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Dropping weight while maintaining or increasing power

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Dropping weight while maintaining or increasing power

Old 04-16-09, 12:04 PM
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Dropping weight while maintaining or increasing power

Guys...i'm starting off on my season. My goal this season is to drop weight and maintain or increase power(i'm 250 up from 230 in October because of a hip injury). I can handle the weight loss....2 years ago I was in the 210 range in 2 months time (down from 235). I need suggestions on how to maintain my current power or increase while the weight comes off. Right now i'm sure I'm around 280-300w for FTP and would love to keep those levels. Any suggestions?
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Old 04-16-09, 12:24 PM
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Originally Posted by chrisvu05 View Post
Guys...i'm starting off on my season. My goal this season is to drop weight and maintain or increase power(i'm 250 up from 230 in October because of a hip injury). I can handle the weight loss....2 years ago I was in the 210 range in 2 months time (down from 235). I need suggestions on how to maintain my current power or increase while the weight comes off. Right now i'm sure I'm around 280-300w for FTP and would love to keep those levels. Any suggestions?
Assuming your energy levels are the same, and you don't plan on going down to <120lbs, what does your weight have to do with your FTP?
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Old 04-16-09, 12:32 PM
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ride long distance and get proper nutrition. your weight will go down with time and your power should stay or get higher.
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Old 04-16-09, 12:37 PM
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Originally Posted by Duke of Kent View Post
Assuming your energy levels are the same, and you don't plan on going down to <120lbs, what does your weight have to do with your FTP?
+1. I wouldn't think you're in any danger of losing power until you drop under 8 to 10% body fat.
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Old 04-16-09, 12:38 PM
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Originally Posted by Duke of Kent View Post
Assuming your energy levels are the same, and you don't plan on going down to <120lbs, what does your weight have to do with your FTP?
Most people don't lose drastic amounts of weight without losing muscle mass. I'd love to be in the 170-180 range when i'm done. Doubt I'll lose only fat. I would love to keep muscle mass as steady as possible.
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Old 04-16-09, 12:49 PM
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Originally Posted by chrisvu05 View Post
Most people don't lose drastic amounts of weight without losing muscle mass. I'd love to be in the 170-180 range when i'm done. Doubt I'll lose only fat. I would love to keep muscle mass as steady as possible.
True, even bodybuilders don't lose weight without losing lots of strength at the same time. In their case its mostly the energey depletion though. Having said that I'd think you'd lose much more on the high end (5-60sec power) than you would from FTP. You probably have a good chance of maintaining a good FTP, especially if the weekly weight loss is kept to 1% of total bodyweight....so 2-2.5 lbs.
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Old 04-16-09, 12:54 PM
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cool so the FTP should stay about the same then as long as the weight loss doesn't affect my energy levels. My high end numbers I'm pretty happy with and losing a little wouldn't be that big a deal. I'm at 1372 watts for 5s and 524w for 60 sec (still haven't tested this is just from riding) right now.
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Old 04-16-09, 01:03 PM
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i'm doing it right now, not by any magic, just not gorging on the sweets that normally gravitate to my stomach.

what I read here is that you need to focus on losing blubber. my very limited understanding of exercise physiology is that to accomplish a goal of losing fat means that you increase the "fat calories"/unit of time being measured - say /minute vs. the "carb calories"/minute. exercising at an intensity intended to accomplish a goal of increasing FTP, meaning what we call Tempo or SST or threshold work on BF burns glycogen (carbohydrates) as the primary fuel source, whereas working at intensities below this (L2 or I think around 160 - 190 W for you given a 270 - 280 W ftp) would burn more fat cal/minute and be better suited to help you with slimming down to a leaner racing weight.


considering this, dare I say, ride lots at a slow to moderate pace. this doubly makes sense for you if you are recently injured.
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Old 04-16-09, 01:06 PM
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Originally Posted by MDcatV View Post
i'm doing it right now, not by any magic, just not gorging on the sweets that normally gravitate to my stomach.

what I read here is that you need to focus on losing blubber. my very limited understanding of exercise physiology is that to accomplish a goal of losing fat means that you increase the "fat calories"/unit of time being measured - say /minute vs. the "carb calories"/minute. exercising at an intensity intended to accomplish a goal of increasing FTP, meaning what we call Tempo or SST or threshold work on BF burns glycogen (carbohydrates) as the primary fuel source, whereas working at intensities below this (L2 or I think around 160 - 190 W for you given a 270 - 280 W ftp) would burn more fat cal/minute and be better suited to help you with slimming down to a leaner racing weight.


considering this, dare I say, ride lots at a slow to moderate pace. this doubly makes sense for you if you are recently injured.
this is more of the kind of advice i expected...that's why I put this in the race forum and not the weight loss forum.. I know how to lose weight...I don't know how to maintain power.

