RoadBikeReview.com's Forum Archives - Fitness and Nutrition


Archive Home >> Fitness and Nutrition


South Beach Diet & Cycling(5 posts)

South Beach Diet & Cyclingbimini
Jan 12, 2004 9:12 AM
I just finished the first of two absolutely no carb weeks that starts the South Beach Diet. I lost 5 pounds and have 10 more to go.

It is off season so I am lossing the weight before I need to start the hard training again towards the end of Feb.

I did cycle 3 times during the first week. A half hour on the trainer and then a couple of 1 1/2 hour rides this weekend outside. I could feel the loss of energy. I was okay for the first 1/2 hour but then started slowing down. After an hour I was drained and was in mosey gear.

One more week and I can start adding a few carbs back such as fruits and small amounts of whole grain cereal, bread or pasta.

Questions

Has anyone cycled during the weight loss phase of the South Beach diet and can you pass along any suggessions.

Once the weight is lost I believe you go on a maintenance regime that allows even more carbs, just stay away from mega carbs and those that spike the glycimic level. Any hints for the maintenance phase.

Dropping 15 pounds would put me at 6' 165 pounds and should make me more competative in the hills next year, I just don't want to loose muscle and energy once I'm down to weight.
re: South Beach Diet & CyclingColnagoFE
Jan 12, 2004 9:24 AM
As you found out the trendy high pro diets are not good for cycling or endurance activities though many seem to be able to lose weight on them. While losing weight you are gonna lose some muscle. How much depends on how fast you lose weight. Assuming it isn't just water weight loss (why you see a dramatic loss at the beginning of most high pro diets) you are probably on the high end of desired weight loss. Shoot for 1-3 pounds loss a week to minimize muscle catabolism. I'm guessing your loss will soon slow down to about that level though unless you are starving yourself. High pro diets work through calorie reduction--not by some magic of protein and evilness of carbs. Carbs are good for you though some carbs are better than others.
FE said it all (nm)Kerry Irons
Jan 12, 2004 6:15 PM
Good for you!haystack
Jan 20, 2004 3:58 PM
Congratulations on finding a diet strategy that will help you on your path to a better you.

I disagree with the other posters who say that modified carb diets are "fads" and are not for cyclists. Unless you're being paid to ride, it's for most people.

I ran my fastest 5k just after finishing my 2-week induction period for the Atkins plan. I was totally worried what my body would do and it performed beautifully.

I continued through the stages of the plan while training for triathlons and road running races during summer '03 and a full season of cyclo-cross this fall. I did not feel any loss of previous energy levels due to my diet. That's bunk. The body adapts to use fat faster and more readily when properly trained. That's what your doing now.

I've yet to reach my goals, but this has been the key I needed to get me there without always feeling hungry. My personal advice is to eat in a periodic way. If you are sedentary, stay as low carb as possible. If you train or lift weights, stave off muscle catabolism by eating after your workout. Raising your insulin after a workout will accomplish this. The guideline post training is to consume half your weight in carb grams, i.e. 165 lbs.=82.5g carbs, divided into two doses. I use Champion Nutrition Met 2 immediately after my lifting sessions and again one hour later. Each serving has 40g carbs. This is what they recommend and works great. I've lost 16 lbs. fat and built 10 lbs. of muscle using this plan. More muscle remains to be built.

I'm now looking forward to Winter and Spring MTB races.

FYI - I'm 6'1", 180 lbs., 13.9% bodyfat, 34 in. waist. I'm 38 years young and getting younger(32) according to http://www.RealAge.com.
re: South Beach Diet & CyclingRobbDC
Feb 2, 2004 1:52 PM
Regarding your diet, I would have to say that the only way for a competitive cyclist to lose weight is to ride more and eat less. It's an old saying but it sticks. You NEED your carbs to produce energy while in your training phase. You said that you are feeling tired and the loss of energy while training and that means you are not training at your maximum potential. What will happen when the season starts? You will have not built up any power or strength as a result of a poor unbalanced diet.

You can still focus on going on a low carb diet. Structure your food intake accordingly. If you know you have a heavy workout coming in two days, carb up. If you have a rest day tommorrow..carb down. got it? good!!

there is no majic potion to lose weight. I'm 6'1 and 167 looking to lose an additional 5 or so pounds. If I went low carb I would be hurting..big time!!