Ok what am I doing wrong?

[betagirl]

Need some guidance please. Does anyone have an issue with gaining weight? I'm up about 8 lbs since I started riding in April. Yeah I know we build muscle and that weighs more. But I would *think* with all this cardio I'm doing I'd shed more fat and lose some lbs. Here's the deal.

Ride 3-4x a week, avg. 40 miles per ride, 17mph.
Eat between 1500 and 2000 calories a day, depending on if I ride or not.
Mostly vegetarian diet (been that way for about 10 years). I do eat meat from time to time, usually chicken.
I don't eat junk food, drink soda, or drink beer. I do drink wine if I go out.
I'm 5'10 and 158 lbs. My "ideal" weight is 145.
I physically look fine, my legs are in very good shape. But my jeans are getting tight on me in the legs. My belly is pretty flat, though I could tone that area up a bit. Arms could use some work too.

I don't know if my metabolism is out of wack or what. I have crohn's disease, which can screw up things. But I was hoping that biking would speed it up a bit for me. I'm also on a higher dose BCP now, and I think that's making me retain water. But 10 lbs of water? :) I'm going to ask my ob/gyn if I can drop back down to the other dose at my appt in July.

I appreciate any tips you can give me. I don't do any weight training, which I think might help. I'm also contemplating doing Yoga. I know I'm technically not overweight, but the number keeps going up. What baffles me now is I rode a century on sunday, and I gained 4 lbs. I ate about 2 pbj sandwiches, 2 bananas, and an orange that day. Drank a ton of gatorade. I wasn't incredibly hungry on the ride. After, had a normal sized plate of pasta with meat sauce, 1 piece of garlic bread and some salad. Had some green beans when I got home.

Thanks for reading and any advice!

[spazzdog]

betagirl;

You sound fine to me for your height... heck, when I was "bigger" I weighed 155 and I'm only 5'7". I weighed that when I raced and trained 30 yrs ago and I could leg press 450 lbs. Your legs are gonna get bigger the more cycling you do because the muscles are gettin bigger.

I would bet your body fat percentage is down. Don't sweat the weight thing. It's a number; not a lifestyle. you may be at your new ideal.

spazzdog

[velofanat]

You may consider to find out your BMI and not calculated by formulas, but using the old fashion tool: the caliper (measures the thickness of skin+subcutaneous tissue) at 7 sites of your body. Do not rely on the impedance scales/tools, they are not good for athletic population, but only for sedentary person (accordingly to latest research).
From my standpoint, (I fight my weight all life long), the reason could be too much carbs also. But I would not neglect the Gatoraide anyways, keeping the electrolytes at appropriate level. When I stuck with my weight, I usually change only one variable and see what happens. But I like to eat as a process, it gets me in trouble (confession).

[loni0908k]

I would definitely add strength training (on your core and upper body at least- since your legs get it biking), having more muscle burns more calories so you might actually have to up your caloric intake (make sure you aren't eating too little, as that can cause a plateau or weight gain) and I personally love yoga and Pilates, I find that it invigorates me and makes me want to work out more! And fyi - I've gained about 5-6 lbs since I started biking more too - I think it's all in my thighs and rear end because it's difficult to get my jeans up but not to button them, however this comes with it's benefits, because my a** looks really nice (b/c now it's way more muscle) and I love my defined legs and thighs. And, as with anything, it does take some time, so I'm sure if you just keep pressing on, you'll soon start to see some great results which will just encourage you to work harder! And I'm on BCP too (have been for years) and have never experienced any water/weight gain b/c of that - but every body is different.

[runnergirl]

I'm in the same predicament! Nothing short of 1200 cals a day will get my body to drop below 143 (I'm 5'6.5"). Anything over 2000 = fast weight gain. I run 25 mpw, ride 150, swim 30 minutes 2x a week, 1 hour martial arts...etc, but no dice on the weight loss.

Have you tried fitday? It really prevents me from gaining weight, and I find knowing sodium intake and fiber really help for training purposes. Since you have Crohn's it might be even more useful. I don't know that much about Crohn's, but it seems that it might have a lot to do with weight loss.

