Weight Loss vs. Training Intensity
#26
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There is a zone where you will burn calories without killing your muscle glycogen. Your body can then use more fat for fuel, and you don't have to eat as much. I lost 12 lbs in 5.5 weeks this way. 90 minutes of training each day, and I was carrying a 1200-1500 kcal/day deficit. I can't do that when I'm training hard -- too hungry, and can't perform day after day on a diet.
Lose weight first, then work on the fast.
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#27
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The more I ride, the faster I lose weight. Volume seems to work better for me than higher intensity. If I ride too hard, I seem to use up my glycogen stores instead of burning fat. LSD (Long steady distance) seems to work best for me (4-6 hours in the saddle at a time, at least twice a week... even better if I can do that 3 times a week which I can do when I'm not doing the higher intensity or racing).
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#28
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I don't think I'll be able to lose any more weight till the spring. I might be able to control my diet really well over break and lose a few pounds.
I'm a lot stronger right now than I was in the spring, even in season and I actually have a sprint now. I was 140-144 in the spring, and I was better at climbing then.
I'm not sure if the additional 5 lbs I'm carrying now is muscle that's making me stronger. I'm a little worried that losing weight is going to hurt my performance. I'll probably see what happens over winter and stop trying to lose weight if I see it starting to hurt me.
I'm a lot stronger right now than I was in the spring, even in season and I actually have a sprint now. I was 140-144 in the spring, and I was better at climbing then.
I'm not sure if the additional 5 lbs I'm carrying now is muscle that's making me stronger. I'm a little worried that losing weight is going to hurt my performance. I'll probably see what happens over winter and stop trying to lose weight if I see it starting to hurt me.
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The paleo diet is recommended by Friel so you might look into that. Lots of stuff about eating based on glycemic index. Might help you shed some weight. I tried, but I am already skinny and I lost enough weight where I was constantly catching colds, so i went back to my eat a lot diet.
#30
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Don't eat anything with ingredients you don't recognize, don't eat too much, don't eat late at night. You'll get hungry for the first week or so, but soon it'll just kind of fade into the dull day to day pang of weight loss, and before you know it you'll be in racing trim.
The first week is always the roughest for me, but I'm back under 86-87kg for the first time in a long time, and leaner than ever. The caloric restriction is easy, it's making sure that I'm only eating veggies, whole grains, fruits and a bit of lean meat that takes focus. I just remind myself that lighter = faster, more aero, and lets face it, chics dig ab veins.
The first week is always the roughest for me, but I'm back under 86-87kg for the first time in a long time, and leaner than ever. The caloric restriction is easy, it's making sure that I'm only eating veggies, whole grains, fruits and a bit of lean meat that takes focus. I just remind myself that lighter = faster, more aero, and lets face it, chics dig ab veins.
#31
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Don't eat anything with ingredients you don't recognize, don't eat too much, don't eat late at night. You'll get hungry for the first week or so, but soon it'll just kind of fade into the dull day to day pang of weight loss, and before you know it you'll be in racing trim.
The first week is always the roughest for me, but I'm back under 86-87kg for the first time in a long time, and leaner than ever. The caloric restriction is easy, it's making sure that I'm only eating veggies, whole grains, fruits and a bit of lean meat that takes focus. I just remind myself that lighter = faster, more aero, and lets face it, chics dig ab veins.
The first week is always the roughest for me, but I'm back under 86-87kg for the first time in a long time, and leaner than ever. The caloric restriction is easy, it's making sure that I'm only eating veggies, whole grains, fruits and a bit of lean meat that takes focus. I just remind myself that lighter = faster, more aero, and lets face it, chics dig ab veins.
#32
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This is true. There are a couple de-freakin'-licious Indian places in Chapel Hill, de-freakin-liciousness aside though I can't imagine that a lot of the puri and paneer is good for weight loss Were I presented with that day to day it'd be harder.
#33
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Rice, veggies, and pulses aren't all that fatty. We don't cook the other stuff as often. Though my Dad makes AWESOME chicken and lamb, and that has a bunch of butter and oil in it.
I'm sure I can lose 5lbs over the 4 weeks of break. And if I don't, then I'll consider this to be my new weight till next years base building. I've only gained about 6-10 lbs and I'm much stronger now in every way. If losing weight means getting weaker, then I'd rather not.
I can see my abs and all at this weight too
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Seriously...there's a few good posters over there, but there's so much other noise in there that is misleading or often flat out wrong. You'll get just as good or better info in here.
does not compute
#36
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Hmmm, after reading the earlier posts of this thread, I am rethinking what weight I'd like to get down to. I am currently 5'6" and have been consistently at 136 pounds. I was hoping to get down to 130 but I thinking now that might be too much weight loss.
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If i were to eat:
a small pre ride meal
gels/ energy bars on rides
eat in the three/four hours post-ride
starve myself the rest of the time (I don't mean literally, just a drastic reduction in caloric intake)
would i be able to increase performance AND lose weight?
I keep hearing you can't do both but I find that hard to believe. It seems with careful planning and execution it can be done. Everything has to do with timing.
post ride carbs will fill up most of your glycogen stores for next day, pre ride meal will top them off, on-ride snacks will keep you going, then the cycle begins again.
find the flaws.
a small pre ride meal
gels/ energy bars on rides
eat in the three/four hours post-ride
starve myself the rest of the time (I don't mean literally, just a drastic reduction in caloric intake)
would i be able to increase performance AND lose weight?
I keep hearing you can't do both but I find that hard to believe. It seems with careful planning and execution it can be done. Everything has to do with timing.
post ride carbs will fill up most of your glycogen stores for next day, pre ride meal will top them off, on-ride snacks will keep you going, then the cycle begins again.
find the flaws.
#38
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I just eat as much as I can. More food means more fuel, so I can go faster for longer. However much I eat, I seem to burn it all.
#39
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I think that adding strength in general is hard to do while losing weight, but that's my experience. I do see some weight loss(minimal) when I up my intensity, but I'm also not quantifying exactly the gains I'm making.
Almost "everything does have to do with timing," provided you have the experience and background to understand metabolic needs all throughout the day, how your body reacts to macronutrient blends, how to optimiize not inhibit the body's growth hormone release, etc, etc