Losing weight while maintaining energy for cycling

[Jiffer]

A lot of people cycling to lose weight, while I find it difficult to lose weight and still maintain energy to ride. Every time I have tried to lose weight since I started cycling, if I actually lose a couple of pounds, I have zero energy the next time I ride.

I lost about 40 pounds 10 years ago from simply eating less. Exercise had nothing to do with it and neither did the types of food I ate. Now that I'm obsessed with cycling, this isn't working too well.

I'd love to lose up to 10 pounds, at least 5, which would not only be nice to look better, but to climb better. But I sort of feel stuck.

How can I do both? I'm sure it must have to do with focusing on energy fueling foods. Being more careful "what" I eat. Any advice is appreciated.

[tulip]

I've found that increasing my protein really helps with my riding energy. Everyone is different, but you might want to consult with a nutritionist if you're not sure what to eat.

[beccaB]

I had the same problem a few years ago after having lost weight, and trying specifically to maintain the weight loss, and then discovering biking. I would bonk after the 8 mile route we were using. I did gain back some of the weight, but I think I had gone too far with the weight loss.

[squirrell]

If you figure it out, let me know because I'm still struggling with it after 6 months. The more I ride, the harder it is to lose weight, and the weaker/more tired I feel. Being diabetic doesn't help but still would be nice to find a plan that allows for steady weight loss and keep up energy on long rides.

[redrhodie]

A lot of people cycling to lose weight, while I find it difficult to lose weight and still maintain energy to ride. Every time I have tried to lose weight since I started cycling, if I actually lose a couple of pounds, I have zero energy the next time I ride.

I lost about 40 pounds 10 years ago from simply eating less. Exercise had nothing to do with it and neither did the types of food I ate. Now that I'm obsessed with cycling, this isn't working too well.

I'd love to lose up to 10 pounds, at least 5, which would not only be nice to look better, but to climb better. But I sort of feel stuck.

How can I do both? I'm sure it must have to do with focusing on energy fueling foods. Being more careful "what" I eat. Any advice is appreciated.


Is that you in your avatar? You look good. You don't need to lose any weight.

Eat to ride, don't worry about the scale. It's a big fat liar.

[Jiffer]

Is that you in your avatar? You look good. You don't need to lose any weight.

Oh, you're so sweet. Yes, that's me. I'm 5'9", so I already have my height going against me on climbs, I don't need any extra pounds to make it worse. I was about 6 pounds less a year ago and really felt good at that weight. All my clothes are tighter on me now and I just don't feel that I'm at my best weight.

[Tuckervill]

You have to eat smart, not just less. I've lost 48 lbs over the last two years, not just cycling (boot camp, too). I logged all my food, which I had stopped doing and am about to start up again tomorrow.

For me, I always eat breakfast (and the same breakfast, too--oatmeal with walnuts and raisins). If I'm going to ride or exercise, I eat enough during or after the activity to replace most of the calories I burned. I don't want to lose weight fast, just steadily. So, I measure intake and output, and make sure my output is always more than my intake. I aim for a 100 calorie deficit. Sometimes it's more, sometimes it's less, sometimes I miss it all together.

I also make sure I eat regularly and make it a priority. No skipping meals. Take the time to make the good choices. Factor in the exercise or lack thereof. It's all the basic stuff. It has worked so far!

Karen

[RolliePollie]

If you figure it out, let me know because I'm still struggling with it after 6 months.

ME TOO!!!

I have weighed the exact same all summer. I would love to lose 10 pounds, but even 5 would make a difference. I've ridden around 3,000 miles this season and it's very frustrating that I haven't even lost a pound!!! :mad: I do find it very interesting, however, that without even trying, evidently I am eating the exact number of calories I need to replace everything I burn on the bike.

To make this seem less frustrating, a few months back I decided to focus more on training than on weight loss. My goal this summer was to train for a Century (which is coming up this weekend!) and I know I have to eat a lot to feel good on the bike. So I just ate and rode and tried not to get mad that I wasn't losing weight.

I am currently telling myself that the day after my Century, the training goal is complete and weight loss will become the new goal. We'll see...:o

[Aggie_Ama]

I find it very hard 1. to ride with a racer husband with an unhuman metabolism and 2. read any article for advice. When I stopped running because I was obsessed with cycling I gained weight and a lot. I ate quite a bit on the bike thinking I would bonk. Now I make sure to have protein before riding (usually peanut butter toast, hard boiled egg, etc) and try to eat something on the bike to replenish calories but not go way over which I used to do. I also don't overeat after a ride anymore which I tended to do last summer when I was always doing centuries. The "oh I rode 100 miles I can have a big cheeseburger, fries and a shake" mentality.

