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2016 motivation for getting lighter and faster


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Posted

Goodstuff, I love getting out in the mornings.

But had to miss out on a good morning as my old man is back in hospital and we had to rush him in this morning at 2am. Just need to carefully balance the next few days...

A message to everyone...that fishing trip...1 hour in the workshop building something...a cycle around block or along the beach front...what ever it is that you keep wanting to do with your dad or anyone you care about...go do it...my dad became one with the ocean this morning.

 

9aed0351c959eed7dfa1b9581a15e887.jpg

 

I have been to more funerals in past couple of months than i have been to my entire life.

Posted

How do you do the intermittent fasting? 

 

Just don't eat for 16 hours straight. There's loads of info on the interwebs regarding IF...what to eat, what not to eat. Personally, I didn't "diet" I ate what I normally eat (being a stoers Dutchman it normally consists of vleis, rys en aartappels). I stopped eating at 21:00 and only ate again at 13:00 the following day. Some lekker interval training in the mornings (well, most mornings). See....easy peasy ;-)

Posted

A message to everyone...that fishing trip...1 hour in the workshop building something...a cycle around block or along the beach front...what ever it is that you keep wanting to do with your dad or anyone you care about...go do it...my dad became one with the ocean this morning.

 

9aed0351c959eed7dfa1b9581a15e887.jpg

 

I have been to more funerals in past couple of months than i have been to my entire life.

Strongs!

Posted

back to motivation...good to see the fellas getting motivated...i spent the money and bit the bullet by starting the cadence classes again.

 

sometimes a boost like a month with a personal training or group rides etc help get you motivated...i find if you spend more time riding solo it is a lot more difficult to get motivated and to push yourself...you can also go a lot faster when in the bunch ;)

 

I am going to join a club soon...i have been hooking up with a few different clubs to get a feel of the groups and speed they ride.

 

i also want to find a riding partner who lives in the Pinetown area...so that i dont have to always get in the car drive to a location...ride the bike then drive home...i enjoy riding on my own...but for security reasons i would rather like to ride with someone.

Posted

Just don't eat for 16 hours straight. There's loads of info on the interwebs regarding IF...what to eat, what not to eat. Personally, I didn't "diet" I ate what I normally eat (being a stoers Dutchman it normally consists of vleis, rys en aartappels). I stopped eating at 21:00 and only ate again at 13:00 the following day. Some lekker interval training in the mornings (well, most mornings). See....easy peasy ;-)

So, do you do this everyday or only on say, Mondays?

 

Is dinner a bigger meal to carry you to 13h00 the next day, or a standard meal?

 

Is the 13h00 meal bigger than usual= I assume you must be quiet hungry, especially after a workout?

 

Do you only drink water in the fasted state or coffee/ tea as well?

 

thanks for your reply.

Posted

So, do you do this everyday or only on say, Mondays?

 

Is dinner a bigger meal to carry you to 13h00 the next day, or a standard meal?

 

Is the 13h00 meal bigger than usual= I assume you must be quiet hungry, especially after a workout?

 

Do you only drink water in the fasted state or coffee/ tea as well?

 

thanks for your reply.

 

So, do you do this everyday or only on say, Mondays? I did it every day, but you can skip say Sundays en gooi a lekker brekkie at 09:00 or one of them Bulletproof coffees. When you get into the swing of it you don't even realize you skipping breakfast. 

 

Is dinner a bigger meal to carry you to 13h00 the next day, or a standard meal? Just eat normal, the body is a funny thing in that it adapts to the amount that you eat. Remember, the main goal of IF is that your body uses fat stores for energy....not carbs in your stomach. once your body starts burning those fat stores I promise you you have never had so much energy in your life.

 

Is the 13h00 meal bigger than usual= I assume you must be quiet hungry, especially after a workout? Not at all hungry...just a normal meal. Remember it's still all about calories...the only way you will lose weight is if you burn more than you take in....you need your body to tap into the fat stores, so dont go eating a cow for lunch.

 

Do you only drink water in the fasted state or coffee/ tea as well? keep it under 25 calories...coffee with milk, no sugar.

 

thanks for your reply. enige tyd!

Posted

Just don't eat for 16 hours straight. There's loads of info on the interwebs regarding IF...what to eat, what not to eat. Personally, I didn't "diet" I ate what I normally eat (being a stoers Dutchman it normally consists of vleis, rys en aartappels). I stopped eating at 21:00 and only ate again at 13:00 the following day. Some lekker interval training in the mornings (well, most mornings). See....easy peasy ;-)

This goes against every single eating plan i have read in the past week...especially with regards to post rides and recovery...and ones which require carbs as a form of energy...however the protein /fat eating plans...indicate that the the body uses the stored energy...i need to read the chapter again to understand it better...it also indicates that it is not wise to try mix them up while training.