If you gained weight while riding you may be drinking too much. Hyponitrimia is a hot topic in the running community right now, any weight gain during excercise is generally bad. I can't find the article now, but regular gatorade is too low in sodium, so it is possible to become hyponitrimic from gatorade (though harder than on plain water). Here's a little blurb

http://my.webmd.com/content/article/36/1676_50497.htm

Also, excercise over 2 hours triggers cortisol production, cortisol is a stress hormone which causes water retention among other things, so if you noticed the gain the next morning, that's likely the culprit. I only ate 1200 calories the day I ran the Richmond marathon (fell asleep), but I was up 3 pounds the next morning (marathon burned about 2600 calories). I'm always up a couple pounds the day after a long run or ride.

[betagirl]

Thanks very much guys! I rode again today, 45 in some pretty intense heat with a few hour break in between (rode to work for a meeting :D )

I have noticed that after I do a lot of riding, my legs swell. The past 2 years after RAGBRAI my legs swelled pretty bad to the point I couldn't see my ankle bones. It goes away after about a week. Have you ever had that happen?

The crohn's definitely causes weight loss when it's active. Mine is pretty under control, but I think it's screwed up other things in my body. I don't absorb and process things right, so I'm probably in "starvation mode" with my metabolism which makes weight loss trickier. Thanks for the info on the sodium. Usually I'm only drinking water on rides. I need to change that. I haven't tried Fitday, will look into that. I also tend to be a carb fiend, which I should probably cut back on after rides.

My legs are definitely bigger and more toned. Butt looks good too :) I think I'll try out yoga to work on the rest of the body.

Do you guys know the going rate for a nutritionist/someone who can give me some tips based on my wacky body?

I truly appreciate the tips!

[CorsairMac]

I just finished reading "Inside the Postal Bus" and read the most Interesting thing: the ex-Postie boys, now the DC boys, all wear tension socks after a race/ride. They get on the bus and pull on knee high tension hose and elevate their legs. Michael Barry - the author - even talks of sleeping in them in the middle of the Vuelta. Might be something worth looking into for you beta!

[betagirl]

Cool, thanks Corsair.

[Googlie Wooglie]

Dunno betagirl, you sound exactly like me -- except I don't have crohns. I'm 5'10'' and 160. The day I started cycling I was 155, and now, a year later, I'm 160. Leaner, for sure, but like you described, I've got that thin layer of winter fluff that I thought the cardio would take care of. Nothing to complain about out loud, just, you know, there. I ride just about every morning before work, 15 miles and close to 3000 ft -- crikey I wish I lived where it was flat! -- and a longer ride on weekends.

Couldn't believe I gained pounds, though. I don' t particularly care, I look awesome! But sheesh ...

I too eat a primarily vegetarian diet, and add fish for protein. No Gatorade -- I dont like the sugar or care for the taste -- but EmergenC makes an electrolyte drink that works great for me. But I eat carbs like crazy.

I also agree -- definitly (will I ever learn to spell that word?) do some upper body / back weight lifting. Keeps you proportional. I do pilates once a week or so, to keep me limber (as limber as I get, which ain't much!).

As for jeans -- my thighs are tough to accomodate these days without buying a large size that's too big in the waist. Best choice for me? Lucky brand ...

[LBTC]

I'll admit I didn't read this whole thread - I'm so pressed for time today!

but, hey, I was 145 pounds a few years ago. and I"m only 5' 1 1/2" !!!! Now I"m steady around 120 and feel great. But that's another story!

If you'd said your jeans were getting tight in the butt or the waist, I might be worried, but you clearly said they are getting tight in the LEGS. when you cycle your legs get stronger and more muscular. I bet you're doing FABULOUS!! Don't be worried!! Make it a reason to go out and buy new clothes - clothes that are better designed to fit your new athletic body!! :)

Namaste,
~T~

[BIKEAWAY]

:cool:
Hello all-long time reader -1st time posting. You all do not know how much you have helped me with getting started with some serious biking.
I am now up to 20 miles per ride and by July I would like to get to 50 miles per ride.
I work out 2-3 times per week and ride about 5 times per week alternating 12 and 20 miles rides.
I have a weight issue and also doing LA Weight loss program too which is turning into disaster. They do not encourage exercise and the diets are not sport related so I have been stuck on same weight. I lost a few pounds on a special 2 day program -7 pounds to be exact and 3 days back have gained 3.5 pounds back. I really watch what I eat-3-4 starches/4 veggies/4 fruits/2.5 proteins/2 dairys per day and have not had much results.. I am 46 years old and live in Wisconsin so riding season is only 6-8 months if we are lucky and really want to make a difference so any tricks for weight loss are appreciated. I really need to lose about 50 more pounds-25 lost to date.
HELP......