My injury is a non factor right now after months of PT. However the muscle isn't as strong as it was before.
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Old 04-16-09, 01:07 PM
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Originally Posted by chrisvu05 View Post
Most people don't lose drastic amounts of weight without losing muscle mass. I'd love to be in the 170-180 range when i'm done. Doubt I'll lose only fat. I would love to keep muscle mass as steady as possible.
It takes a very, very small amount of muscle mass to produce 300w.

I'm ~140lbs in race trim, and I did 300 for 2hrs 10min several times last year.
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Old 04-16-09, 01:14 PM
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This is a very aerobic sport (even hill climbing and sprinting) so dont worry about losing muscle. You will lose some as your mass goes down.... Just dont worry about it.
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Old 04-16-09, 01:18 PM
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This might be interesting to read - just posted this in another thread as well.

http://www.astana-cyclingteam.com/fresh_brew/watts.html
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Old 04-16-09, 01:24 PM
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You *may* temporarily lose a bit of power from lowering the food intake, but not directly from muscle mass loss. You may actually make MORE power in the end, because you have less leg mass to flail around when you spin, and less upper body weight to hold upright, which would increase overall cycling efficiency.
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Old 04-16-09, 01:41 PM
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Originally Posted by adam View Post
This might be interesting to read - just posted this in another thread as well.

http://www.astana-cyclingteam.com/fresh_brew/watts.html
Fantastico! Gracias.
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Old 04-16-09, 02:48 PM
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Originally Posted by adam View Post
This might be interesting to read - just posted this in another thread as well.

http://www.astana-cyclingteam.com/fresh_brew/watts.html
Not only that but your VO2max will raise when the weight comes off thus making you faster overall.
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Old 04-16-09, 03:40 PM
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Originally Posted by Duke of Kent View Post
It takes a very, very small amount of muscle mass to produce 300w.

I'm ~140lbs in race trim, and I did 300 for 2hrs 10min several times last year.
want.
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Old 04-16-09, 04:52 PM
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Originally Posted by Grumpy McTrumpy View Post
want.
+1.

I'm ~30-35 lbs heavier and avg about 80-100 watts lower in races. Another 20-40 watts lower for training rides.

Kicker is I used to be 140ish. It's not like I don't know what it's like - I was there at one point, long long ago in a galaxy far far away. Or something like that.

cdr
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Old 04-16-09, 05:25 PM
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Originally Posted by Grumpy McTrumpy View Post
want.
Suffering 75+ back in a SuperWeek race is not something you want. Believe me.
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Old 04-16-09, 07:19 PM
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Originally Posted by MDcatV View Post
i'm doing it right now, not by any magic, just not gorging on the sweets that normally gravitate to my stomach.

what I read here is that you need to focus on losing blubber. my very limited understanding of exercise physiology is that to accomplish a goal of losing fat means that you increase the "fat calories"/unit of time being measured - say /minute vs. the "carb calories"/minute. exercising at an intensity intended to accomplish a goal of increasing FTP, meaning what we call Tempo or SST or threshold work on BF burns glycogen (carbohydrates) as the primary fuel source, whereas working at intensities below this (L2 or I think around 160 - 190 W for you given a 270 - 280 W ftp) would burn more fat cal/minute and be better suited to help you with slimming down to a leaner racing weight.


considering this, dare I say, ride lots at a slow to moderate pace. this doubly makes sense for you if you are recently injured.
Bingo...I've done something similar for the past 2 weeks or so -- cut out cookies, cake and ice cream -- and I've dropped about 4-5 pounds and I am performing much better on my bike...not killing myself, still eating "normally"...just cut out those items...
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Old 04-16-09, 07:25 PM
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When I went through my weight-loss cycle last fall, I came out with a higher FTP (well, higher MAP).

It was my sprint and 1' power that suffered.
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Old 04-16-09, 08:19 PM
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what you are proposing only exists in an idealized rose-tinted world, but eating 5-6 times a day is at the top of the list for minimizing muscle loss during restriction

not a precision nutrition shill but their 10 guidelines lay the groundwork for any athletic diet
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Old 04-16-09, 08:21 PM
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I'm already less than 140. I just want the 300w@2hours
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Old 04-17-09, 01:58 AM
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I've put on three pounds. THREE POUNDS!!!!

I finally got down to this year's goal weight of 165. At 6' I started looking thin and liking it. I was also starting to eat anything I wanted. It was like my weight came off and my metabolism was ramped. Now - POOF - I ate a huge meal at Easter and all of a sudden everything went haywire. I started slowly going back up. This morning I ate bread and drank water like I was in "the hole" at some prison.

I think I'm going over the edge. I beginning to feel all EMO-y again.





















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Old 04-17-09, 05:12 AM
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binge - purge
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Old 04-17-09, 05:20 AM
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Originally Posted by Grumpy McTrumpy View Post
binge - purge

Hhhmmmmm. An eating disorder. That's what I need. I mean, it's been a long time coming for my depression to rear its ugly head. I think it's about time.

I'll do it! Now where are those Twinkies?
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