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Training and Weight - Help!(7 posts)

Training and Weight - Help!FloorTiger
Jun 6, 2001 3:02 PM
I am riding 40-50 miles on the road twice a week and 3 times in the trainer (45 minutes each). I don't have time for much more. I watch what I eat, my cardio feels great, I feel strong, can do a 40 mile ride at just under a 20 mph average, but there is still something missing. I need to knock off about 10 lbs or so (I am 6'-4" and 205lbs). Any suggestions or ideas to help me get over this little hurdle would be appreciated.
re: Training and Weight - Help!L. Ron Cubbard
Jun 6, 2001 3:11 PM
Keep riding and continue to monitor your diet. Time and effort will take the pounds away. More calories expended than consumed equals weight loss.

Good Luck!
re: Training and Weight - Help!Jon Billheimer
Jun 6, 2001 3:42 PM
Don't know what your average intensity is, but here's a thought. On one of your 45 min. indoor sessions warmup for 15 min., then go hard for 15 min., right up to lactate threshold heartrate, then cool down for 15 min. One one outdoor ride go hard, not at time trial pace, but a good hard tempo nevertheless. The added intensity will burn more calories as well as ramp up your fitness.

Additionally, as already suggested, monitor your eating habits. Stay with lower glycemic, higher fibre carbs such as whole wheat bread, fruits and veggies. Get really tough on fat intake, especially saturated fats. But above all, don't try any crash diets or weird regimes. The weight will come off over time if you maintain a moderate net energy deficit.
Here's a trickKerry Irons
Jun 6, 2001 7:18 PM
Try to go to bed a little bit hungry. That way, your body will be working on fat stores overnight instead of using what is in the stomach, blood and muscles. Plus, it is easier to be hungry while sleeping than while awake! Since you are getting 7-8 hours of exercise a week, that should be putting enough demand on your system to lose weight - you just need to be a little bit hungrier. Also recognize that weight loss can come in steps, and you could just be at a plateau right now.
re: Training and Weight - Help!kyvdh
Jun 6, 2001 7:25 PM
Perhaps a word of encouragement. I started at 205 back in December and am now at 187. I've worked my tail off and rode my first Century since college two weeks ago (I'm 42 and 5'-10"). I only wish I could get the kind of speeds your getting. My best speed on 37 miles (some hills, some flats, little wind) was 17mph. So hang in their, if you can get a few more of those pounds off and help the aero and hill climbs, you'll be doing really great I'd say.
Eat more often...Flothru
Jun 7, 2001 7:16 AM
this will encourage your body to burn fat more efficiently. Try to eat meals half the size of what you are currently eating and try to eat somthing every 2hrs. Your body will soon realize that it will have nurishment when it needs it, thus causing the body to not try and store fat. Also a note stay away from sugars...Very tough for the body to burn them off. unless in the midst of high arobic activity.

Good luck and Good riding,
Jim C
Learn to be hungry once and awhileDINOSAUR
Jun 7, 2001 10:39 AM
You don't need to follow a special diet to lose weight. You just need to burn off more carbs than you intake. Cut back on your portions and eliminate as much sweets and high fat foods as you can. A couple of times a week eat like a rabbit and eat salads for lunch and dinner. It's even o.k. to miss a meal once and awhile if you are not hungry.
The long rides are the ones that make your burn fat, you need to get a couple of them in a week. You don't need to diet, just change your eating habits. And of course don't forget that it is important to drink a lot of water....