[Technotart]

I did LA Weight loss too - heres the issue - you can't be on a diet like that and TRAIN for anything serious. It isn't enough calories to train on so that you can go distances. The exercise is great, and it helps, but you sort of have to choose between exercise for weight loss with a very calorie restricted diet, OR exercise for strength and endurance building on a much less restricted diet with adequate carbs and protein (More than you need ordinarily). It doesn't mean you can't get there eventually, you might just want to focus on the weight loss with a healthy amount of exercise for awhile, and save the training for endurance until you get where you would like to be weight wise. OR focus on the endurance training, lose the very restricted diet and know that over a long period of time, your overall weight will come down!

I figured I didnt gain this weight in 3 mos, it wasnt coming off in 3 mos (my LAWL goal timeframe) either - but I only had 40 lbs to worry about. If you are more overweight, it might be best to do the diet with lower intensity exercise for a bit, then shift to higher intensity exercise when you feel you are safely able to drop the intense diet. Intense dieting and intense endurance type exercise don't go together too well. Ya got to have enough carbs to burn on those distances.

I ended up giving up the diet and going for the training - I still eat healthy - more frut and vegatables - but I also use GU packs and gatorade - DEFINATELY not on their plan - after styaing at the same weight for 4 mos now, I have FINALLY lost 4 lbs this month but ALL of my clothes fit great now!

[BIKEAWAY]

:confused: I have been biking about 10-15 miles per trip for about 3 years but not seriously and I have been working out in the Gym with spin claim for about 6 years 4-5 times per week so exercise is not new.
Calories in and calories used still apply right? I am just so frustrated. My doctor recommended a organized diet plan to go with the exercise.
I am solid but overweight so I am not overusing my heart or anything...All tested all good..

[profàvélo]

:confused: I have been biking about 10-15 miles per trip for about 3 years but not seriously and I have been working out in the Gym with spin claim for about 6 years 4-5 times per week so exercise is not new.
Calories in and calories used still apply right? I am just so frustrated. My doctor recommended a organized diet plan to go with the exercise.
I am solid but overweight so I am not overusing my heart or anything...All tested all good..

Yes, it still all boils down to calories in / calories out. I recommend the LEARN program as a lifestyle plan, not a diet. LEARN stands for Lifestyle, Exercise, Attitude, Relationships, and Nutrition. Last year I participated in a twelve-week program in which we used the LEARN manual, one chapter per week, and met as a group once a week with a fitness and nutrition expert as our leader. The program is all about gradual lifestyle change, not quick fixes, and it does a great job of incorporating the psychological aspect. It would be ideal to participate in the program as a class, but I think you could benefit from using the manual by yourself or with a partner if you can't find a class.
http://www.thelifestylecompany.com/
Good luck, and keep up the exercise. :)

[Pedal Wench]

:cool:
Hello all-long time reader -1st time posting. ....<snip> and live in Wisconsin so riding season is only 6-8 months if we are lucky.

First, welcome!

I don't know about the LA thingy, but if it's not condusive to exercising, maybe you can use that in the winter months, and right now concentrate on a diet that will fuel your body properly for exercise?

I've been trying to 'watch' my weight for a little while, trying to cut some excess before a trip with lots of climbing. I've been looking at every item and determining if it will help or hinder my riding. If hinder, I don't eat it. So, white flour, white rice, white potatoes, useless sugars (unless I'm actually riding when I need GU!) are all out. No desserts, snacks or foods that don't directly contribute to my good health and are nutritionally sound. It seems to be working....

[nuthatch]

Beta, sure it could be water. Water weighs alot and the sodium in the Gatorade could have made you retain water. Sounds like increased muscle and a tendency to hold onto water to me.

