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

[Veronica]

I've been following the advice of my trainer/nutritionist since March. I eat around 1500 calories a day with a goal of getting at least 100 grams of protein. I've lost eleven pounds since March and 5% body fat. I'm faster on the bike and my running times have improved. I'm 42 and I weigh less than I did at 21. I eat Hammer Gels, Power Bar Gel Blasts and drink Gu2O on the bike. But I only eat if I'm going to be out for more than 90 minutes. And that is something that has changed with my change in diet. I use to be able to go 2 hours w/o eating on the bike, just using Gatorade.

I also work out with her 3 times a week. Monday is legs, Wed. is upper body, Thurs. is plyometrics. She keeps the weights relatively low and I do 15 - 20 reps.

Everybody is different, but I'm REALLY happy with the results I'm getting from the changes I've made.

Veronica

[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.

[Miranda]

I've been following the advice of my trainer/nutritionist since March. I eat around 1500 calories a day with a goal of getting at least 100 grams of protein. I've lost eleven pounds since March and 5% body fat. I'm faster on the bike and my running times have improved. I'm 42 and I weigh less than I did at 21. I eat Hammer Gels, Power Bar Gel Blasts and drink Gu2O on the bike. But I only eat if I'm going to be out for more than 90 minutes. And that is something that has changed with my change in diet. I use to be able to go 2 hours w/o eating on the bike, just using Gatorade.

I also work out with her 3 times a week. Monday is legs, Wed. is upper body, Thurs. is plyometrics. She keeps the weights relatively low and I do 15 - 20 reps.

Everybody is different, but I'm REALLY happy with the results I'm getting from the changes I've made.

Veronica

Hey V... I was typing my prior post as yours went up... that is awesome! Those are a couple more things to try in my sample platter. I used to never eat on rides. But, they were short. I think on my bonking day, it spooked me out into feeling like I need to be eating regardless. Sorta like "insurance" is the best way I can describe it. Maybe I don't need it so much. I've started keeping a food journal now. I've considered looking into an RD but not sure if we have any good sports ones near Mayberry here. Sounds like it's well worth it if you find a good one!

[Veronica]

I think it's a good idea to figure out where your limit is - how long can you go before eating is necessary. Like I said, I use to be able to do two hours - no problem. But lately, I've noticed I start dragging around 90 minutes if I haven't eaten.

Last year I was doing a 200K a month and for those rides I would start eating thirty minutes into it because I was going to be on the bike for ten hours.

But everybody is different. You have to experiment and see what works for you. Hammer Gels are a good choice because the carbs are a little more complex. Gel Blasts are just simple sugars. But they go down easy.


Veronica

[Becky]

*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.

Any idea what it is that doesn't sit well? Too much flavoring? Sugar?

I've had good luck with Vitalyte (formerly called Gookinaid). It's lower in sugar than some which is a good thing for me. It's the only drink I've tried that I didn't need to dilute to tolerate. The fruit punch and lemonade flavors are mild, and the citrus is very very gentle on the stomach (they recommend it when suffering from stomach illness). I can't drink the orange without some stomach upset, but it's more strongly flavored, which I think is the cause of my trouble.

[Danette]

What a great thread.

thing I did like was Clif Shot Block w/caffeine gummie bears square thing-y-s. THOSE didn't want to make me puke.

I pretty much only use Cliff products....they work well for me and I like that they are part organic and all natural. I really like the Luna Sport Drinks they put out... maybe they would go down easy since you had success with the Cliff Blocks. My favorite is the Pink Grapefruit Electrolyte Splash. http://www.lunabar.com/products/sport/

[GLC1968]

*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.

You might want to check out the book The Paleo Diet for Athletes. It's chock full of great information about fueling for endurance on lower carbs by being smart about when you consume those carbs (and what types are best).

I also have a hard time eating a lot of the typical fuel foods and drinks when I ride. So far, I too, like the shot blocks. I was successfully using only those and cliff bars (I'd only eat 1/3rd of a bar at a time) as my sole fuel for century rides. When it was super hot, I'd supplement my water with PowerBar's Endurance mix in a sun tea flavor. Not too sweet and it doesn't make me feel like I want to puke. All the rest of them and 90% of the gels are just pure ICK for me.

All that said, I've done nothing but gain weight in the 4 years I've been riding, so what do I know.