Weight Management for Cyclists - Ask a Cycling Coach 192

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[@DavidvdGulik]

I was at 65kg for about 10 years. Then in the 18 months after my 25th birthday, I gained 9 kilos. To my knowledge I hadn't chanced anything about my lifestyle, but my father had warned me the same happened to him around that age. Before, we could both anything were liked and not gain or lose a pound. I needed to get in top of it before it got out of hand, so I started looking critically at my intake. I was eating pretty healthy and varied foods, but it turned out, I just ate too much volume, so I made a change; I didn't want to change anything about my eating habits except the volume, so I stopped taking second helpings at dinner, and I cut out all snacks. That's it. My diet now consist of 3 meals a day and a piece of fruit. I only drink water or tea. I lost the 9kg in 2 months without any real mental strain and very low percieved effort

[@lutfisksoppa2122]

Over 1.1k caloric deficit per day, yeah dude healthy weight loss

[@dhldt1021]

Great advice, I'm trying to do the same. Skipping the snacks are difficult to change though, buy persistence pays off.

[@RainerWilton]

Smaller segments by topic = good!

[@Cptdave75]

I really enjoy the smaller segments. Just what I needed for this week.

[@compassionsix]

I was expecting what I usually hear on nutritional forums, bad information, what I got was spot on great info. New to your videos. I’m hooked. 👍🏼

[@USMCcharmer]

A high training volume isn't a pass to eat garbage food... Ugh. That shatters my whole plan.

[@flxgreen6346]

😂

[@austinbenesh1193]

I'm working on losing about 40 lbs because I am overweight. Climbing is miserable for me. I've tried multiple things, but now I think I am going to do a 85% whole food, plant-based diet and see if that gets me consistent results. I have tried intermittent fasting, but that is very difficult when you are cycling daily. It works for many people, however. Another concern is not eating enough in the morning and then binging when you get too hungry in the afternoon.

[@geolocate]

Some genuine laughter!

[@swites]

So crazy how much you have to eat when you're active and training if eating pretty clean. I thought I ate quite a big volume of food as its pretty low Cal dense, high in fibre but I never put on weight(last 30yrs bmi 21). When I tracked Cals input/ output was shocked I only ate 2900Cals(thought it'd be 3500Cals easy) and that day had burned ~3000 total including bmr. Mystery solved. At least my body seems to know whats going on, even if I don't have much of a clue!

[@Elverfaderen]

Really good episode. Like Team Sky, refuel enough on hard days (go in zero) and lose weight on the less demanding days and count your deficit on a weekly basis. That way you can control the speed of your weight loss and still minimize the loss of FTP. Do not think you can gain FTP on a Diet. It´s almost impossible. The ambition should be to retain as good as possible

[@Anony3141592]

@ ~10:19 "even the smell is gross" the most direct path to the cycleway near me (a whole 500m from my front door) takes me right past a KFC, a stuffed roast potato place, and a 'specialty' fish & chip store, all on a single corner. [And then a pizza and hamburger place]. It's awful. They get no custom from me. [Corner store in the other direction - fish and chips, maybe once a year] [I'm not a 'serious' cyclist - I'm trying to shed a few more kilos (BMI 21.4, at 64.4kg, ~14% bodyfat according to my scales), gain endurance for bike-packing and all the hills here, as a male 'novice' in my mid 50s - mostly I seem to be on the right path from your (and other), very useful, discussions - ty]

[@richardmiddleton7770]

You have to factor in the satiating affects of fats and protein. If buttering your toast or having the other half of the avocado stops you having a second bowl of cereal or opening that tube of Pringles then it's worth it!

[@allenday2132]

I'm not disagreeing with learning about what goes in our mouths. I was very surprised when I logged all of my eating for two weeks, but a pat of butter only has 100 calories. The conversation here had it up to 250 by they end of the example.

[@BenBrawn]

Why not include the question that you are answering in the video?

[@Ultegra10SPD]

LoseIT app for over a yr now. Agree on the scale too. Ride outdoors! Never seems to come off til it gets warm and i get outside. -U10

[@mokasusa]

Hey nate...nice hair😜 Great video guys

[@TrainerRoad]

Great name Nathan!

[@lanceoa]

U have a Popeyes vice too?!? Subbed!

[@isaacyoung1868]

Anyone have thoughts on the whole 30? I did it and my weight, mood, and general perception became much better.. i still stay off of dairy and try to avoid almost all grains.. i guess the next step for me is to think macros via food diary.... But this practice SUCKS... 😖 Even if i don't want to cut calories, just making that percentage happen can be very disruptive to my own preferred healthy food choices which are generally still whole 30 compliant

[@1timdog1066]

I’m over 50 and I still can drop body fat easy. Body build over 30 years. Most aren’t discipline when it comes to nutrition and don’t know there body.

[@rodolfogiogervasio2169]

Any advice on calories on a rest day during a hard training block e.g how much to eat if day before was long and hard

[@nrtolv]

Stay on calorie balance but be sure to get your macros to get a proper recovery for your muscles.

[@hogdog567]

I'm a sprinter and I struggle with long climbs, often getting dropped on my club run. I'm working on my cardio and have lost weight but have been warned by a former pro that I could lose my sprinting ability if I focus too much on climbing. I'm not sure what to do for the best, any tips?

[@emilrosenberg7522]

Being a good sprinter is worth nothing if you can't stay with the race until the end.

[@aaronsiah4524]

Any advice for 100lbs cyclist trying to cycle as much as possible and at the same time gain some weight?

[@TrainerRoad]

Aaron Siah eat all the food! Lift weights! Sleep a ton!

[@jordywilliams]

Carbs and protein is all i eat. Like is mentioned, theres no need for overt fats. If every meal is mostly carbs, your glycogen stores will be nice and topped up and the protein will help with recovery. The African runners do it and probably never struggle to maintain their low bf, unlike some western athletes who think they need 150g protein a day carbs are also more satiating because of the volume of the food, so maintaining a deficit is far easier, my approach is 500cals deficit on training days, 5 days a week and maintain, or small surplus, on rest days, thats around 1kg a month As for nutrition, smash in the veg, limit the junk and eat a steak regularly and you’ll be good

[@chrismatney1397]

Always make space for half dozen donuts

[@thelmaviaduct]

Dr Jason Fung Intermittent Fasting, that is all.

[@Ultegra10SPD]

Give up Coke/Pepsi for a year. Then go back and try one. You will wonder how you liked it and then you will know why they have to put addictive elements into the recipe. -U10

[@kevinmcneillkevinm6578]

Hi

[@richardmid120]

To lose fat (stop saying lose weight!) you can get by on a high carb diet IF the fat is very low and only moderate amounts of protein. High carb spikes insulin to remove glucose from the blood and put it into the cells, if there is also fat present, that fat gets stored. The problem with spiking insulin and blood sugar is that it will eventually drop down low and you will feel like crap and crave carbs all over again! It is much better to get fat adapted and ween yourself off carbs and do fasted rides in the morning on only black coffee. Reducing the frequency of eating helps too, some people go down to only one meal a day, no snacks, just water. Eat carbs when you have earned them or upto 3hrs before a race or hard training session. Fat is essential, as is protein, carbohydrates are not! Fat is needed for hormone health, growth hormone production and testosterone! Get your carbs from vegetables, nuts and seeds and only occasionally eat fruit in the form of berries, blueberries and raspberries are best. Thanks for reading.

[@mtnbikehead]

Eating shit after a hard workout is a missed opportunity. Eat real good quality food.

[@Michael-cj9uo]

Need to lose weight. Cycle more.