[Technotart]

Exactly - your body needs different kinds of fuel for endurance than it needs for average intensity and occasional exercise. LA weight loss is a good weight loss program - I have friends who have lost a LOT of weight on it, but it is NOT a diet for endurance training, and they will tell you that. I had to put LA weight loss on hold when I started riding to train for the MS 150.

If you cannot get ahold of the materials the young lady suggested above, you might look at the body for life or Clif Sheats lean bodies. Both focus on fueling your body to meet it's individual needs, rather than on a diet per se. I took Clif Sheats course here in Dallas and learned a lot of things they didnt teach us in nutrition or nursing!

And I second the cut out all white and processed flours and grains. If it doesn't say "Unbromated" or "Stone Ground" I don't eat it. These are niether good fuel nor are they nutritious.

Also - you can ride a lot of miles, but if you arent riding miles with your heart rate in your own personal fat burning zone, you also are not going to drop weight (hence the reason why I have only dropped 2 lbs!) The best way to determine your most efficient training zones is VO2 max testing, or to spend a session with a personal trainer who knows zone training well but that isn't available to everyone depending on where you live. There are generalized guidelines based on age and weight you can apply and see how they feel.

In any case, make sure your doctor is aware of what you are doing and oks a more intense level of exercise. Some of us :o need things like stress tests to make sure things will be ok.

[Dianyla]

I have noticed that after I do a lot of riding, my legs swell. The past 2 years after RAGBRAI my legs swelled pretty bad to the point I couldn't see my ankle bones. It goes away after about a week. Have you ever had that happen?
FWIW, I get edema like this when I am salt-deficient. I'm describing mild hyponatremia - not the about-to-fall-into-a-coma degree of hyponatremia that happens to Ironman participants. I typically don't eat a lot of salty foods in my diet and I have a slight tendency to overhydrate. In normal daily life this is fine, but when I start to exercise a lot (especially in the heat, and especially if I exercise every single day) my ankles and feet puff up something awful. If I continue eating and drinking normally, it will go away after a few days as you describe.

Some people are not as prone to salt deficiency as others, I've done a little googling around on this and the most I've been able to identify is that a) some people are naturally saltier sweaters and b) some people prefer sweet vs. salty tasting foods. I'm guilty of both of these traits, and combined with a tendency to drink a lot of water I'm prone to it.

Now I make it a point to eat tons of salty things when I am doing long rides or multi-day hikes. Electrolyte drinks help, but they are still rather low in sodium. So far trashy foodstuffs like pretzels and potato chips have been doing a great job of keeping the dreaded "puffy sock line" at bay.

[BIKEAWAY]

:eek: Okay I checked out the lifestyle webpage and wow what a eye opener. Basically it is the same basis but I think that I will need to substitute whole grain breads instead of lite products and maybe some pasta? I really cannot eat anymore fruit or veggies as 4 servings are plenty unless I can ride futher then another banana would be good. I will still do no sugars or white anything. Does anyone have any ideas on dairy? I am doing a lite yogert with fresh berries -on ride days I add some flaxplus granola and a glass of soy milk per day. I really dont think I should add more but I will be getting into that website more this weekend and bringing the results to LA Weightloss. I invested $800.00 in this diet and really dont want to lose all that for nothing.
Thanks for the recommendations..
I have been road biking all this time, but a friend's sister wants me to try mountain biking this weekend for this first time so I will need my strength-just hope no trees jump out at me.....

[Technotart]

Just make sure you eat 5 to 8 servings a day of fresh fruit and veggies - frozen counts, canned doesn't, fresh is best.

The lite or low fat stuff sometimes has more sugar in it than the plain ol' whole wheat product - odd but true, they have to add something in the way of flavor back to make up for what they take out and it's usually salt or sugar. We even eat whole wheat pasta - it has a little more tooth than the white variety pasta, but I think it tastes much better. Your body burns whole grains slower and more thoroughly than processed grains.

White potatotes are fine btw as long as you dont load them up with the traditional toppings. I usually top one with turkey chili or steamed veggies, some Mrs dash and little lite dressing.

