performance + weight loss...

[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.

[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]

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.

[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.

[shootingstar]

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.

Database link that my physician-sister gave me a while ago:
http://www.glycemicindex.com/ I also bought one of their books. Very helpful to me. Hence, I eat less white rice and heavy pastas now. There are certain light pastas that I don't feel so lousy afterwards. I feel better on making these high starch, carb changes.

She lost 50 lbs. by going on a low-GI diet with less fat and sugar, less breads, less white rice.

Only certain natural fruits are high in GI. I do eat fresh fruit alot during summer and fall. I only drink natural fruit juices several times per month. And again, it coincides with a long bike ride or eating outside of home.

I guess I want in a bit of fibre plus other nutrients which is what natural fruit provides also. Works for me.

I couldn't eat much peanut butter or other nut spreads on a frequent basis, though I like peanut butter on toast. I would probably gain after awhile. So bread is quality and eaten naked unless it's a sandwich.

[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!