My goal is to get my weight down currently 211 5'8" however I am struggling pretty bad. I have been riding since the last week in June mostly road riding, trail riding occasionally ( my current bike is holding me back from trail riding) safe to say 60-70 miles a week is what I get in. When I am not riding and my foot is not killing me (plantar faciitis) I jog. Just can't shake the LB's Anyway I will get my diet figured out but need help on training over the winter as I would like to race XC next year. What should I be doing when snow flies? and how much/often etc?
getting weight down and racing @ 40
noobie39
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All good input. What's frustrating as hell for me is the fact that I don't sit still. First off I am an electrician so I am always on my feet, up and down ladders, lifting, bending, etc. Secondly I train bird dogs which requires a lot of walking, I have the calves to prove it. I ride off road one a bike that outweighs me by a hundred which is a workout and have been riding my mountain bike all over this ridge I live on. I have been blessed with the worst metabolism I swear. I am guilty of eating too much and occasionally not the right stuff, but I don't drink soda, and haven't been to a fast food joint but 6x all year.
Comfort zone comes to mind....noobie39 said:
You need to get flat out winded, when you exercise, well at least some of the time...
So alot of the work and walking stuff, really won't help much, your already accustomed to that amount of calorie burn, and of course intake.
You don't have to get hungry, but it helps.
You need to eat smart.
So lets say you were 180 lbs instead of 211, for the same activities you could only eat about 180/211= 85% of what you eat now. unless you increase your output by the same 15%.
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Poor food choices are not exclusive to fast food , pay more attention to your diet at home . Eat more veggies , less fatty foods , refined sugar , simple carbs .noobie39 said:
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I've found that it's better to eat the right things more often to get your metabolism going. 5 smaller meals a day, mostly clean proteins and greens, grains and fruit. Eat carbs before a workout, but make sure they're clean carbs. Rice, potatoes, oatmeal, sprouted grain bread etc.
The biggest single evil thing is processed foods. Avoid refined flour and sugar. If it comes in a box then it's probably bad for you.
There are a thousand diet books out there. They all work short term, but the only thing that really works over time is to eat healthy food all the time
The biggest single evil thing is processed foods. Avoid refined flour and sugar. If it comes in a box then it's probably bad for you.
There are a thousand diet books out there. They all work short term, but the only thing that really works over time is to eat healthy food all the time
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FWIW, I find that I don't really lose any weight from exercise until I start doing those long efforts of 4-5 hrs on the weekends. If you want to lose weight going for a really long walk is probably the best thing you can do to get started. It can be tough to go slow enough when you're struggling with your weight to really put in the time on a bike.
After all, it's total calories burned that matter, not how fast you burn them.
I find tracking my training by time rather than miles helps with this. Don't worry about how far you go, but about how much time you spend on the bike.
- Booker C. Bense
After all, it's total calories burned that matter, not how fast you burn them.
I find tracking my training by time rather than miles helps with this. Don't worry about how far you go, but about how much time you spend on the bike.
- Booker C. Bense
Bang on mate :thumbsup:Reeper said:
I have done 500km weeks on the bike and put on weight because i ate all the wrong stuff.
The second you clean up the diet and reduce the volume of food, you will drop weight like a madman. No need for 6 meals a day. 3 meals is just fine. Those who eat 6 times probably get hungry 6 times because they eat 6 times so they recommend 6 times.
How much smarter are we now compared to previous generations yet we have become mystified at how they managed to stay thin. The answer is pretty simple. Clean food and not much of it. They didn't exercise the crap out of themselves.
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Good work! If you take your time your diet will evolve to support your activity and athletic endeavor.AZ.MTNS said:
I can remember three or four "revolutions" in my caloric/nutrient intake over the past few years that have led to me losing around 90lbs.
I could tell you what I eat, but then that would be a "diet". "Diet"s don't work, but when you reach a plateau, if you desire to continue to improve, the resources are out there to help you make the next step.
I think the top of the nutritional lifestyles is "Paleo" based (slight modifications to meet individual needs). If you evolve to eat about 90% Paleo and you aren't below 10% body fat you are doing something wrong.
