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Off season diet for the big guys, what worked for you?(11 posts)

Off season diet for the big guys, what worked for you?Canidraftyou
Aug 17, 2002 11:28 AM
For those who dont know me. Im a large framed guy, at 5'10" and 185-190 lbs. at around 9 % body fat during the pass two race seasons. Any of ya'll do a diet for weight loss during the Off season so when the coming training season comes around you can focus on building and not weight control. If I got down to 175 lbs. I would be so weak, but if its done correct during the off season, I might be able to build on it and bring in more protien than I am at this point. Any large framed guys out there who have dieted during the off season with great results. And may I ask what you did.

Thanks in advance,

It's really rather simpleKerry
Aug 17, 2002 3:24 PM
Any diet which supplies fewer calories than you burn will cause you to lose weight. If the total calories get too small, then you have to worry about balance issues (protein, vitamins, minerals) but if you continue to work out, that should not be a problem. The "standard" trick is to go to bed a little hungry every night. This means early and light dinners. Your body will have to shift more toward fat metabolism since blood and stored sugar will be lower. Also, it's a lot easier to tolerate hunger while you are asleep!
re: Off season diet for the big guys, what worked for you?merckx56
Aug 17, 2002 6:16 PM
1-no beer! sorry, i know this is sacrilege to some, but it's empty calories at night to me!
2-you will ride less, so you must eat less! i usually try to eat better in the winter, but have one day a week when i allow myself to eat poorly!
3-ride! suck it up, put on the wooly shit and go outside! it sucks, but it beats the trainer!
4-no calories after 8 pm. kerry is right, allow your body to burn fat at night. no drinks with calories after 5 pm. no coke, no iced tea, beer... hard liquor, straight only!
5-cross train. go to the gym. rollerblade. do plyometrics. run stairs! just stay active.
fwiw, i'm 6'1" and weigh around 180-182 in season and try to gain as little weight as possible in the winter!
sometimes, getting light is a detriment. i got down to 170 a few years ago and lost some muscle mass and rode like shit! put some weight back on and lifted a bit and the form came back. your body will only allow you to lose so much before it turns on you!
what about the timing in weight lose?Canidraftyou
Aug 18, 2002 3:03 AM
My reason for losing additional weight during the off season was so when im overloading my legs during the build period i can eat more, for enough to recover and have energy. At 190 lbs. Im working my ass off just to keep it there. Early summer I got down to 182 lbs. at the end of my base period and was weak. I want to see that weight again and even a few more less, but Im wanting to feel strong. Like a body builder in the gym who is wanting to loose fat and get cut, but not loose any mass. I want to get smaller and faster, but I have not been able to keep energy or power. My thinking on this is, feel bad, weak and even SLOW during the off season, but start building on the legs during the base period. Am I off on this.

When feeling strong I can sprint with the best of them. I have sprinted with a few cat 2's and a cat 1 on training rides, but when the hills come along, I get dropped. I have way too much mass and wieght. My body fat is not way out in left field, could be better at 9%. I have until the end of Sept. to get this thought out. Thanks for your input.

what about the timing in weight lose?merckx56
Aug 18, 2002 5:17 AM
at 9% body fat, you probably aren't going to get much lighter! maybe down to 182 again, but that's about it. power is the reason you are getting dropped on the hills.
the smaller guys have better power/weight ratios. work on your power this winter by lifting and doing some plyometrics. your weight will probably stay the same but your output will go up. effectively, it's the same as losing weight. i can climb with the little guys on all but the highest climbs for two reasons: willingness to suffer and power.
Bring up power to weight ratio is the point.Canidraftyou
Aug 18, 2002 8:53 AM
Power to weight ratio is where im going with this. Already at 190 lbs. on the hoof. I want to keep my knee's. I know how to get stronger, but I find getting stronger and reducing weight is so tough but yet the key for me getting better.

