performance + weight loss...

[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.

[shootingstar]

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.

Am only picking up on your post because Crankin I think you and I are similar in body frame and how we eat. I am aiming for lower-glycemic diet and have been for past 18 months.

Except I've never had any sports drink or gel in my life. (cycling for nearly past 17 yrs. now) If I remember, for self-loaded touring rides, I'll have a Cliff-like bar, fresh fruit, etc. because of the additional strength/stamina required to cycle with weightload for several hrs.

Since cycling nearly daily for past few months, for breakfast: just less than 1 c. of oatmeal with abit of milk, some fruit and tea with milk.
Then cycle for approx. 36 kms. No eating, rarely any water needed. There are just a few hills on this ride. By now nearly 2 hrs. Stop to shop at market/have a coffee & biscotti (or similar). Then cycle home or drop by somewhere for another errand that's another 6-8 kms. depending where I go.

Total of minimum of 42-44 kms. of cycling each day. As soon as I get home, I often drink more tea with milk, fruit or bad me, slice of bread.

Throughout the day I may snack several times, raisins, fresh fruit, a slice of cheese or bread (bad me, again).

Then supper around 5:00-7:30pm. Now usually eating earlier which is probably balancing out my metabolism.

Yes, snack some more. Same sort of snacks.
Do some stretching exercises about 1-2 hrs. before bed. I'm not really sweating here. Hmm. Yea, at least to prevent backaches, etc.

On this regime since April, with occasional longer rides on weekends, I've lost 3-4 lbs. which I might regain in winter. I am eating 10-15% more in past few months than I was working full-time where I often didn't eat lunch. On the latter I was eating less and cycling only 25% of the time, during winter months, but regained weight.

[Crankin]

Our snacks during the day are very similar. But, i have to have more for breakfast than you. But, except for maybe one day a week, my breakfasts are very high in protein and low in fat, a little good carbs. I have waffles once a week .
When I am doing a long or hard ride, nothing else appeals to me except Luna Bars! I can't eat regular food, and I struggle to eat if there is a planned lunch stop. Once in awhile I take a piece of whole wheat bread and soy nut butter (I'm allergic to pb). I only use Accelerade on rides above 40 miles and I alternate it with water. Especially when it's hot. I've tried using just the Nuun (only 5 calories, not sweet and just electrolyte replacement) and it doesn't work for me when I am working that hard... I need the protein/carb mixture. For example, yesterday, I did a 42 mile ride. There was a very difficult climb at mile 18 for about 3/4 a mile (18-20% in places), followed by a longer, shallower climb for half a mile, maybe more. I felt perfect before that. I had an egg white omelette with goat cheese, and blueberries for breakfast. Right before the ride, I ate half a Luna Bar. I ate the other half right before the difficult climb, which was a good thing, since I didn't know it was coming. But, between mile 25-32 I was dragging. If I hadn't had the Accelerade to drink, I would have faded fast. At mile 32 I ate another half of a bar. I was able to keep up with a faster group who joined us at mile 32 until the last mile and a half; a few little rollers did me in. But, I did manage to get to the end with the first group, although I was last in the group. I have noticed I am getting a little stronger and my average is almost right back where it was before I got sick 2 years ago. Not sure if it's what I am eating or adding in the running and yoga. All I know is that I could eat 24 hours a day when I am exercising this much.

[Miranda]

First of all... WOW ...you guys are awesome w/replies here. Was away from the pc, one place of which was to local bookstore (no luck on my titles), and picked up the current issue of Bici mag.

HA! Of all things after posting this thread this AM... on the cover it says "more energy, eat your way faster". I bite and buy. The article is the title above in this post. Sheesh, here's the first few lines....

"How to shed those last, stubborn five pounds--without hindering performance"...

"If you're like many cyclists, you eat healthy--yet still can't shed those pesky pounds that keep you from your goal weight. The final five are typically the toughest because you've already adopted lean-eating habits. And because your workouts demand adequate fuel, slashing calories can sabotage your performance."

Uuumm, HEEELLLO Bici mag... did you read my mind through cyberspace, or what? lol

The article is only one page unfortunately, but gives some of the same tips we are discussing here.

Hmm... Cover story on Bici mag sounds like a common cycling epidemic, doesn't it?

One tip is to get lean in the winter. Like when we are not putting in the miles outside and need our performance calories. I just hit my goal weight and then got an injury. During that no-workout time I packed these stupid pounds on right as the season was starting. Bleah!

Those additional food brands etc. are really helpful. And the book title. Every maker of sports nutrient stuff claims to be the best. But it sure helps to have 1st hand feedback on it.

Oh... on stuff making me sick /puke... I honestly think it's the sugar itself.

Orange juice does, any sweet fruit, etc. I've been told w/other fm members having a hx of diabetes that I had a 50/50 chance. Been tested before. Nothing to make the doc think I'm positive.

But, too much spike of high G.I. foods makes me feel like puking, sweaty /faint. Bad. It's the rapid spike in blood sugar I guess. Or if I go without eating too long... I'm just as sick. I try to keep food with me all the time. Eating small things all day long works good when not exercising.

The South Beach Diet was an absolutly eye opening and life changing book for me (the G.I. concept). Figuring out the extra carbs is a whole diff mindset to perform cycling. PLUS... if I wanted to just lose the weight alone (South Beach way), I'd scale back my carbs... but +the bike needs = the current post.

[shootingstar]

You jog also, Crankin so you do need abit more for breakfast.

If we had more kitchen space, we would have a waffle iron.

I only have egg whites or an egg for breakfast when we are vacationing somewhere out of town. When at home, I tend to make an egg dish for supper, maybe several times per month.

I've never counted calories for meals. In a way, I don't want to/need to. I'm already slim. I would become obsessive which is not helpful to me.

It's interesting to read the different topic threads over past few years, about the sports drinks (or similar), sports gels but it still doesn't interest me. But then I'm a person who never liked pop drinks either. It's either water or natural fruit juice. I just find it best to eat closest to real food as best for my body for cycling while keeping my weight at a reasonably stable level. I will have clocked in 2,200 kms. these last 2 months....no gels, sports drinks during any of these rides. During this time period, the longest ride in 1 day was 81 kms., where around 45 kms., I had a small 6" simple pizza and coffee from an Italian bakery. Then at approx. mile 70, I had a granola bar and water. At the end immediately after the ride, it was gelato. Not exactly healthy.....oh well.

But it is an ongoing effort (for the rest of our lives), to balance our weight, diet, etc. If only some folks knew how much effort it takes to be approx. same healthy weight for past few years/decades. Sheesh. #R$E%$^%^%^^^ At least we all love cycling, that helps alot!!

[Miranda]

I only have egg whites or an egg for breakfast...

It's interesting to read the different topic threads over past few years, about the sports drinks (or similar), sports gels but it still doesn't interest me..

I have never been one to use sports supps until now. I like Lara bars cuz they literally have 5 or less ingredients. Mainly nut based. My staple since the South Beach Way. I *love* eggs! My latest pre-ride b-fast have been: 1 scrambled egg w/raisin toast (for a bit more sugar). Or whole wheat bread w/egg. But, I found I needed something sweet too. Fresh fruit was my other combo for sweet... normally purple grapes.

[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.