Originally Posted by jkoman

I am coming back from knee surgery and decided to be more consistent and focus on really getting back into shape. I was weighing about 198-200 prior to and after surgery. I am now at 189-192 and on the way to 179-182. I am focusing on longer consistent rides...30-50 mi. with a HR below 165. Trying to get to 150-200 weekly with just one hard day...but really hard. Eat 3 meals a day with 1-2 small snacks. Almost no sugar...lots of fruits and veggies...smaller portions of everything except the fresh veggies. And this is what I hope is the key...I ride 1.5-3 hrs. early am 2-3days a week...only coffee to start and no calories until at least 1-1.5 hrs. into the ride. 2-3 weeks and lost about 10 lbs...I don't expect to maintain that rate but am quite happy and feeling ok. I do expect to have some rough days but I need lose the weight. In closing...smaller portions of food, no sugar except some gels and Cytomax...only after at least 1 hr of riding on LSD days.