Also one thing my husband did read that does hold true for us is that your body is used to eating in intervals. For example I eat every week day about noon, if you are riding you should try to nourish it at the same time. We have to plan a lunch stop if we will be riding through the 12-2 window or else we are ravenous. This is really hard if we do a century because almost every organized ride in the state does not have a lunch stop. We just try to eat plenty of fueling things like bananas and something with carbs on the bike then.

[Jiffer]

ME TOO!!! ... My goal this summer was to train for a Century (which is coming up this weekend!) and I know I have to eat a lot to feel good on the bike. So I just ate and rode and tried not to get mad that I wasn't losing weight.

I am currently telling myself that the day after my Century, the training goal is complete and weight loss will become the new goal. We'll see...:o

Funny how I had the same goal. Not worry about weight loss while I trained for my century, which was the beginning of September. And then I was going to focus more on eating less to lose weight, ride less and not worry so much if I didn't have as much energy on the rides I did do. However, it didn't quite work out that way for me. I am riding less, but I have gotten faster than ever and am really enjoying going for it on the bike and seeing myself improve. Since I'm not focusing so much on endurance, I am able to work more on speed. I just did a 50 mile organized ride Saturday and I'm now doing a 100 mile "unofficial" ride with a big group in two weeks. That means going for a couple of long rides next weekend to prepare and .... eating to sustain energy for all of this.

A tip for you about eating enough to sustain for your century (per various things I've read lately). Load with carbs, but don't stuff yourself. Eat pasta, whole grain breads, etc. the day or two before your ride, but don't fill yourself with too much "butter" on the bread and other foods that will FILL you, but not FUEL you for your ride. So, eat smart. Do expect to gain a pound or two from all the carb eating, but it should come off during the ride. And then eat (or drink) a combination of carbs and protein within the first 30-ish minutes after the ride for recovery. (And after any long or especially intense ride.) And the better you recover, the more energy and muscle strength you'll have for your NEXT ride.

Good luck on your century! Let us know how it goes! :D

[TrekTheKaty]

Don't forget not to go by the scale. Muscle weighs more than fat, but is leaner. You may go down a size as you get more "fit", but gain a few pounds on the scale. Also, hydrate. If you start to dehydrate, your body overcompensates by holding onto the water weight.

I also agree with eating smart/healthy. I did a lot of biking this summer and I expected the weight to fall off like it did last summer. But I've been eating like crap (restaurant veggie enchiladas?--still not the best choice). I cooked at home the last week before our century and suddenly I dropped three pounds. (3 lbs I didn't have to carry for 100 miles!) Not that I could do it again if I tried!

Shake things up. Try something new. Those last 5 pounds are boogers:confused:

[GLC1968]

What ever you do, don't fall into my trap.

I started cycling to get rid of the last 10. I was 142 lbs at the time and had been steadily losing to get to that point (and working my butt off). Then I got a road bike and fell in love with the sport. I rode like mad - finally thrilled that the cardio aspect I used to hate was actually fun for once!

Now it is 4 years later and not only did I not lose that 10, but I gained 25 lbs on top of it!

Things NOT to do:
Look at the 2000 calories burned on your HRM and think that means you can eat 'anything'
Feel that suffering from heat problems can be solved by EATING while on the bike - they can't
Use biking as an excuse to eat too much
Fall into the 'carb loading' mentality - carbs are not the only effective fuel!
Give up any and all weight lifting (bad, bad, bad, bad)

I think that if you really track what you are consuming and you don't have any other pre-existing metabolic issues, losing weight while biking is the same as using any other sport. Keep mixing up the training, keep tabs on your intake (honestly) and remember that losing weight and particularly the last few lbs is a long term process - don't expect overnight changes.

Now, if only I could take my own advice! :p

[Jiffer]

I found this basic info on a site when searching about nutrition for cyclists.

Eat enough calories. Do not try to lose weight with extreme calorie restrictions. You can lose weight while cycling, but you need enough fuel stores before you ride, and you need to replenish them as you ride, and after you ride. Just like thirst, by the time your body signals you that you are hungry, you are behind. If you are trying to lose weight, eat smarter. Whole grains, legumes, and balanced amounts of protein and fats will help you. Simple sugars, white flours, highly processed ìjunkî foods and alcohol are lousy fuels. They may have lots of calories, but they burn up very quickly, and donÃ*t provide a lot of energy or nutrition. The less processed, usually the better fuel quality.