As an aside - regarding bananas - you ever see a skinny gorilla? :D

[BIKEAWAY]

;) Thanks for all the info. I always wanted to go to whole grains but told not to with this diet. That will be on my list for shoping this weekend. I want to do this right so I really appreciate all the experience. June 21 will be my first organized ride and that will be 48 miles so I really want to do well with the new bike club I joined. I am hoping to ride with some peple to get use to that too.
3 years ago I traded in my Harley for my hybrid and my jeep and my life has been changing ever since. Instead of making big noice with loud pipes I can go through the woods without a sound. Now with my new street bike I feel like I did in my twenties if I could just firm up and look the part.
Thanks again for your knowledge.

[LBTC]

sorry
I can't help but rant a bit

what kind of quack comes up with a diet that forbids WHOLE grains and requires only 4 or 5 servings of fruits and vegetables a day??? that's craziness!!

the whole point is to find food that nourishes you: whole grains have way more nutrients. and you need up to 10 servings of fruits and vegetables a day!! Not as daunting as it first sounds, when you consider that the palm of your hand is about a serving, so one banana, unless it is very small is actually 2 servings.

I would get your money back from these guys if you can. If not, see if anyone has started a class-action suit against them. It's criminal the way they want you to treat your body!!!

Remember, you are your own warranty. Be smart. Be healthy.

Namaste,
~T~

[RoadRaven]

Just make sure you eat 5 to 8 servings a day of fresh fruit and veggies - frozen counts, canned doesn't, fresh is best.

:D

Why doesn't canned fruit count?

[Technotart]

Canned doesnt count because it is boiled - which removes a large part of the nutrients and leaves behind mostly sugar...

[RoadRaven]

Ah, ok.
Thanks.
I thought the fruit here at the local cannery was processed so quickly the nutrients were mostly still there --- research on the way methinks

[Technotart]

That and they add things like fructose and other things - even when packed in juice, along with various preservatives.

[newrider]

The book that helped me change my metabolism was The New Fit or Fat, by Covert Bailey. I was surprised at how gently I needed to exercise to keep it aerobic, rather than exercising beyond 60-85% of my maximum heart rate and having it become anaerobic exercise. Exercising in the 60-85% range is what burns fat, and above that builds muscle (but doesn't do much to burn fat). It's surprisingly easy to overexercise, and build muscle but not change metabolism and lose fat.

He's all about decreasing fat consumption, which can only be stored as fat; and aerobic exercise that changes metabolism, so we burn fat (and everything else) more efficiently. I dropped 30 pounds over the course of a year walking ala Covert Bailey. Am taking up cycling to alternate with walking, and looking forward to long adventures on a new road bike soon. The good thing is, it's a lifestyle change: reducing fat consumption, increasing aerobic exercise, something I can keep doing and feel good at, rather than a diet I suck at sometimes, and gain weight back again when I go off.

Just what is working for me! :)

[Technotart]

Sounds like one I need to read - I think thats the biggest part of my issue - I eat just fine for the most part - occasional dives into the bit of junk food, and I ride or workout a lot, but I think I am doing exactly what you desscribe - building muscle instead of burning fat - I have lots of new muscle to show, but I am not thinner!!!

[newrider]

If you don't already have a heart rate monitor, it's a very useful tool/toy for keeping tabs on your heart rate during exercise.

And great therapy, too. When a lot of life is out of control :eek:, I can go out and control my HEART RATE for an hour or so. Tell me that's not powerful!!!! :D ;)

[BIKEAWAY]

:cool: My heart monitor is my best friend. I tried Gatoraide for a 2o mile trail ride yesterday and that really helped.
Never give up !!!!
Thanks for all advise and I am looking into everything

[RoadRaven]

Gatorade is big in the States, huh?
Isn't it just a juice or cordial? Or is it actuallyan 'official' sports/energy drink?

I have never used anything but water... and also that gel muck you can add to water (I don't suck it outta the satchet, I always choose the dilute option) but have never used carboshotz etc unless in a situation where I am pushing it - like when time-trial training.

Everyone I know locally that I have talked to about fluid intake uses heaps of water - not flavoured drinks.

[Technotart]

The danger in just water on long or particularly heavy rides is electrolyte loss through sweat, replacing lost fluid and electrolytes with just water means that you dilute what electrolytes (mainly salt) you have left even further, thereby resulting in hyponatremia - which can be deadly.

