Losing weight while maintaining energy for cycling

+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!

From a quoted article:

Quote:

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

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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

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

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

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

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...

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.

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 :)