Filmbella--good luck in your ride. I met with a sports nutritionist when I was training for a marathon. I was frustrated that I was gaining a few lbs. rather than losing weight--it just didn't seem right. She cautioned me to not try to lose weight while training for the marathon as long as the weight gain wasn't more than just a few lbs. Losing weight may compromise speed,endurance, and energy levels. When training for long distances/time, your body requires more nutrition to repair the damage that occurs. She advised that I focus on eating healthfully and recommended fresh foods rather than energy bars. After the marathon, within about 2 weeks the few lbs. I had gained came right off.
In the end though, I think each person has to do what feels right for them.
"It is a mistake to regard age as a downhill grade toward dissolution. The reverse is true. As one grows older, one climbs with surprising strides." George Sand ______ Janice Eastern Standard Time https://www.fitbit.com/user/2H3PX3
As usual, great advice from folks who know what they're talking about. I would reiterate the following: your calories burned are over-blown. A 4 to 7 thousand calorie expended range is for professionals doing over 5 hours on the bike at incredible intensity. Don't believe you're there. Secondly, you have to watch what and how much you're taking in. Lastly, your schedule is a bit thin on cycling days. I would up my saddle time to at least 4 days. The best to you on your ride.
"Excellence is but for the few."
Pounds lost: 30.0
Fitness Minutes: (439) Posts: 3,641 6/12/12 2:05 P
You should gauge your fitness on more than just weight. A few years ago I was hitting the gym regularly and my waist size went down 2" which on me is usually 20 lbs. The scale only dropped 3 lbs. The mystery was solved when they did my body composition analysis and I discovered I built 18 lbs of muscle that year. My strength training was far more effective than I ever expected. It is really tough to loose weight while seriously training. On one had you need a calorie deficit to loose weight but on the other hand you need plenty of energy to get through your training sessions. I saw a special on Lance Armstrong preparing for the Tour de France and he weighed his pasta adjusting the amount depending on the amount of training. I don't think most of us are going to take it to that level. What has worked for me is to loose the bulk of my weight early in the season with lots of base miles then later in the season when I start intervals, sprinting, and hill work I eat healthy and concentrate on eating highly nutritious and healthy food rather than portions.
I would also recommend getting a skin fold pinch test and tape measure the areas as well. I have a pinch test done on three areas: chest, abs, and thigh. I have these tape measured as well. In the last 4 -6 months I have not lost much weight but I have lost 2-3 lbs but what is happening is a shift from fat to muscle. I am losing some inches as well hence the tape measuring at the same time. I have gone from 23.29% of body fat in Jan 2012 to 19.90% body fat in May 2012. Fat 52 lbs lean 171 lbs to fat 44 lbs and lean 176 lbs.
So with both of these measurements being done you can get a better idea on what is going on. Have the same person do your measuring all the time. You can do it either weekly, bi-weekly, monthly whatever your schedule allows.
I would like to get to 170 lbs but I am going to have to discipline myself better on the calorie intake a whole lot better than I am and start getting towards healthier snacks again. I know what I want to do and need to do but it is hard at this time of year because my schedule of working out is so sporadic. I put my family first before my work outs; thus, going to their sporting events, school events, scouting events, and honey do lists, I get in what I can get in. Things should be settling down now so I should be able to get back to a routine again.
The math isn't working. Your HR monitor is probably off and so is Sparks. What is your age, height, and weight? Find your BMR!
I've see a lot of cyclists gain huge amounts of weight training for longer rides. Don't eat energy bars, sugar, or processed foods. Eat whole foods, apples and natural peanut-butter, fruit etc. Watch you intake of carbs, you may need less. You might be taking in calories you are missing. Go back to basics. Eat foods the are low glycemic under 50. You can eat watermelon, drink more water. Crank up the protein in natural form like eggs, eggs whites, meat, fish etc. Keep dairy down, Greek yogurt is ok.
Your body might be trying to store instead of burn. You could be carbo sensitive and your body will store like crazy. It's trying to protect you, so eat more in the 40-50% carbs 30-35% protein and 30% good fat.
We are all different. Learn to eat for you. I have a program I wrote for BMR, activity index, macro nutrients, and calories required. It always work, you have to enter accurately and understand your body.
A few things to note. First, when I do intense training, the weight tends to come off later. For example, I trained for a Century a few years ago with the 100 mile ride in md-may, I lost very little but suddenly dropped five pounds around the end of June. Second, do you have a heart rate monitor? You cannot go by what Sparks says in terms of calories burned for bicycling. When I ride 100 miles outside, my heart monitor tells me I burn aroound 1900 calories - sparks usually says about twice that ! a monitor is really helpful in balancing calories in and calories out.
I am new here, but I joined specifically to ask advice on how to eat during a training season. I am currently training with a riding group for the Seattle to Portland Bicycle Classic (204 miles in 2 days) coming up in mid-July. We've been training since January and as of last Saturday I have conquered 83 miles in one day. This is my first year doing long distance cycling and I'm enjoying it but I'm having issues continuing to lose weight while I'm training. This is my current work out regime: Monday - Body Pump & CX Worx Tuesday - RPM Wednesday - Body Combat & Yoga Thursday - Body Pump & CX Worx Friday - off Saturday - Training day (btw 50 to 100 miles/day progressing as the event gets closer) Sunday - off
I probably burn 4000 - 7000 calories just on my training day. Until this week, I was eating my normal 1800 calorie diet during the week and allowing myself whatever I needed (carbs, sugar, protein bars, etc.) on my training day to keep my energy up. However, I have been unable to lose weight for the last month. This week I am trying to up my calories (as suggested by Sparkpeople) to 2100 calories throughout the week and on training day - basically eating more calories solidly throughout the week rather than clustering them on training day. I am aware that muscle weighs more than fat and most likely I am gaining muscle with all this training but I can't believe that I'd be unable to lose even 1 or 2 lbs in a month. What do you guys think? Anyone else have this problem? I appreciate any advice!!
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