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Balancing Weight Loss and Long Distance Cycling

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Balancing Weight Loss and Long Distance Cycling

Old 02-01-16, 08:52 PM
  #51  
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Originally Posted by Machka
<snip>However, 1 hour of cycling a day is not a long distance and won't do much to build endurance.<snip>
IME it does quite a bit as long as it's done consistently say, 5 days/week and at a zone 2 or better pace with one longer ride, say as little as 3 hours. That's 8 hours, enough training to ride a century. Recovering day-to-day seems to have an effect on the system which helps us recover from effort to effort during a long ride. 8-10 hours during the winter is enough to keep me competitive with my buds and makes a good base for when the distances start to ramp up. I do a lot of roller rides of 1 hour at VT1.
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Old 02-02-16, 05:18 AM
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Originally Posted by Machka

However, 1 hour of cycling a day is not a long distance and won't do much to build endurance
Riding for 1 hour 4-5 days per week is plenty enough to build a good strong base for longer distance rides and for maintaining cycling fitness.
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Old 02-02-16, 07:03 AM
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Yup, everyone has an opinion and an idea that works for them. As you have stated, Machka: burn more than you ingest. The way to do it is idiosyncratic - aka up to you. No bicycling here in Doha atm. However, I am walking mainly mid-20K steps and up to low 30K steps. When I break 30K steps, I burn 1100+ cals and 60-ish grams of fat. No idea what my gain in muscle mass is, BUT my strides/slacks/jeans fit much better than a while ago. BMI also "better"

Carry on, Machka. It is your effort (and results) that I applaud.
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Old 02-08-16, 04:34 AM
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Originally Posted by tmac100
Yup, everyone has an opinion and an idea that works for them. As you have stated, Machka: burn more than you ingest. The way to do it is idiosyncratic - aka up to you. No bicycling here in Doha atm. However, I am walking mainly mid-20K steps and up to low 30K steps. When I break 30K steps, I burn 1100+ cals and 60-ish grams of fat. No idea what my gain in muscle mass is, BUT my strides/slacks/jeans fit much better than a while ago. BMI also "better"

Carry on, Machka. It is your effort (and results) that I applaud.
Thanks.

During the week, I climb stairs ... a whole lot of stairs. Plus walking. Plus weightlifting. Plus cycling if we can get out.

The weekends are for longer distances or hilly rides ... more than 1 hour. Often more than 4 hours.


In the past year, I've taken a grand total of 3 or 4 days off ... but I'm feeling comfortable with that because I vary what I do.

Burning more than I ingest seems to be working well for me ... I'm almost at my weight goal, and I've been feeling good with that most of the time.
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Old 03-01-17, 07:13 PM
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Revisiting This Topic ...

For those of you who cycle centuries, double centuries, 200Ks, 300Ks, and longer rides ...



If your goal is to lose a little bit of weight, while still fuelling your long rides, what's your calorie consumption the day before, the day of and the day after your long ride?


Do you ...

  • Eat at a deficit on the day before as usual ... then eat at maintenance the day of ... and then return to a deficit the day after?
  • Eat at maintenance all three days
  • Or some other combination of that?
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Old 03-01-17, 07:55 PM
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Originally Posted by Machka
For those of you who cycle centuries, double centuries, 200Ks, 300Ks, and longer rides ...

If your goal is to lose a little bit of weight, while still fuelling your long rides, what's your calorie consumption the day before, the day of and the day after your long ride?
I eat about the same as when I'm riding less, except no regular sized meals while riding and 10-12 Calories per mile from energy bars or an occasional real food snack out of the 30 I'm using assuming 1 power meter measured kj = 1 Calorie matching measured gross efficiency in cyclists.

75% of your energy at an endurance pace should be fat.

I've yet to discover how that works past 209 miles although it sanity checks with back-of-envelope numbers.