Here's the link to the site. http://www.fremontfreewheelers.org/docs/EatingandNutrition.pdf

[Dogmama]

Muscle glycogen is necessary for stamina. Replenish your muscle glycogen immediately after your ride. This is the time to have simple carbs + protein in a 4:1 ratio. Chocolate milk fills the bill nicely. Refuel within the first hour. Simple carbs transport amino acids into your muscles & the rebuilding process starts.

[teigyr]

That and chocolate milk is yummy.

What I heard is if you're in training for an event, do NOT restrict carbs. I tried the South Beach diet a bit and did lose weight but really lost energy after a few weeks. I was training for a marathon and tried to increase the carbs from the diet but it just didn't work.

I'd listen to your body. No...HRM calories aren't freedom to eat that amount (but OH how I wish I burned what my HRM said I did!!) but I think you know what you need. Do interval training and mix it up. Do weight training. After all that, realize that at 5'9" (I'm 5'11"), you'll never be absolutely tiny. You do what's healthiest for you and sometimes that isn't as light as you'd like.

A lot of people diet in the off season. Maybe that's a possibility? Though in SoCal (ahem, yeah I am JEALOUS, I miss it there) is there an off season?

As a sidenote with my marathon training, I carried on. I bloated and didn't lose quite the weight I wanted and was initially irked. Slowly but surely though, it's all shifting. It has taken a long time but then again, I gained it over a long period of time. I'm pretty much ok with it and pants that I couldn't wear before are wearable now.

[Aggie_Ama]

+1 for cross training if you are really wanting to lose weight. I gave up running for a while and it really helped pack the pounds on. Do something different and you will likely see big results. Since I added running back my weight loss has really taken off, I did make diet changes but I notice if I am only running or only cycling my weight loss is stagnant. Plus some strength or impact workouts are good for bone health.

If you cannot stand to not ride 5 days (or whatever) how about a short run after your shorter ride. That is probably the hardest workout for me, off the bike and out for a 2 mile run. I hurt just thinking of it!

[Tuckervill]

From a quoted article:

Just like thirst, by the time your body signals you that you are hungry, you are behind.

I have such a problem with this logic! Why would we have been designed or evolved with a built-in flaw?

My advice is to ignore this well-known "truth". But not your hunger or thirst.

Karen

[katluvr]

If I really had the answer to this I would have a million bucks and be the size I want to be.
I fuel to bike or run and I eat to reward myself. (Not to mention the wine habit).
Even when I "think" I am being good about my eating and working out and staying on my training plan I find it hard to lose the weight. And I KNOW all the things I should be doing...just find it hard.
That being said I am 1 month (ok 34 days) away from my 1/2 Marathon. I am at max mileage for running. (Biking weekend spins for loose legs and x-training.) As of yesterday I am TRYING to really behave. I figure these next 4 weeks should be GOOD eating, low to no wine and plenty of rest. I hear of all these people (atheletes) that during training don't drink:eek:, eat really balanced diets, cut out cake, ice cream, etc, go to bed early and sure dont' go out w/ friends:(
Well I am attempting to do most of that. We shall see. And if I can do this, we can see if I get just a tab bit leaner, feel well rested, and primed and ready for my race day.
If not...screw this theory--eat, drink and be merry!:D

[buddha_bellies]

I found that Hot Yoga really did it for me! I was cycling to and from work everyday and nothing happened. Then I started to do Bikram's yoga. OMG! I can see abs! And yes, running really helps too, though I really hate it unless I'm in a group and in the woods. Just hate running on road. I would rather be on my bike. But my problem when i first started hot yoga is probably the same for some of you... all that sweat = I need more food! I ate half a tub of Hagen daz ice cream! Yikes! Learnt the hard way :D

[Jiffer]

Well, I think I have figured what to "try", at least. I have been researching nutrition for cyclists for a while now, in an attempt to have the most energy for riding, which is completely unrelated to my more recent research on how to do this AND lose weight.

In a nutshell, what I read tells me to:

1 - Eat quality foods. Carbs, protein, good fats, lots of fruits and veggies, etc.

2- Cut back on processed, sugary, low quality foods (both of which I've been trying to do for a year or so anyway, but can always use a boost to do even better ... and energy for my cycling obsession is good motivation!).

3 - Only try to lose 1 pound a week. More than that will deplete my body of energy.

4 - Focus on WHEN I eat WHAT foods. (i.e. carbs before a ride, during an endurance ride and carb/protein right after).

