performance + weight loss...

[Miranda]

I am starting to feel like it's not possible to actually drop a few pounds while trying to increase your performance /distance on the bike.

Hoping someone can help me out here on this one...

I am increasing my miles gradually training for my first century. I feel like I have reached a point that my body is needing more 'something' to be able to perform. However, at the same time, I would like to loose a few pounds to be lighter on hills etc.

My weight has held steady, and even flexed up a few pounds now, since eating more to perform. I think part of my bonking episode a couple weeks ago was attributed to trying to eat less. Well, that was no fun--not repeating (so, back to eating etc.). But, I'd really like these pounds to come off too.

Bought some self-help reading on distance cycling that talks about carb-loading for performance. But, no info yet on the weight reduction part.

How I lost a lot of weight before was by following principles in the South Beach Diet. Which restricts carbs. That's fine for winter spin classes only... but distance outside, it's not working. Thus, more carbs for me... but maybe TOO many = my weight issue? What's the balance???

Btw: Just looking to lose 3-5#s. Current mileage: 41mi furthest ride, weekly avg. 120-ish mi. Event's in Sept. Plus, for work I teach Spinning at my gym. Weight train couple times a week.

[OakLeaf]

First of all, what's your body fat % (by a reliable method)? (You don't need to tell me , just think about it.) Do you really have those 3-5# to lose, while keeping enough fat stores to give you endurance and good hormone balance?

For me, it's definitely possible to lose weight while increasing distance. In fact, long easy distance is the most reliable way I know to lose weight. Try making one of your rides longer (75-80 miles) but at a relaxed pace. When I was young, I could increase speed and strength and lose weight at the same time, but I kind of doubt that's true now. (I purposely haven't tried to increase my cycling performance this time around; I know I've gotten stronger and faster since I've come back to cycling, but it's been very gradual.)

The most important thing for me is eating immediately after a long ride, when I'm not hungry at all and really have to force myself to eat. If I don't, I'll be ravenous for the next two days. Also, I need to replace calories during any ride (or run) longer than an hour. That never used to be true when I was younger, but it sure is now. Just 100-200 calories an hour, plus some protein if I'm going longer than three hours. That still gives me a marked calorie deficit if I was aiming for weight loss, but helps my performance enormously.

[canonsue]

I have always had a difficult time loosing weight at the same time as I increase distance. Years ago, when I trained for my one and only marathon, I gained a few pounds as my runs became longer.

I also want to train to ride a century, but for now, I need to get the weight off first, so I am focusing on that and doing shorter and more intense rides. (However, I am new to riding.) When I am down another 20lbs, then I plan on ramping up the miles.

However, this may be different for others.

-Sue

[limewave]

I am feeling the same way you are right now. I just had a baby and have an excess 20lbs. I feel like I can't train for events, speed or distance, while I'm trying to lose the weight.

However, a few years ago when I was more fit, my dr. put me on a whole foods diet to help me balance my sugar levels (diabetes runs rampant in my family). I was skeptical because the diet only allowed for one serving of grain a day (that's 1 slice of bread). How could I train for an XTerra Triathlon while eating only 1 serving of carbs !

I trusted my Dr. and she was right. I was able to lose weight while increasing my speed and dinstances. I took almost 3 minutes off my 10k times and saw a big improvement in my mountain biking abilties.

But I had to be very careful about timing my eating appropriately for my exercising. I have gone back to that diet now and am hoping I'll see the weight come off and my performance increase as it did before.

[Reesha]

There was also that neat biking article about how women shouldn't carb-load before long rides or hard rides. We don't use muscular glycogen reserves as well as men, and men don't use carbs ingested during the ride as well as women! The result? Fuel with gatorade/cytomax and gels etc while you ride for optimum performance and weight loss. Don't depend on carbo-loading!

That might also solve your weight loss problem. I'm having a similar problem.

Here's the article!

http://www.bikeradar.com/fitness/art...or-girls-16773

[Reesha]

Apparently bike radar is full of good articles on this:

http://www.bikeradar.com/fitness/art...and-mean-21252

[Reesha]

whoops double post

[Miranda]

Thx for those replies thus far. You guys are awesome.

Glad I'm not struggling alone here. Plus, that article is awesome!

The carb loading I read about in: "The Complete Book Of Long-Distance Cycling" by Edmund Burke. Another book I was considering picking up was mentioned in a July '09 article in Bicyling Mag "Drinking Problems" (article title) book: "Sports Nutrition For Endurance Athletes" by Monique Ryan, RD.

Before this, I had started loading back on the carbs also from advice of my BGF whose DH is marathon training right now. I asked, "what do you feed this man???" (carbs etc.). Well, he sure is a lean little performing machine... but a guy.

I can really see the logic in this article link posted. The BGF and I both since hitting 40yo have found the only way to be skinny is to ditch / limit the carbs (SB Diet way). And exercise consistently, of course.

Hmm... maybe I do not need all those carbs after all.

*huge sigh* I wish I could find a sports drink that does not want to make me puke. I've tried even the lower sugar Gatoraide and Poweraide. Recently on rec of a tri-GF, I tried "Heed" powder mix in one H2O bottle. Not super sweet as advertised... but I still just wanted to puke. Vanilla Gu made me wanna puke too.

