performance + weight loss...

[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]

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

[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/

[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.

[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.

[limewave]

My doctor recommended Accelerade for a sports drink.

http://www.accelerade.com/

[Crankin]

This thread is interesting. I am also struggling with wanting to maintain or lose a couple of pounds at the same time my riding and running are making me ravenous!
I have eaten a lower carb, or at least low glycemic carb/higher protein diet for about 5 years. But, I seem to need to eat constantly, even on a short one hour ride (like before I start, even if I've had a meal within 2 hours). I just feel better. I drink just water for rides less than 20 miles, unless it's super hot out. Between 25-40 miles I use Nuun in my water. Above 40 miles, i alternate between Accelerade and water. I also eat Luna bars, half at a time, supplemented by Shot Blocks on really long or hard rides above 30-40 miles.
I am constantly battling my weight, to keep it where i want it. I can gain 3 lbs. just from looking at something with salt or bad carbs. That said, my body fat is low (16-19%) and I look thin. But, I still have parts of my body that are not firm. I know I don't do enough with weights, but I do core work twice a week and yoga once or twice, in addition to the riding and running. Once I finish my grad program, the first thing I will do is get a personal trainer, but since I am not working, I can't really justify the expense.
I know I eat a healthier diet than 90% of the people around, no junk food, and very little sugar, but I would bet I am eating 2,000-2,500 calories a day, and that's not on the days I do really long rides and just am ravenous.

[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.