Software for Cyclists
Join Date: Dec 2003
Location: Redding, California
Bikes: Trek 5200, Specialized MTB
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Originally Posted by wjcronin2002
I have a similar issue in that I want to lose weight, but don't won't to lose energy. Does anyone know a website or where you can find information about how to balance calories/carbs with your training routine?
3 years ago I lost 50lbs doing low carbs, but I also about tripled the amount of training I do and don't want to trade the low energy you get from low carbs with the performance gains I've gotten. I'm paying attention to calories, but don't know how to balance them out. Help!
Trying to lose a lot of weight, and train at very high levels, are somewhat mutually exclusive goals. If you have significant weight to lose, you should probably focus on that first.
But, if you don't have much weight to lose, or you're not training at the highest levels, then it's fairly straightforward - just make sure you're adequately fueled for each ride (i.e., nothing for rides under 90 minutes unless you haven't eaten in the previous 3 hours, otherwise about 250-350 calories per hour via sport drinks, gels, energy bars, etc.). During the rest of the day, try to achieve a calorie deficit - a daily deficit of about 500 calories will result in about 1 lb per week of weight loss, and is considered a safe and healthy rate of loss.
Your weight and your performance on the bike will tell you if you're successful. If you're losing around 1 lb per week and feeling good on the bike, you're OK. If you're losing less, you'll need to eat less or ride more. If you're losing more than 1 lb per week, or you feel tired and sluggish on the bike, you probably need to eat a bit more.