How to Drop Weight and Increase Power

[@mtnbikehead]

I am 53 yoa and worked out regularly. I slowly got fatter and more unhealthy. Just before my birthday, I decided to fix my health. Low carb/keto ish, fasted workouts and time restricted eating. It took 5 months to drop from 223.5-160 lbs. All my bloodwork has vastly improved. VO2 Max is way way better, 1 hr FTP is slightly better, but based on weight, watts/kg is 40% better. Heart rate variability and recovery is fantastic. My bench press is greater too. You don’t need to go full keto, but removing sugar, most bread, increase your quality meats, eggs, and veggies; eat real food. This is an excellent vlog, bang on👍👍 I love recovery rides with my kids. This winter will be a trainer road FTP building plan on indoor trainer. Growth Hormone increases when fasting, so fasted workouts with or without intensity followed by proper nutrition and rest will do wonders. You can’t out train a bad diet, but you can ruin your potential gains with a bad diet. Listen to these gentlemen and sometimes ladies on trainer road.

[@SuperOCHomes]

If I ever meet Nate, I'll only recognize him if he is standing to the right of me. The outro I barely recognized him face on. Hahaha

[@MichaelBoogerd]

SuperOCHomes so true!

[@nicklaughton3163]

Agreed, the right side of his face = dark side of the moon

[@sfrunnergirl]

Y’all ought to have a conversation with the type 1 diabetic athletes from Team Novo Nordisk. They could give you some insight on insulin sensitivity. I am a cyclist and a type 1 diabetic and all physical activity, even mild, increases insulin sensitivity. I have to increase my pump sensitivity factor by three times while I am riding.

[@vince5474]

This podcasts doesn’t had much tips or science in it. More just than a blabla. Your other podcasts are better!

[@81caasi]

Oh gosh, I watch bike races on flow for all my training, including v02 4-5mins intervals, ha.

[@Phil-dx8rw]

I would be happy to drop a little weight for next season and increase my FTP by 5-10%. Gains/improvements are getting more difficult to to achieve

[@garybird8646]

I wonder if some riders cannot metabolise fat easily because of their genetics.

[@ProfessorSteez]

I think it’s more of a nurture vs nature thing. Obviously there is genetic predispositions (think the 3 different body types), but the nurture aspect from early on plays a big impact in your metabolism too I would think?

[@marcfarrelly5944]

"Now that I'm 36." I know that pain. I used to eat 4 fold as much up until my early 20s and then one year, it just stopped. It was a cruching blow.

[@jonathanhalterman7634]

I wish I could say it gets better

[@sportme6734]

I am like Nate before his 20th. I am almost 16 and Started Strenghtraining and a few weeks before I have had about 53kg on my sace on average now it's over 54 actually all the time.

[@davidhughson6464]

My cardiologist says I have " electronic anxiety ". TMI It can be fatal. If you try and fix yourself with all the electronic information available.

[@neilgavingavino2441]

listening to your podcast with smooth chill lofi beats as a background makes it perfect while working.

[@jrfgaming1827]

Now I know why my heart rate monitor that I returned didn't work, it would be a steady 230

[@investireocaminho33]

Great

[@denisefuentes7905]

Oh no! The home made recycled sex toy parts microphone syndrome. It’s going virallllllll.

[@3lfaromeo]

Aware of dreamer bulk, whereof the dreamer dreams of being thick solid tight, only to quickly turn up hindenburg.

[@Maverick5588]

Great video

[@rgpeters]

I love the constant (sometimes new) info I get from these videos that helps me getting a faster cyclist

[@leecopeland2931]

7 pound of muscle in how long.

[@futerko108]

how long to wait before eating to reap these benefits?

[@leadsafe2k]

Anyone have link to the “nutrient timing” article/video being referenced ?

[@stephenlewthwaite4084]

Very helpful thank you.

[@blue0eyes0knight]

i wonder if you could answer a question for me please, would my 6ft 3 85kg (low BF) frame be a negative factor for flatter type mtb xc races? i understand my weight is not optimal for xc racing in general because most races have too many hills, but presuming i had high level fitness/ftp and the skills could i potentially perform at national level in the UK at flatter courses such as Sherwood pines? i also understand that the best scenario would likely be a flattish course that had short punchy climbs, non sharp corners and generally conducive with fairly uninterrupted momentum. I love mtb xc but i want to know i can potentially get to a decent level before i commit to the amount of training required to do so. I don't want to give up my hard earned muscle for a number of reasons and i'm not looking to be a national champ, i just want to know if i could do well regionally in the UK and potentially mix it nationally with my current physique, many thanks.

[@TrainerRoad]

Hey there! Answering this similarly for all your posts asking this question. In short: not at all! Lots of athletes who are better on power-courses are slighter in build, it'll all come down to some genetic factors that we really cant speak to individually, and of course, the work you do in training! No one will be able to say: 'yes you'll be good at X but not at Y' until you've gone all-in on the training, so our advice to you is: train to be the kind of athlete you want to be! Numerous high-level elite athletes train to compensate for genetic shortcomings, it just takes a lot of dedication to work on those weaknesses. You'll never get the answer for sure of whether you'll be successful or not at a higher level of XC until you put the time in and, we cant stress this enough, *enjoy the process of training, riding, and improving. If you're not sure about training more contingent upon your results, its hard to say if you'll ever meet those expectations if your only motivation to train more is a performance goal. To really get to that level and stay motivated in the training, your goal has to be loving the process of suffering to get faster, and the results will follow! Hope this helps! Best of luck to you! :)

[@kpsig]

You will be fine. On the other hand, long hill climb and cyclocross… that is a different story.

[@teriemer]

One of THE BEST sentences ever in biking and weightloss and power focus: "You can't build muscle on calorie deficit". So simple said - so hard to get and follow. But SO TRUE. Think about it, if you're focusing on this!

[@user-ur5vw1gi4v]

But somehow it's wrong. You can't build muscles on a PROTEIN deficit. Not calories. So factually wrong. You can be in a good protein regimen while being in a calorie deficit which means you build muscle and lose weight.

[@blanken1]

hey TR guys! great content as always. My wife and I have recently started a podcast dedicated to mental skills and mindset coaching to go along with our mindset coaching business. I have a question about the set up you are using, camera, audio recording stuff etc. Thanks guys! Keep up the great work!

[@ivancajka732]

increase the volume on your videos and reduce the bass

[@TobiMcTobeface]

"please"

[@3lfaromeo]

If you are an actual body builder with lean muscle mass near your genetic ceiling, you may not be able to build muscle in a calorie deficit. These tiny road bikers put on more muscle mass by pumping up their tires than riding their bikes. Muscle shaming goes a bit too far with endurance athletes, and vice-versa.

[@paolocastellano2771]

Guys, I saw a link to your podcasts on GCN+ and this is phenomenal information! I am going to watch all of you podcasts/videos. I am coaching my 10 year old son who just won a state championship race and am trying to get myself to the level of fitness for the fast local group ride. Thanks for all the good content!