Last edited by Drew Eckhardt; 03-03-17 at 10:10 AM.
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Old 03-01-17, 11:56 PM
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I eat normally the day before, certainly no calorie deficit. During, I go through no more than 1600 calories/100 miles. Strava says I burn ~3000 calories(kJ)/100. The longest I've kept up that routine was a 400k, so 250 miles. After, I have a 400 calorie bolus, then eat normally. I'm always lighter the morning after a long, hard ride.

On longer rides at that pace I'd run out of glycogen, so I'd have to back off on the pace which would reduce the burn/100 somewhat. Because I'd be slower and thus more hours/100, I'd also eat more per 100 miles, so the weight loss would be less per 100, though it would add up. That's sport riding for time, not bike touring. I never lose weight bike touring. Sometimes I've gained.
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Old 03-03-17, 01:03 PM
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https://www.amazon.com/Fuel-Your-Rid...der_1623366194 I've been re-reading portions of this book. The author is a pro cyclist and the book was written with input from a nutritionist with many letters after her name and who is also a pro cyclist so I take it that they know what they are talking about.

An interesting point that was made was that the body does not redistribute glycogen so that when a muscle runs out of that fuel, it does not receive surplus glycogen from any other muscle. The recommendation was, with weight maintenance in mind, to eat a smaller breakfast but then eat more on the ride itself. The result of this is that a muscle near its fuel depletion will grab available fuel as soon as it is available in the blood stream. The overall goal being to complete a ride with muscles in a less of a deficit state. For pro athletes, training daily, recovery is even more crucial then for mere civilians so that nutrition and timing of nutrition is important. I suspect Machka could improve the timing of carb intake with more taken in during the ride.
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Old 03-06-17, 02:04 PM
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There are a lot of people here who clearly know more than I do, but here is my experience.

I've always been pretty slim. No one would ever call me overweight, nor have I ever struggled with my weight. About two years ago, at 178 pounds, it occurred to me that I ought to lose ten pounds, so I started paying attention to what I ate. I was 54 years old. I cut back on sweets and refined starch, since they are the junkiest foods. I probably haven't reduced my caloric count, but I don't count calories. I eat more meat and high fat food. I make sure to eat plenty of fruit and vegetables, too.

I lost 25 pounds, and I didn't even know I had 25 pounds to lose. I'm now 56 years old, and I'm at my college weight. Some people say I look amazing, and others say I look too thin. I think I'm fine.

I also started lifting weights. I read an explanation that said that lifting sends a signal to your body that it has to consume more stored glycogen, so you lose weight. If you're not lifting, consider it.

As someone else suggested, maybe you should eat more on Mondays. Maybe you should eat slightly less on the other days to keep your calories per week the same, or maybe you should just eat more on Mondays and be happy with a slower weight loss.

I'm very weak in the core and upper body, so it's good I got around to taking care of them. I'm getting stronger. I also seem to be gaining weight again without getting thicker, so maybe I'm building muscle mass, finally. I do squats occasionally. I didn't think I needed any more strength in my legs and butt, but I really feel it on the bike, and it's a whole lot of fun to be able to go up hills faster than before. This happened after doing squats, not after losing weight. Squats make me feel really strong on the bike.
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Old 03-06-17, 09:23 PM
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Originally Posted by berner
https://www.amazon.com/Fuel-Your-Rid...der_1623366194 I've been re-reading portions of this book. The author is a pro cyclist and the book was written with input from a nutritionist with many letters after her name and who is also a pro cyclist so I take it that they know what they are talking about.

An interesting point that was made was that the body does not redistribute glycogen so that when a muscle runs out of that fuel, it does not receive surplus glycogen from any other muscle. The recommendation was, with weight maintenance in mind, to eat a smaller breakfast but then eat more on the ride itself. The result of this is that a muscle near its fuel depletion will grab available fuel as soon as it is available in the blood stream. The overall goal being to complete a ride with muscles in a less of a deficit state. For pro athletes, training daily, recovery is even more crucial then for mere civilians so that nutrition and timing of nutrition is important. I suspect Machka could improve the timing of carb intake with more taken in during the ride.
That's been my experience, too. If I eat adequately during the ride, meaning ~1/2 of calories burned replaced during the ride, I have little problem with overeating after the ride.
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