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Your 14-Step Guide to Weight Loss During Base Training

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Your 14-Step Guide to Weight Loss During Base Training

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Old 10-09-17, 10:32 AM
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Seattle Forrest
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Your 14-Step Guide to Weight Loss During Base Training

Im posting this for a few reasons, not least of which is the popularity of the FAT Index thread. Were coming into mid-October, many in here will be switching back to base training for the winter.

Follow this list of actions one by one until you reach the point where you are losing 0.25 1.0 pounds per week of body weight. If you are within three to five percent of your race weight it is likely you only need to follow steps 1-3.

(1) Get started now by eliminating all soda, including diet soda.
(2) Next eliminate alcohol, candy, cakes, chips, sweets and all junk food. For many athletes this step is enough to create their gradual weight loss mode.
(3) Maintain a 300- to 500-calorie deficit per day.


https://www.trainingpeaks.com/blog/y...base-training/
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Old 10-09-17, 12:41 PM
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I've lost 20+ lbs this season on diet soda and intermittent fasting, and not fueling during base training rides. I can now do up to 4 hours(probably more) of Z2 on just water with fat adaption from fasted base training, so YMMV on that list.
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Old 10-09-17, 01:40 PM
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Originally Posted by redlude97 View Post
I've lost 20+ lbs this season on diet soda and intermittent fasting, and not fueling during base training rides. I can now do up to 4 hours(probably more) of Z2 on just water with fat adaption from fasted base training, so YMMV on that list.
Yes on the fasted riding. If one has the time to do extensive z1/2 training, one's efficiency as a fat-burner improves dramatically. These days I don't bother taking anything but water unless I'm going to be out for more than 3 hours.

And while it is true that in general, diet is more important than exercise for weight loss, really long distance cycling may be an exception. I'm a tourist, and when cruising around for c. 30 hours per week I lose weight while eating and drinking whatever the hell I like. Even when at home, a relatively modest ten hours a week on the bike is worth around 4000kcal to me, which is roughly the equivalent of fasting for a couple of days were I sedentary.
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Old 10-09-17, 02:14 PM
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Timely, as this is the part of the year where I start gaining back anything I lost over the summer.

Thanks for sharing, @Seattle Forrest!
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Old 10-09-17, 03:20 PM
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Originally Posted by redlude97 View Post
I've lost 20+ lbs this season on diet soda and intermittent fasting, and not fueling during base training rides. I can now do up to 4 hours(probably more) of Z2 on just water with fat adaption from fasted base training, so YMMV on that list.
That was something in the article I disagreed with, too. And I don't even drink soda. But I do enjoy some salt and vinegar potato chips from time to time. You can eat anything you like and lose weight and keep it off, you just have to eat it in the right portion sizes.

I think a lot of the advice makes sense, though. Timing your rides to end right before dinner, and using a meal as recovery food, for example.
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Old 10-10-17, 01:38 AM
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I managed to lose 50 lbs drinking diet soda and eating a wide variety of food, including cheesecake, chocolate, and all sorts ... while grazing all day long


12. Fast overnight. No food after 8 p.m.

In whose time zone??? I always find this suggestion hilarious!


Some of the information is OK, but ...

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Old 10-10-17, 06:35 AM
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The advice in the article is mostly sound but nothing new. Practically speaking, it's not the advice or information that is the obstacle for people; it's actually implementing and sticking to it. Diets and weight loss regimens fail because people lack the discipline to stick to it long term.
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Old 10-10-17, 06:49 AM
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Originally Posted by redlude97 View Post
I've lost 20+ lbs this season on diet soda and intermittent fasting, and not fueling during base training rides. I can now do up to 4 hours(probably more) of Z2 on just water with fat adaption from fasted base training, so YMMV on that list.
I'm a big fan of exercising in fasted state. Been doing it for years. I do it at all levels of intensity, though. I normally do it first thing in the morning. For me it was just practical as it's really the only time I am able to do it.

Zone 4 and 5 are tough half an hour after you've just woken up.
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Old 10-10-17, 09:08 AM
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Originally Posted by Machka View Post
12. Fast overnight. No food after 8 p.m.

In whose time zone???
Yours. How are you confused about that? It's basic common sense.
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Old 10-10-17, 09:20 AM
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Originally Posted by mcours2006 View Post
I'm a big fan of exercising in fasted state. Been doing it for years. I do it at all levels of intensity, though. I normally do it first thing in the morning. For me it was just practical as it's really the only time I am able to do it.

Zone 4 and 5 are tough half an hour after you've just woken up.
That's pretty much why I do it too. 16 mile hilly seattle commute starting this spring. Took me 3 months to get acclimated and develop my fat burning capability but now I can do 2x20s fasted in the mornings. Always carry a gel just in case though
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Old 10-10-17, 01:24 PM
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Sooooo glad I live in Fl. Easy but HOT, 85F at 8:15PM, 20 miles Monday. Nice 50 miles yesterday. 103 miles today. Another 50 miles tomorrow. 100 to 110 miles Thursday. Friday????? Will know the distance when I'm done.

Rinse and repeat next week but additional mileage to be added.
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Old 10-10-17, 07:34 PM
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Originally Posted by Seattle Forrest View Post
Yours. How are you confused about that? It's basic common sense.
And then DST arrives ... or ends ...

Oh dear. Do I need to stop eating at 7 pm, 8 pm or 9 pm?

What if I travel and change time zones?

To me picking an end point for eating is just silly. Finish eating before bed because crumbs in bed aren't nice ... but otherwise, timing doesn't matter.


