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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 08-17-09, 11:48 AM   #1
bike_dreamer
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Help and Guidance

Hi All,
I just joined and have posted an intro of myself, but now it's time to get down to the nitty gritty and I need some major help and guidance. I want to not only shed the pounds to shed the pounds, but I want to shed them so I can be a road bicyclist. I know this sounds dumb but do you think someone could give me an idea of what I need to eat each day and while I wait to save up for a decent road bike, what I can do with a cruiser bike, as well as any work outs that you know work well. I'm also interested in getting some books to read and get some motivation in me as I train to be a new and improved me. Any help would be great! Thank you for taking the time to read this post. =)
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Old 08-17-09, 12:03 PM   #2
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that's a lot of ground there for one answer...

how about:
- eat right (and begin your lifelong quest to understand exactly what that means for _your_ body)
- get lots of sleep (big impact on weight loss here)
- ride what you got, as much as you can. make sure it fits you though.
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Old 08-17-09, 01:20 PM   #3
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As for the eating right, I have been eating a lot of salads and protein. I'm stuck on what I should have for breakfasts though... Ideas?
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Old 08-17-09, 01:27 PM   #4
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Breakfast can be whatever you want to make that has protein, carbs, and a little healthy fat. Any basic breakfast fare will do, just cut out unnecessary calories. For instance, try fresh fruit on your cereal or waffles instead of sugar or syrup.

You can also try to get in 7-9 servings of fruit/veggies each day. They will fill you up and the fiber is good for you.
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Old 08-17-09, 01:30 PM   #5
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Excellent thank you It's hard to ever know what's ok and what's not anymore, so I appreciate it!
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Old 08-17-09, 01:32 PM   #6
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Whats the relationship between sleep and weight loss?

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Originally Posted by Creakyknees View Post
that's a lot of ground there for one answer...

how about:
- eat right (and begin your lifelong quest to understand exactly what that means for _your_ body)
- get lots of sleep (big impact on weight loss here)
- ride what you got, as much as you can. make sure it fits you though.
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Old 08-17-09, 01:46 PM   #7
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Lack of sleep and other stressors cause your body to release cortisol, which contributes to fat storage.

For me personally, lack of sleep makes controlling what I eat really difficult and curtails how much I can exercise.
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Old 08-17-09, 03:46 PM   #8
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Different people are affected differently- I have to miss a lot of sleep before it bothers me, and then I just feel like I need to sleep. I can race just fine on a small amount of sleep.

But sleep is important for rebuilding muscles.

As for the OP, if what you've got is a cruiser bike, go ride it. No need to "train" yet, just go and have fun. Go cruise around the neighborhood, down the road, wherever. If you're going farther from home than you would like to walk, consider carrying a spare tube, pump and tire irons (and a wrench to undo the axle nuts).
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Old 08-17-09, 10:45 PM   #9
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Excellent thank you It's hard to ever know what's ok and what's not anymore, so I appreciate it!
Bike dreamer, a good rule of thumb is: If you can't grow it, pick it, or kill it..don't eat it. Each meal should have a lean protein source, complex carb, and healthy fats.

The only place your nutrition should contain simple sugars is during a ride and right after a ride as long as the ride is longer than an hour and a half. PM me if you want some detailed help.
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Old 08-17-09, 10:59 PM   #10
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For breakfast try some grain-fed scrambled eggs with an assortment of veges, frittata-style on wholegrain bread. Peppers, Onions, Tomato, and spinach with a touch of basil, pepper, and salt make for a cheap, mean frittata.

To switch it up, you can also go the yogurt parfait route with a lowfat yogurt, wholesome/lowfat granola& multigrain flake mix, and different kinds of fruit. I will typically add some MetRX to up the protein content.

All found at your local TJ's or generic grocery store. Consistency is the key to cheap healthy eating.
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