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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 07-05-09, 07:28 PM   #1
sheller73
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In between a rock and a hard place?

Hello,

Just curious what input y'all might have on my position. It seems when I go on a "low carb" regime that I have no problem shedding lbs. Now that I am starting to add up miles during the week/ends that I feel the need to take in more carbs. My question being should I forego the "low carb" regime entirely while i am doing 150-200mi week or cut back on the miles and keep the carbs low? I do spend 3-4x/wk in the gym cross training and doing a lil jogging and hiking if i am not on the bike. It seems even if I do that many miles I dont lose as fast as i would on the low carb and cross training regime. I do know this week was bad with the holiday gatherings with food and beer so i am not taking that in to account. Any sage advice is sincerely welcomed!
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Old 07-05-09, 10:37 PM   #2
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carb up a lot

don't overeat

simple
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Old 07-06-09, 11:08 AM   #3
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You can always time your carbs to have them just prior to your rides.
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Old 07-06-09, 02:02 PM   #4
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I would not recommend low carb, especially Atkins, to anyone who wanted to be at all serious about an endurance sport.

That said there is a whole set of theories about eating for endurance, and some of those include moderately low carb like diets. For example Joel Friels' Paleo Diet for Athletes.


If your goals are to become a better/faster cyclist, then you should look at your diet as fuel for riding (and of course some eating for pleasure too). Then to lose weight, either ride more or eat a bit less.
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Old 07-06-09, 10:34 PM   #5
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It depends on if your main goal is to lose weight or just become a fit, healthy person?

Too many foods now days are detrimental to our bodies. Fast food, pop, and processed carbs are just a few.

Assuming you are trying to lose weight, have a healthy balance of carbs and stay away from processed carbs. Relatedly, you want to eat foods with a low glycemic load.

A good general rule of thumb:
Caloric Intake * Most adults need to consume between 2,000 and 3,000 calories a day. * Women and smaller and less active people need fewer calories. * Men and bigger and more active people need more calories. * If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly. * The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. * Try to include carbohydrates, fat, and protein at each meal.

Some more specific advise, stay away from foods with High Fructose Corn Syrup (HFCS). This substance is being found in more and more foods every day. The reason for this is that it is cheaper than real sugar. HFCS is also much harder to get out of your body. What I mean is, if you eat 1 m&m, you have to expel much more energy than the amount of calories it actually yields. General the amount of energy required to burn off 1 m&m is a very brisk walk up and back on a football field. Unfortunately, HFCS is found in many items at the grocery store. HFCS is also a PRO-inflammatory. Research has proved that HFCS sends signals to your brain telling you that you are not full.

Depending on your goals its hard to give you precise advise, hopefully this little overview of nutrition helps. I guess my advice is for you to get your carbs from whole grain foods, fruits and vegetables, and any other non-processed foods.
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Old 07-07-09, 08:10 AM   #6
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Atkins is not healthy. You need to do it the original way -- portion control, and making sure calories in are less than calories out.
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Old 07-12-09, 02:35 PM   #7
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Atkins is not healthy. You need to do it the original way -- portion control, and making sure calories in are less than calories out.
...yes, and the main reason is it requires you to eat more of the less healthy fatty foods, as well as too much protein. Protein is metabolized by the liver, which is easily overworked and already pretty busy if your are following a training program.

The whole surgeon general's food pyramid thing gives you enough of everything, especially if you stick to fresh foods rather than processed. And then you just have to make sure you keep the portions under control.
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Old 07-12-09, 06:53 PM   #8
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Here's my opinion, I'm gonna say it as simple as I can, take it as such:
Carbs are a fuel. Cycling burns fuel. Being alive burns fuel. The body prefers good fuel for good performance.
If I were you, I would keep riding as much as you are riding and adjust your diet to fit your needs. There is no point in lowering your mileage, really. It sounds like that would be punishing yourself, if anything.
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Old 07-13-09, 06:47 PM   #9
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Thanks for all the great advice...

I had to get my first EKG for my first-class flight physical and it came back with a "rested" HR of 55bpm and my blood pressure was 120/80. I am in pretty good shape, just a "big" wisconsin guy and I want to lean up more. I do give myself a "cheat" day once a week. I am guilty of indulging a lil more around holidays or get togethers but always keep it in check and am mindful of what the right consequences are. so that being said, I will continue to keep logging the miles. I actually will be going through a police academy at the end of august so i am going to kick up the miles a bit more. I am on my rest day today after 150 this past weekend. If the tour can have a rest day today, so can i

p.s. I hate to say it, but I think I have to cut out all beer now for a while... any thoughts on this? I usually drink Milwaukee tap water aka Lite or New Glarus, Fat Tire or Sierra Nevada if I am wanting to treat myself to a couple of good beers vs. several Lites.
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Old 07-14-09, 01:07 PM   #10
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Originally Posted by 127.0.0.1 View Post
carb up a lot

don't overeat

simple
+1
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