There are a few good things in that article, but you've kind of got to pick out and discard the bro science that's littered in between.
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Old 10-10-17, 09:28 PM
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What if I’m already at my ideal weight? I might even be below it.
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Old 10-10-17, 10:13 PM
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Originally Posted by noglider View Post
What if Im already at my ideal weight? I might even be below it.
Do you look like Chris Froome?
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Old 10-11-17, 05:33 AM
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Originally Posted by Machka View Post
To me picking an end point for eating is just silly. Finish eating before bed because crumbs in bed aren't nice ... but otherwise, timing doesn't matter.
I agree, but while that's true, I think stopping at eating early possibly prevents people from snacking on junk food in the evening while watching TV, and that kind of habitual, mindless snacking can derail any good diet plan.
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Old 10-11-17, 08:13 AM
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Originally Posted by noglider View Post
What if Im already at my ideal weight? I might even be below it.
Why would you follow a weight loss plan if you're underweight??
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Old 10-11-17, 08:29 AM
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Originally Posted by Seattle Forrest View Post
Why would you follow a weight loss plan if you're underweight??
I'm also at the low end of "ideal weight" for my height, and I'm trying to cut another 5 pounds so I think I know where he's coming from. Cut body fat percentage, or that extra around the waist. Maybe add some muscle bulk. He's not necessarily "underweight" if he's at or below "ideal weight" - it's just a number.
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Old 10-11-17, 08:35 AM
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Originally Posted by mcours2006 View Post
I'm a big fan of exercising in fasted state. Been doing it for years. I do it at all levels of intensity, though. I normally do it first thing in the morning. For me it was just practical as it's really the only time I am able to do it.

Zone 4 and 5 are tough half an hour after you've just woken up.
I do this too, but I'm not sure that it's the most effective for losing weight. It all depends on what I eat after the exercise, like in the first hour after because it makes you hungry. Sunday afternoon there are chips, fast food, and that beer beckons.
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Old 10-11-17, 09:00 AM
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Originally Posted by Machka View Post
And then DST arrives ... or ends ...

Oh dear. Do I need to stop eating at 7 pm, 8 pm or 9 pm?

What if I travel and change time zones?

To me picking an end point for eating is just silly. Finish eating before bed because crumbs in bed aren't nice ... but otherwise, timing doesn't matter.


There are a few good things in that article, but you've kind of got to pick out and discard the bro science that's littered in between.
I think you're making this way more complicated than it has to be.

Stopping eating after dinner is a fine strategy for reducing your caloric intake as you won't notice your hunger when you're asleep.
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Old 10-11-17, 09:30 AM
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Originally Posted by Machka View Post
And then DST arrives ... or ends ...

Oh dear.
This isn't a thread for teaching Machla how to tell time. But I guess it's a good thing bike shoes come in velcro because I can see not everybody can tie their own shoes.
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Old 10-11-17, 09:35 AM
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Originally Posted by wphamilton View Post
I'm also at the low end of "ideal weight" for my height, and I'm trying to cut another 5 pounds so I think I know where he's coming from. Cut body fat percentage, or that extra around the waist. Maybe add some muscle bulk. He's not necessarily "underweight" if he's at or below "ideal weight" - it's just a number.
Below ideal weight and underweight are two different ways of saying the same thing.

If you want to lose 5 pounds, you're not below your ideal weight.

It kind of sounds like "recomposition" is what you want. This is where you follow a progressive resistance program (Stronglifts 5x5 is excellent for beginners, with a light schedule, and is free) while eating enough to maintain your weight. Over time, you'll build muscle and lose fat. It's slower than a bulk/cut cycle, but probably better for most people, especially those who are near their ideal weight or within its range.
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Old 10-11-17, 09:37 AM
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Originally Posted by wphamilton View Post
I do this too, but I'm not sure that it's the most effective for losing weight. It all depends on what I eat after the exercise, like in the first hour after because it makes you hungry. Sunday afternoon there are chips, fast food, and that beer beckons.
What I got out of the article was mostly the suggestion to time your rides so that they end right before a meal. A lot of people drink chocolate milk or some other recovery thing after a ride, as a matter of course. Replacing that with a meal kills two birds with one stone.
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Old 10-11-17, 11:04 AM
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Originally Posted by Seattle Forrest View Post
Below ideal weight and underweight are two different ways of saying the same thing.

If you want to lose 5 pounds, you're not below your ideal weight.

It kind of sounds like "recomposition" is what you want. This is where you follow a progressive resistance program (Stronglifts 5x5 is excellent for beginners, with a light schedule, and is free) while eating enough to maintain your weight. Over time, you'll build muscle and lose fat. It's slower than a bulk/cut cycle, but probably better for most people, especially those who are near their ideal weight or within its range.
Underweight is physiological. "Ideal weight" is a benchmark based on averages, and is often a single number in the middle of a range of weights. Completely different things.

If losing excess fat is "recomposition", then that's true. I'm not actually looking for suggestions - I seem to be able to vary my weight at will, over a period of months. I just mentioned it in support of noglider.
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Old 10-11-17, 11:45 AM
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Recomposition means changing your body composition (without changing your weight). It's not simple fat loss, that's just losing weight.

I'm not here to play word games about what under or over weight mean. People can decide what they are for themselves. If you're concerned that you're at the bottom of your weight range, then, obviously, use some common sense, and don't try to lose more weight. I don't know how anybody needed to ask.
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Old 10-11-17, 11:54 AM
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Lyle McDonald has some good articles on the subject of recomposition, though he doesn't update as much as he used to:

https://www.bodyrecomposition.com/
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