5 - Lastly, I have to listen to my body and figure out what works best for me. I've been playing around with what I eat before a ride, adding protein to a ride longer than 90 minutes, trying not to over do the eating in fear of bonking, but get just the right amount to sustain me without adding unnecessary calories.

Part of my issue is that I learned years ago to lose weight by avoiding calorie counting and fat counting and measuring. I have no idea how many calories or fats are in what and how much I supposedly need every day. And I don't WANT to know ... unless I flat out can't do this any other way. But don't think I have to. I have learned to listen to my body, only eat when I'm truly hungry and stop when I'm "politely" full. (Not that I always listen, which is why I'm 5 pounds heavier than last summer!) The problem is, cycling adds a whole new dimension to this. I can't just skip meals and eat whatever. I have to be more conscious about what I'm putting in my body if I want to have the fuel to make it through my next ride. I may not be truly hungry before a ride, but I know I have to put something in my body for energy. This "eating when not hungry" thing goes against what I have been taught, but it is necessary for energy. My body doesn't know what I'm about to go out and do, but I do. But I don't have to eat much, depending on the length of the ride.

I did plan to take a break from cycling (to some extent) after I trained for and did my century in September. In California, I can ride year round, but did plan to lessen the cycling to work more on weight loss. But, instead, I'm so excited about how my cycling is improving and I'm loving it so much that I can't imagine NOT doing it!!! :eek: Hence, my research into how to accomplish both at the same time.

Thanks for all your advice. I'll let you know how it goes. I've been doing well with my eating for a couple of days now. Yay! :D

[Geonz]

I'm having some luck now with targeting one food or two... specifically, pop-tarts and beer. Every day I do without them, I put their cost in my little orange gatorade-powder tub. I started Oct 1 and the scale says 3 pounds less, tho' I fluctuate enough so I don't count on anything that doesn't hold for a month.
I've got 8 dollars towards that chiminea (or the helmet camera) that's utterly frivolous ... not counting the 11.46 from the aluminum cans I've picked up out in the country and recycled.
Right NOW I want them poptarts purty bad... and it's quiet enough I could step away... so I'm thinkin' about that nice little fire pit...

[aicabsolut]

I felt kind of stuck in a rut for a long time. Over the past year, however, I have gotten into some situations where it's been hard for me to keep weight on, and I don't cross train. This is totally new for me. I just get tired of eating every couple of hours after a 70 mi ride when my body tells me I'm hungry again. I slowly lost the first really stubborn 5 lbs, and then I was stuck in a rut for about a year when another 5 just disappeared. I probably ate MORE when I lost the last 5 than I had in many years. I haven't had to worry about doing anything special to maintain that either. I feel like I haven't had this kind of metabolism since I was an early teen. It has to be from just training hard for the past couple of years.

I think that in order to keep your energy up while trying to drop a few pounds, the off season time is the time to try to do it. Your performance will be hurt some if you have to cut back on calories. Eat your usual pre ride breakfast (or other pre-ride meal if you ride later in the day). Eat plenty while on the bike and be sure to eat something with some carbs and protein right after. Then for the rest of the day, you can cut some calories. Try not to skimp too much on dinner if you ride early in the morning, but you can cut back some throughout the day. You should then have the fuel to keep pushing yourself on the bike. You don't want to diet yourself into feeling overtrained. You may have to take more rest days to recover, depending on your current schedule. You can also do some shorter interval workouts for calorie burn on some days and really long rides on others to mix things up and spread out your calorie needs. A gel or two with a lot of water will get you through an hour or two of intervals on the trainer or on another flat loop one day. Then be sure to pack up a lot of snacks for a 50+ miles maybe 3x a week if you can schedule it. You don't need to worry about performance to the extent that you would if you were racing now, but don't diet too much or your lack of performance will hinder your diet.

In my experience, just working hard to get better at cycling (faster, a better climber, able to ride longer distances, whatever your goal is) will eventually impact your body composition for the better. It will take some time, and you might do better giving up unnecessary things like booze and extra helpings or dessert, but I don't think you need to worry too much about calorie counting if you are spending a lot of time in the saddle.

[Geonz]

I *do* have to be aware taht the day after a long ride, I have the appetite of a hummingbird -- I'm RAVENOUS and will eat all day. The "You rode 200KM - you can eat what you want" doesn't *really* hold true.

It's not nearly as acute *if* I have eaten during the long ride. My natural tendency is to work up a deficit. I can do 60 miles on a bagel and cheese and a bottle of gatorade (and a bunch of water), and finish strong and feel fine... but the next day I eat and eat and eat.

I'm thinking that I'm better off putting stuff between the lips sooner :)