Training program and losing weight??

[Titan29er]

Hi there fellow Hubbers.

 

It is a new year and I'm looking for some good advice on getting back in the saddle, to get fit and of course to loose some weight.

 

Can anybody out there issue me with some advice? Maybe training programs or diets?

 

It will be appreciated.

 

2014 Regards

 

Jacques

[NotSoBigBen]

In the words of the oracle Gnarly 'eat less crap more' ...... there's no big secret

[T-Bob]

I'm actually interested in adopting a more 'scienfitic' approach to training etc after years running on pies, beers, pasta and determination.

 

Not exactly sure where to start and the idea of doing 3hrs of 'level 2' riding at 60% effort does seem mind numbing. Usually it's flat out until I can't go on, turn around and limp home as a 'warm down'.

 

If you find anything decent pls post. Keen to lose 10kgs and better a 3:30 Argus.

[GT-fan]

Interesting section in Prof Tim Noakes new book The Real Meal Revolution about Simon Gear who lost 15kgs and bettered his Two Oceans time from 6:57 to 3:59 this year by following the "Noakes diet" or low carb high fat (lchf) diet. See the thread about it on this forum.

[Butterbean]

I have found having a heart rate monitor and computer capable of counting calories...

 

I then count calories of everything I eat during the day (and you'll be shocked at how much you can consume without noticing), you can find almost all values by googling the product and calories.

 

Then, I check that against my recommended daily intake, and then when riding, I burn extra calories as well. Then, it's a matter of making sure you don't eat more that you burn. You'll have to lose weight.

 

I've found this makes me think twice before eating crap. Are the calories really worth it? Naaaaah...

 

Also, high protein is a good option, there's a massive thread here with crazy good info... Almost any professional sportsman you speak to is on that diet...

 

But I've found that burning more calories than you beat works best for me...

 

Ie, if I do my 80km ride on a Saturday, I'll burn between 2500-3000 cal. Compare that to my recommended daily intake of 2400 calories, it's like I've skipped a day of eating!

 

Also remember that when your heart is in a higher zone, the calories are burnt faster, but has a lower percentage of fat calories. Lower heart rate, higher percentage.

 

Good luck tho... I have lost about 8kgs this year since in started riding, and have a lot to lose still... So haven't got it perfect but getting there...

 

Nothing better than feeling good about yourself...

 

And there's no better motivation to lose weight than facing a pair of lycra cycle shorts!

[Sniffie]

Interesting section in Prof Tim Noakes new book The Real Meal Revolution about Simon Gear who lost 15kgs and bettered his Two Oceans time from 6:57 to 3:59 this year by following the "Noakes diet" or low carb high fat (lchf) diet. See the thread about it on this forum.

https://community.bikehub.co.za/topic/125843-lchf-low-carb-high-fat-diet-ver-2/

Best fred on the hub! Changed my life completely, it just makes so much sense. I started with reduced carbs on 4 Jan 2013 and full LCHF from about middle Feb 2013. Never felt better! Lost decent amount of weight, energy levels are up, no more heartburn, sleep better etc etc.

[T-Bob]

Good thread! I was looking at the Noakes book in Olympic cycles might have to go that route. If I think about it every meal I eat is carb based and given a choice my last meal would be either fresh bread, butter and killer cheese, Pasta or sushi.

 

That is going to be a hard habit to break.

[Titan29er]

Thanks for all the replies and assistance.

 

Keen on losing some weight and getting back on the mtb.

[Meentb]

I've bought myself a bike box to take my bike with me to Brazzaville. There I'll definitely do some weight loss training.

 

So my motivation to get in the saddle would be the box I bought

[Jewbacca]

Dunno... Science and obsession come hand in hand.

 

I think the best thing to do is to look at balance. Booze and fried food out. Sugar and processed meat out.

 

White bread and processed wheat out.... Fresh veggies, fruit, nuts and something wholesome but not processed is good enough.

 

Also, regards training... You will race like you train. So train like you race. Get over the idea that your heartrate determines how hard you think youre working... listen to your body and respond.

 

I have no bike computer, no strava, no heart rate monitor and no specific diet plan. If you can discipline yourself and be sensible with your food intake as well as cross train, strength train and endurance train in a balanced way you will shed weight and feel fantastic.