 

I tried riding without eating...i thought if my body is smart enough to turn the energy to fat...why cant it convert it back when i needed it.

Posted

This goes against every single eating plan i have read in the past week...especially with regards to post rides and recovery...and ones which require carbs as a form of energy...however the protein /fat eating plans...indicate that the the body uses the stored energy...i need to read the chapter again to understand it better...it also indicates that it is not wise to try mix them up while training.

 

I tried riding without eating...i thought if my body is smart enough to turn the energy to fat...why cant it convert it back when i needed it.

 

I'm no fitness expert nor a dietitian, but this is how I understand it. Your body stores up to about 2500 calories at any given time (if you eat normally). Your body will always first use the carbs as energy before it digs into the fat stores.

 

I've tried many diets, but one thing remains the TRUTH....to lose weight you need to burn more than you take in. Don't eat a three course meal at night and think if you skip breakfast you're going to lose weight when exercising....doesn't work that way. 

Posted

This goes against every single eating plan i have read in the past week...especially with regards to post rides and recovery...and ones which require carbs as a form of energy...however the protein /fat eating plans...indicate that the the body uses the stored energy...i need to read the chapter again to understand it better...it also indicates that it is not wise to try mix them up while training.

 

I tried riding without eating...i thought if my body is smart enough to turn the energy to fat...why cant it convert it back when i needed it.

From my experience it takes a number of weeks before your body adapt to a state of ketonesis (spelling ?) It is where it uses fat as fuel and not carbs.

 

I can now easily ride 90km in a fasted state with only water, but only at a very relaxed pace.

The moment I increase the intensity I need carbs or I bonke in no time.

Posted

From my experience it takes a number of weeks before your body adapt to a state of ketonesis (spelling ?) It is where it uses fat as fuel and not carbs.

 

I can now easily ride 90km in a fasted state with only water, but only at a very relaxed pace.

The moment I increase the intensity I need carbs or I bonke in no time.

I'm also no expert but it does take time, a good few weeks.

 

I have been able to get myself to 70km in a fasted state, and sip on just water, at a moderate pace of 25-27km/h.

 

Ian, remember that we all different so you have to find what works for you.

Posted

Intermittent fasting is the bomb. It is inconceivable that the human body is not adapted to periods of fasting. No way there was a Woolies or a drive through for most of our evolution. I absolutely believe it is good for us. It gives the digestive system a much needed break and allows repairs and maintenance. It resets portion sizes. It resets our taste buds, after a fast everything healthy tastes great but sweets and stuff are unpalatable.

 

I don't eat on Mondays. Last meal is Sunday evening and I make it heavy on protein to help recover from the weekends long hard rides. Next meal is Tuesday morning and it is light. Fruit and natural home made yoghurt. Lunch a light protein such as boiled eggs. My rest days are Monday and Tuesday so there is no impact on my riding. All I drink is green tea and water over the fast.

 

With this and a few other tweeks I dropped from 82kg to 75 kg in January and February. Now stable at that weight. I will cut back on portions a little to go to 74kg in the next month. That's it for weight loss. At 182cm and 55 years old I don't need to be lighter than that.

Posted

I am a bit bummed about my performance at cadence...thought i would slide back in and carry on from where i left off...not so easy...i cant even get to 700 watts never mind keep it at 700 watts...

 

my cycling has certainly improved as i can see in strava  and many PR's where broken around the time i did the last cadence class...

 

however cadence training takes a little more effort than a leka afternoon stroll on the bike trying to crack a PR or two.

 

Looks like i am gona have to put in a lot more effort to get get back to where i left off.

Posted

I am a bit bummed about my performance at cadence...thought i would slide back in and carry on from where i left off...not so easy...i cant even get to 700 watts never mind keep it at 700 watts...

 

my cycling has certainly improved as i can see in strava and many PR's where broken around the time i did the last cadence class...

 

however cadence training takes a little more effort than a leka afternoon stroll on the bike trying to crack a PR or two.

 

Looks like i am gona have to put in a lot more effort to get get back to where i left off.

Are you training to be a sprinter or track cyclist? If your answer is NO , then chasing peak power figures isn't what you should be doing, rather focus on improving your sustainable power as this is what you need for a 100km road race.

Posted

This weeks sessions are for sprints...i forgot to save my training this morning.

 

Vivek dont forget i ride 40 km mtb races as often as possible...very different to road riding.

Posted

thought i would slide back in and carry on from where i left off...not so easy...i cant even get to 700 watts never mind keep it at 700 watts...

HOLY SHlT, I am not worthy.....

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