I have an assortment of stuff to trial-n-error based upon recs from TE. One thing I did like was Clif Shot Block w/caffeine gummie bears square thing-y-s. THOSE didn't want to make me puke. Plus gave me enough pep on the 40mi ride. Just dunno if it's enough for over 40mi.

And "no"... I don't need to really really drop those pounds that bad (dunno my body fat %), BUT... I do remember how it felt when I was that much lighter last season on shorter rides. The best word I can find to describe it is: "nimble"... on climbs & sprints.

Thx for the things to consider.

[smilingcat]

First of all, what's your body fat % (by a reliable method)? (You don't need to tell me , just think about it.) Do you really have those 3-5# to lose, while keeping enough fat stores to give you endurance and good hormone balance?

For me, it's definitely possible to lose weight while increasing distance. In fact, long easy distance is the most reliable way I know to lose weight. Try making one of your rides longer (75-80 miles) but at a relaxed pace. When I was young, I could increase speed and strength and lose weight at the same time, but I kind of doubt that's true now. (I purposely haven't tried to increase my cycling performance this time around; I know I've gotten stronger and faster since I've come back to cycling, but it's been very gradual.)

The most important thing for me is eating immediately after a long ride, when I'm not hungry at all and really have to force myself to eat. If I don't, I'll be ravenous for the next two days. Also, I need to replace calories during any ride (or run) longer than an hour. That never used to be true when I was younger, but it sure is now. Just 100-200 calories an hour, plus some protein if I'm going longer than three hours. That still gives me a marked calorie deficit if I was aiming for weight loss, but helps my performance enormously.

Thank you for your suggestion. I really need to lose weight. I used to be size 4/6 and now I've blimped out. My mother said that "looking thin at your age (my age), its not becoming" She prefers that I have a Rubenesque figure"

I like the easy ride for three hours. Works for me. I've tried lots of other ways and it always back fired on me.

[solobiker]

This has been an interesting thread. I too have been wanting to lose some weight. I have been trying for a while without any real success. I have tried increasing my protien and lowering the bad carbs from my diet. I usually have some pretty severe stomach pains/cramps about 3-4 days into it. Not really sure why. It does not have anything to do with...umh... bathroom issues if you know what I mean. The pain/discomfort is more in the upper abdomen/lower chest cavity area. I have no idea what that is about.

About 6 years ago I was able to drop weight easily by decreasing the amount of sugar in my diet. However, I was also very acitive then as I was doing a lot of alpine/rock climbing which invovled long days of continous movement for 10 plus hours both days on the weekends. I do hope I can find something that will work because it will make mountain biking up the hills easier and I would feel better about myself.

[Trek420]

When I started cycling again I wore size 20 LL relaxed fit jeans with the elastic waist band. The elastic waist band was because really I fit in a 22. Not that there's anything wrong with that.

I'm 5'nuthin.

To make a long story short after several seasons training for ALC, a return to bike commuting, getting back in the dojo right now I think I wear 14's but they are falling off.

The debate is whether to buy a bunch of 12's or sit tight knowing that probably those could fit better soon.

I weigh about the same as I did at 20/22. My body Seems to get more compact, the weight stays about the same.

I could stand to drop 35-40 lbs. I will achieve that goal. I'd love to drop the weight if only because it would take the weight off my poor decrepit deteriorating knees. But I rarely look at the scale, instead I concentrate on how my clothes fit and how I feel and perform on the bike or in a workout.

My greatest loss of inches was on a great training routine written by Spazzdog that included interval and wind sprint training with longer workouts either in the dojo or on a long ride. Weight training would really help. As for food I try to eat food that's made from food day to day.

On a long ride or organized event I eat anything they put in front of me

[Crankin]

Yes, I think the reward thing is the key. I try to not reward myself during my regular weekly riding. On a cycling vacation, that goes out the door.
I try to choose a happy medium. For example, last night, we went out to a local Italian restaurant. We ate at the bar, so we could watch the Tour on the TV. The woman sitting next to me (who I know from the gym) ate a plain salad with pine nuts for dinner, with bread and one glass of wine. It was a regular side salad size. Her husband had a normal pasta dish. I had a piece of grilled haddock, that was accompanied by fettucini with spinach and mushrooms. I ate all of the fish and half the pasta, and all of the spinach/mushrooms. I had one glass of red wine and one piece of bread (white...). If I had to eat a side salad for dinner when I go out I would feel deprived! I love eating and cooking. On the other hand, my DH had lasagna for dinner and woke up saying it caused him to not sleep well.
I do eat salads and sandwiches for dinner at home at least twice a week. And eating eggs/egg whites for breakfast has done a lot in helping me maintain my weight.

[Miranda]

Thx for those additional responses.

Oakleaf... that's a nice link with the GI. Pretty handy tool.

Well, interesting turn of events since last checking on my thread here...

Short of long of it, I need to take DS to a nutritionist that the peds doc RN is setting up for us. While there, I plan on getting any recs, or sports specific ref of someone good while I'm at it for myself.

I'm pretty sure we will be having some major household wide food changes from what will come of the nutritionist visit. In terms of me staying on track, I think it will help to not even have certain foods in the house.

If I learn of some earth shattering info on what I posted, I'll try to remember to come back and add it to the thread.

[OakLeaf]

Oakleaf... that's a nice link with the GI. Pretty handy tool.

... that was Shootingstar who posted that link.

Good luck with the nutritionist!