 

Booze, Processed food, sugary rubbish and discipline equals great results without the obsession.

 

Everyone is different I suppose but good luck.

 

Also the ability to make time. The 'I really want to ........ but have no time' is the biggest killer for your motivation and confidence.

 

Make time. Everyone leads a busy life. Those with the ability to achieve are the ones with the ability to optimise.

[T-Bob]

Anyone have an good resources for HRM based training schedules? I was thinking of either getting fit on of the fit track ones or get them to customise me a schedule but haven't heard anything either way about them.

 

I'm actually going to go the whole hog with it and have made peace with being passed by nuns, pensioners, small children while in zone 2 for the 'slower to go faster' part. It's going to be so difficult not to do the std routine of going full bore up, down and round everything then lie on the floor in the fetal position until it stops hurting.

[emortal]

Can't give a testimonial as I haven't tried any of this out, but I remembered this thread when I found this link...

Joe Friel’s Quick Guide to Training With Heart Rate, Power and Pace

http://www.trainingbible.com/bkp-all/documents/UsingHeartRate-Power-Pace.pdf

[V12man]

Anyone have an good resources for HRM based training schedules? I was thinking of either getting fit on of the fit track ones or get them to customise me a schedule but haven't heard anything either way about them.

 

I'm actually going to go the whole hog with it and have made peace with being passed by nuns, pensioners, small children while in zone 2 for the 'slower to go faster' part. It's going to be so difficult not to do the std routine of going full bore up, down and round everything then lie on the floor in the fetal position until it stops hurting.

 

The Polar web site has everything you are looking for and more on HRM based training, and plenty sample programs - if you can't find them there, come back to me.

[Waynehans]

I did this a year ago.... Stopped drinking for a month, no coke, sweets and crap. started riding everyday... Still had my 3 meals a day, didnt cut out any foods, ate exactly like I used to but the portions were alot smaller and no snacks in between... I lost 8kg in the 1st month. 1 year later I am 20kg down, drinking beer, lots of it, and eating anything I want, but the weight is staying off. I also avg around 300km a week

[Izak]

Hi there fellow Hubbers.

 

It is a new year and I'm looking for some good advice on getting back in the saddle, to get fit and of course to loose some weight.

 

Can anybody out there issue me with some advice? Maybe training programs or diets?

 

It will be appreciated.

 

2014 Regards

 

Jacques

 

Hi Jacques

 

The saying that a six pack is made in the kitchen and not in the gym is very true. You cannot outtrain a bad diet so start there.

If you like sweet things cut them out or minimise at least. Look at what type of carbs you are taking in and at what time of the day. Be careful with carbs I replaced potatoes etc with sweet potatoe in that specific case and cut out bread to once every month or even less.

No fizzy drinks, if you want a beer go for light like Windhoek light or at least Castle light and don't drink 12 at once.

NO take aways like KFC or McDs or anything that has been fried in oil, that **** is bad for your waistline and ticker.

I drink at least a glass of red wine every day or a whiskey, I am not prepared to give up wine and whiskey but if you can stop srinking for a month or so that does help, alcohol contains lots of empty kj.

 

Look for lean meats, skinless chicken and fish and ostrich etc. Vegs you can eats as much as you like if you steam it.

 

Remember also that it's all about balance you still need fat but good fats Omega 3/6 end you still need dairy products but if you can get away with fat free or at least low fat, bargain.

 

And eat smaller more regular meals that kicks your metabolism into gear. Drink enough water as well and then a moderate exercise program will do you the world of good.

 

Weigh yourself every day even after the weekend when you know that you gonna be heavier if you cheated, that keeps me motivated and now its so easy to keep it off as I know what to do if I see that I might have gained a kg. Monitor your KJ intake if you can as that will assist to see that you don't take up too many calories. We need them to survive but at least make them come from good nutritious sources.

 

I can say this because (after some external factors took control of my weight) I lost 20kg in less than 8 months last year and have never felt better.

Good luck and shout if you need more encouragement or search for the biggest loser thread here on the hub

[reteid]

entered 70.3 and started training consistently jan last year.24 kg less of me this jan.i think consistent training rather than every now and then is key.