Thanks Merckx56

Take the following with a grain of salt.hairywinston
Aug 18, 2002 4:24 PM
I am very new to the sport; however, I am an accomplished athlete. I have droped about 14-14 pinds in the last several months. Step one, take your multi-vitamins if you're gonna screw with your diet. Step two, do atleast one week per month where you severly limit the amount of sugar that you eat. Step three, every other week, eat fruit and tuna for lucnh (you will not believe how much a difference you will see when you do this.) Step four, don't eat within two hours of bed time (that food will settle right around your belly.) Step five, don't get bored. Use the off season to cross train, try swimming. I sue to swim in HS and although it will kick your butt, it will lean you out and make you strong. Step six, listen to what Mercks56 said. You need to be strong, not just light. A Lotus Esprit turbo doesn't have a very large engine, however, its power to weight ratio makes it one hell of a car. If you're more the size of a Ferrari 360 Modena, then you're gonna need lots of power. I am 223lbs now, and I am 5'11". I use to squat 385 lbs in HS, and could leg-press almost a 1,000 on a machine. Most of the people that have never ridden with me assume that I would probably hae a cadence somewhere around 60-70, based on the size of my thighs. I rarely drop under a hundred and I have only had a road bike since June. When the sprint comes at the end of our group rides, I have the power to light up the eyes of the guys that wiegh 20-35% less than I do. The point to this lengthy ongoing of words is this; (remember Yoda?) use the force(power). Step six, at the end of the day; this sport is still very, very mental. Work on that with the riders that ride like you want to ride. You also have to have fun. A mundane routine leads to frustration and burnout. Happy Trails
what about the hills??bisiklet
Aug 19, 2002 8:14 AM
how are you doing on the long steep hills? on the flat its ok to be heavy and you can sprint like hell if you have the muscle mass.. but.. can a heavy rider hang with a lighter riders on the hills even he has the super legs?? I doubt it. Well since american races are mostly crits and flat time trials heavy guys are ok. however on the hills.. you really want to be light. after half a mile on a 10 grade you will realize that.. it is 2 inches per pound.. otherwise you gotta race in crits or flat time trials..
what to eat is important.. all these people are right.. but add this on your schedule..
Wake up.. drink a coffee with NO sugar. THEN Ride half an hour (somedays are intense some days are moderate) every morning half an hour..
In the morning you will have very limited sugar in your blood so all you will burn is what?? FAT of course. However, dont ride more than half an hour because you will start burining protein. You will thank me after two weeks., we have hills.Canidraftyou
Aug 19, 2002 3:13 PM
I live in Central Arkanas and everything north is in the Ozarks. Small mountains compared to Colorado. 80% of our races here have climbing involved.

Questoin, 2 inches per pound!!! that means at 5'10" by your standards I cant weigh more than 140 lbs. not even possible for me, im working my ass off being at 190 lbs. The half hour rides in the morning, thats extra right! I would still do my reg. work outs correct? I riding 12 to 15 hours a week. One more problem, I warm up 1/2 hr. on every ride. I have never done a high intense day in a 1/2 hr. Sounds like a good way to pull a muslce, and in the morning...thats almost a sure thing.

Thanks for your in put.

sorry it was 2 pounds per inch.. and answers for youbisiklet
Aug 21, 2002 6:17 AM
it was 2 pounds (or alittle less) per inch.. Sorry about the confusion. I am sure you have climbs and i am sure you are climbing them. We have some climbs here too.. And it is very entertaining that when i climb on the saddle and passing by all the cat 3 and 2s when they are standing and breathing so heavily.. Because they have alot of muscles. They have more power than i do.. thats for sure. and i am sure they are using more power when they are climbing than i am.. but still i am not even standing and they are off back.
Yes, you do your workouts everyday but if you go very intense in the morning i would not recommend another sprint or intense hill workout the same day.
DON'T forget the coffee with NO sugar to give you fake energy. HOWEVER, caffein would make you dehydrate very easy so drink your WATER (NO DRINKS WITH SUGAR) while you are riding in the morning. Depending on your thirst drink 2-3 times in that half an hour even you don't feel like drinking it. I know you are not gonna feel like drinking that when you are hungry in the morning :)) .. And after every ride, eat (or drink) carbs and a little protein within half an hour and yes, even after your morning ride and limit your warmup time in this ride with 5 minutes to get the most of your workout. Because you dont want to ride more than 30 minutes before you eat in the morning.
I know alot of riders believe warming up 30+ minutes is good. I believe that, too BUT if you have a long ride/race limit your warm up with 10-15 minutes. Don't let warming up to rob your energy. longer the ride shorter the warm up and vice versa. find your lactate threshold if you don't know and reach there for 2 minutes in the warm up session because you dont want to reach the threshold in the ride/race in the first time. Let me know if you want me to tell you how you can find your lactate threshold.
Im going to look into the caffein ride.Canidraftyou
Aug 21, 2002 5:53 PM
Lactate Threshold is at 171 bpm. Ill look into the caffein ride in the mornings. Thanks you all.