Sodium is concentrated in your bloodstream, potassium is concentrated in your cells, there is some of each in both places though. When you sweat, salt goes with it (salt and water follow each other). If you are low on sodium in your blood vessels, then the water will soak into the cells - this is probably part of the phenomena - a little of it anyway - that results in swelling of your legs and other dependant areas.

so....the answer is to drink to thirst but don't OVER drink, and if you are riding for over an hour replace some of that water by using an electrolyte solution of some kind - IE gatorade or whatever it is you tolerate - in addition to a bit of water. Pedialyte (the store brand is cheaper and just as good) is a good one. It is used for kids when they can't eat due to vomiting and dehydration. It is a physiological electrolyte and fluid replacement formula designed to balance the salt, potassium and water levels in your body. It doesn't taste good, but then niether does Gatorade for the most part!

[skibum]

Gatorade is big in the States, huh?
Isn't it just a juice or cordial? Or is it actuallyan 'official' sports/energy drink?


Gatorade actually is a sports/energy drink. A little useless trivia... it gets its name because it was originally created for the Univ. of Florida Gators football team to help them when training/playing in the miserable Florida heat/humidity.

[runnergirl]

Being that the heat index today is over 105, I'm stuck inside till at least 7...

Especially in this heat, only taking in water is downright dangerous for any excercise over an hour. Last summer, I nearly landed myself in the hospital with hyponutrimia (cramping, heart palpitations, etc) from drinking "heaps of water" because I didn't like the taste of gatorade. Learned that lesson the hard way, now I'm a dilluted gatorade with pretzels girl, but I think I may order the Clif Shot electrolyte replacement mix, since it has waaay more sodium/potassium than gatorade, which is what's really important.

[Technotart]

When its hot and dry or windy, you sweat but it evaporates really fast so you think you arent sweating much because you are still dry. Even more important to replace both water and lytes!

There are some small packets you can mix in your water bottle that have absolutely NO taste to them - if you really can't stomach all the flavored stuff, these might be a good option. Even with all the ades and lytes, you still need water too.

You are lucky! Hyponatremia is dangerous for a lot of reasons. Humans just dont tolerate very low or high levels of any salt - and it doesn't take much to throw things WAY out of whack. It's pretty amazing that our bodies let us do the things we do to them!

[Dianyla]

For those that don't like the taste of most electrolyte drinks, you can make your own homemade drink using Morton's Lite Salt. You can find this at almost any grocery store, it's in a light blue canister, and contains both sodium chloride and potassium chloride.

A basic recipe:
1 teaspoon of "Morton's Lite Salt"
1/3 teaspoon of baking soda (sodium bicarbonate)
10 teaspoons of table sugar (sucrose)
1 Quart of water

I believe you must have a certain amount of sugar in order to facilitate absorption of the salts, but not too much. If you decide to flavor this with something already sweet like juice you may need to decrease the amount of sugar you are adding. Google on "morton's lite salt" and "electrolyte" to find more recipes.

[RoadRaven]

OK... thanks skibum. I go to bed a little wiser today - I love trivia and I am sure knowing that Gatorade was developed for the Uni of Florida Gators will stand me in good stead to surprise someone here one day :rolleyes:

I honestly thought it was a cordial drink (like raro or refresh... if you have those half a world from here)

[emily_in_nc]

I honestly thought it was a cordial drink (like raro or refresh... if you have those half a world from here)

Raro or Refresh? Nope, never heard of them here on the other side of the pond. To me, a "cordial" is a liquer (not sure how to spell that!) like Amaretto or B&B (i.e., very high-sugar alcoholic beverage). Definitely not something to drink from one's water bottle on a ride! :p

~Emily

[RoadRaven]

LOL
So funny

Cordial here is def not anything remotely alchoholic... its a synthetic juice --- usually in concentrate form as a syrup or powder

So it comes in orange, raspberry, lime, pineapple etc etc and you just add water and drink - :rolleyes: a nice combo of sugar, flavouring and water, but def no alchohol

Isn't language amazing? We both speak English but it doesn't mean we're gonna understand each other :D

[wabisabi]

Someone once called England and the U.S. "two countries divided by a common language." :p