace when i partake in any sport other then cycling. When i started to cycle post-injury, at the top of each peddle stroke it was slightly painful/uncomfortable due to the angle as the ankle was not used to it. Its much better now, but still prevents me from performing at my best. Since i've lost some motor function with it, an all out sprint will eventually send me flat on my face. Being incapable of doing much for the first 3 months of the summer, physical therapy helped a little but i've still put on around 5lbs of weight due to lack of excersise.

I'm now around 5'10", and 155lbs or so. Might be closer to 160 at this point, but thats about a 30lb difference from what i weighed in High School. Of course, i think i've grown a bit and put on some muscle weight, but i'd like to lost between 10-15 lbs between now and the cycling season in March. I plan on playing racquetball with my room mate (though am more likely to get injured doing this as he has a tendancy to hit me with the ball more often then not - i'll hit him in the head with it next time he hits me) though i am not sure how my ankle will hold up playing that sport.

In addition to trying to eating more healthy (have yet to finalise my schedule so dont know if i'll have 30 mins to eat lunch - the calzone is faster then waiting in line for a sandwich) i'll also drag my ass to the gym on the other side of campus. My question regarding this is what sort of excersises should i be doing to lose weight, build endurance and strength?
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Old 12-11-06, 12:19 PM   #2
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wow, at 5'10 and 155, you're looking to lose weight? i'm at 5'10 178 and i'm not looking to drop much below 170-175...

i'm no expert as to what you should do to reach your goals, but what i would do to stay/get in shape is to find a quality workout partner to hit the weights with a few times a week who pushes you while you're lifting and won't let you cop out. Try to put on some muscle, as that will help you lose weight and gain strength. On off days, hit that cardio... i play basketball a lot, and i ride when i can... it works for me... as far as your ankle, (coming from bball i know all about that) make sure you continue to do rehab for your ankle.

most important thing i would say is diet... make sure you eat some breakfast to get your metabolism going... for lunch, stay away from the calzone and the pizza, try going for a chicken salad or a whole wheat sandwich of some sort w/ lean meats... stay away from fried stuff, eat more veggies, and get the dressing on the side and use sparingly... do you need to be drinking the gatorade? if you can get away w/ water, go for it... less sugar that you don't need. I guess the basic thing is to cut the stuff you don't need, starting w/ fats, refined carbs and unnecessary sugars...
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Old 12-11-06, 12:24 PM   #3
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oh, and slowing on the alky helped me out too... both in fitness and in budget...!
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Old 12-14-06, 11:42 AM   #4
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I'm no expert as I am trying to get my weight under control too. I found that forcing myself to not only eat better foods but watch my potion control made a huge difference. I lost several pounds just by getting my diet in order. The other thing is you may want to talk to your doctor and get his opinion on what would be a healthy weight for you. I know I would love to look like some of the youngsters on the beach but it would be very unhealthy for me to get my body to that point.

Good luck. keep us updated. The encouragement here helps a lot as well.
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Old 12-23-06, 10:07 AM   #5
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I'm one of the few, if not only, people i know at College who doesnt 'drink'. Good thing too, otherwise i'd probably weight 10 more pounds.

Ideally, i should weight about 135 - 140. Thats where i was around the start of College, and was definately in shape. Between Socce/Track and the Europe Trip. My physical build/frame isnt meant to look like a body-builders, rather the other end of the spectrum. Think of the great hill-climbers - i've got that sort of frame (perhaps why i can ride with the A-Group in the hills, but get dropped on the flats).

But yes, i will keep you all updated. Hopefully the SO can keep me inspired to work-out. Eating is a rather inconsistant thing for me at school. It varied from day to day. 10:30 lunch on MWf, 11:30 Lunch on TTH with dinner around 5 every night. I'm going to try and start eating breakfast this semester, and still need to look at my schedule to see when i'll be able to eat. But yeah, i've already changed my eating habits. I've been home for a week, and where i would normally go and get a couple slices of pizza for lunch, i now eat cold-cuts on a bagel. Just Asiago Provolone and Turkey. But healthier then pizza. Gatorade has been semi-replaced by soda and water. And i eat breakfast.
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Old 12-23-06, 05:23 PM   #6
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Reducing portion size worked for me this year. I dropped 10 lbs since Nov 1stish.
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Old 12-24-06, 03:29 AM   #7
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This year, I need to reduce my beer consumption. Jan 1 03, I gave up cigs, Jan 1 04. gave up skoal. Jan 1 05, gave up the beer for about a month then "JUMPED" off the wagon. Been strugglin ever since. I guess I will never quit but do want to reduce the number of beers consumed!
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Old 12-25-06, 12:08 AM   #8
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Some suggestions:

1 - Ride more. I still wear ankle braces on long rides, so it's possible to ride with them and that might be something you need to do. You don't have to do all out sprints, or really high intensity rides ... those sorts of things do nothing to build endurance ... just get out there and ride! Build up to an hour a day ... then build up to 2 hours a day ... then pick one or two days a week and build up on those days to 3 hours, 4 hours, 5 hours, and more!!

2 - Lose the lunchtime Gatorade. I'm amazed the number of non-exercising people who drink that stuff these days. It will ruin your teeth, and make you pack on the weight. In fact, take a look at everything you drink. The calorie content of beverages is huge! And they are all pointless, empty calories. While I'm at the college, I carry a bottle of water which I either drink plain, or with one of those Crystal Light singles in it for a bit of extra flavor.
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Old 12-25-06, 09:29 AM   #9
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