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Here is the deal. I am 49 and decided 208 was way too much for my 5' 9" frame. I started jogging but it killed my shins so I got back into biking. I am at 188 now (3 months) and I did it by logging eveything I ate. My focus is on calories! Reduce your intake to about 1600 calories a day and you will lose weight. Combine the diet with riding and you will see and feel a change. I am continuing this until I hit 180 and then who knows maybe 175. Just count your calories and enjoy riding your bike. One thing to remember is if you plan on a long or difficult ride take in more calories or you will bonk early and not enjoy your ride. If you want IM me and I can explain my menu to you. Good luck
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Eat real food. The less processed, the better. You need nutrients, which are lost as things get processed. There are many books out there that discuss this. Simply look at the "diets" of pro's and celebs that lose weight. They hire chefs to cook real food for them. Mere mortals cannot do that, but we CAN cook for ourselves. Crock pots and pressure cookers have made my life a million times easier. I rarely ever even microwave things; I just plan better and learned to be more efficient. Now when I eat junk or eat out a lot, I can tell a difference in my body. How it responds to stress of work and cycling.
Some books off the top of my head:
The Schwarzbein Principle
The Insulin-Resistance diet
The Maker's Diet
One that is great at explaining good vs bad fats: Know your Fats.
Then there is the P????? diet book that is in the mags and discussed on the forums.
Some books off the top of my head:
The Schwarzbein Principle
The Insulin-Resistance diet
The Maker's Diet
One that is great at explaining good vs bad fats: Know your Fats.
Then there is the P????? diet book that is in the mags and discussed on the forums.
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Like you I had the same goal last year. I was 226 lbs going into my Birthday in December and decided I needed a goal in mind and want to return to biking because of the low impact. I can't run because it hurts and I found the tread mill at my weight hurt really bad. I starting mountain biking for the first 3 months and was able to shed a few pounds but I hit a wall after the 1st 12lbs. In March I got a road bike and in April I had to add weight training as well. Once I added the weight training along with the cycling it started coming off. I am now 179 and last weekend I did my first XC Race and finished 3rd in a time trail in my class. The race I got a flat tire on the 1st lap, but I am going to do the whole series of races. Here is a little video I put together about a month ago on my progress. I eat alot better now and shoot for 1800 to 2300 cal and I am still loosing about 1 lbs a week. The weight training I do is P90X and I do it 3 days a week and bike 5 days a week. Here is my story
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that is something that I have been telling other mountain bikers for years and only a few believe me. You can structure the road work out for loosing weight and increase endurance a lot easier than riding off road. There are many obstacles like the trails and you can focus on your body and your goal.Tinshield said:
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Eat below 2000 calories/day and ride for 1 hr a day. I did this for 11 months and got a ripped six-pack...even at the ripe old age of 46.
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I built myself a "road bike". It's actually a rigid MTB with V-brakes and semi-slick tires, but it keeps me in a very similar riding position to my MTB, which I felt was inportant for me. Oh, and it weighs 14lbs.
On the plantar faciitis thing, I've got it pretty bad in my left heel as well. I too "suffer" from large calf syndrome. I find that lots of calf stretching makes a huge difference in the level of pain suffered from the plantar faciitis. I stretch both calves for at least 10 minutes after every ride, and I rarely if ever jog anymore, as that seems to aggravate it in a big way.
I started riding consistantly back in late 1997 (I was 31 at the time, and 222lbs). By the summer of 1999 I was down to 172lbs (5' 10"). Diet and the gym helped tons. I did some XC MTB racing in 98, and a bunch in 99. Then work got in the way, and I got back up to 220. In 2006 I started riding a lot again, commuting to work 4-5 times per week, and doing a little racing. Now I'm back down to 182-183lbs, and enjoying my riding a lot more.
On the plantar faciitis thing, I've got it pretty bad in my left heel as well. I too "suffer" from large calf syndrome. I find that lots of calf stretching makes a huge difference in the level of pain suffered from the plantar faciitis. I stretch both calves for at least 10 minutes after every ride, and I rarely if ever jog anymore, as that seems to aggravate it in a big way.
I started riding consistantly back in late 1997 (I was 31 at the time, and 222lbs). By the summer of 1999 I was down to 172lbs (5' 10"). Diet and the gym helped tons. I did some XC MTB racing in 98, and a bunch in 99. Then work got in the way, and I got back up to 220. In 2006 I started riding a lot again, commuting to work 4-5 times per week, and doing a little racing. Now I'm back down to 182-183lbs, and enjoying my riding a lot more.
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