NotSoBigBen Posted May 2, 2006 Share Remember that graph after Easter? Anyone else find it's tough to try to lose weight but still at the same time keep enough 'stored' to not 'bonk' on every training ride and even worse at races? Did find that I climbed somewhat better at Wilro than I have been lately! Link to comment Share on other sites More sharing options...
Jean-Jay Posted May 2, 2006 Share Interestingly I undertook to loose some kilos before the argus and see what affect it had on my climbing. Firstly lets start by saying i weighed approx 84 kg on Jan 15. I rode the 3 passes cycle race in group C and got dropped like a ton of bricks the moment the road tileted upwards (Smitz) I said to myself right then and there that I must loose weight cos i got the power and fitness but my weight just aint playing ball. So i started eating properly, cut out eating after 8 and no more sweets and COKE! And the wieght fell off me. I carried on training hard and eating right and then weighed myself on the saturday afternoon before the argus and i had dropped to approx 76kg. A massive weight loss indeed and what happened, i flew up the hills, My climbing was more rythmical than ever and i could sustain my hard work rates all the way over the climbs. smileys/smiley1.gif I made the split up chappies only to be dropped by a cramp in my left leg half way up suikerbossie. But i was on the front of my bunch the whole race long and felt like nothing could stop me. What a feeling!!!! I am using the same plan for all races that i wanna do good in from now on.My next target is Knysna Link to comment Share on other sites More sharing options...
Sir Fed Posted May 2, 2006 Share You put weight on at easter? That's disgusting!With all the public holidays you should have been out there putting in the long miles so that the hot cross buns and easter eggs were all burnt off by now. Seriously though, I have gained 3kg in the last 2 months but my bodyfat has only risen 1%. I am doing base mileage again and a lot of technique drills in the pool so I suspect some muscle gain that will be lost as soon as the intensity increases again. Link to comment Share on other sites More sharing options...
Jean-Jay Posted May 2, 2006 Share So in my opinion, dont do anything extravagant to loose weight, just cut out the bad habits and you will loose weight. No eating after 8No COKENo Coke Did i say no coke! Cuts out chocolates etc, once in a while is okay, moderate though Eat brown bread, no more than 4 slices a day in total.If u need energy, brown bread and peanut butter EAT FRUIT and drink lots of water wiegh urself after 2 weeks and then every week and u will see the improvements Link to comment Share on other sites More sharing options...
MichH Posted May 2, 2006 Share Mmm... chocolates and hot cross buns! Now you've got me started agan!Just kidding. This is an area I need to start working on, just haven't had the inclination to start ( maybe this week?!).My plan is the same, cut out choc, no fizzy drinks (not really having any now), no carbs after 6pm and smaller portions. Interestingly, my dad has lost weight and he definitely had the advantage on me in Wilro (and his seeding index for Tour Durban and Wilro is down 5 points!) Link to comment Share on other sites More sharing options...
Guest Michelle Posted May 2, 2006 Share MichelleH: There's no time like the present. smileys/smiley2.gifThe Body for Life program has a pretty good eating plan. Easy to follow & shouldn't cause any problems while riding. Details below... The Eating-for-LIFE Basicshttp://www.12-weeks.co.za/images/pbullet.gifEat six meals a day. If you?ve been following the typical nutritional advice of cutting back on calories and consuming no more than ?three square meals? a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.http://www.12-weeks.co.za/images/pbullet.gifCombine carbohydrates and protein at every meal. The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.http://www.12-weeks.co.za/images/pbullet.gifChoose ?appropriate? portion sizes. USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase?148 calories per day?theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.http://www.12-weeks.co.za/images/pbullet.gifPlan meals ahead of time. You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you?re ready to start, you?ll have the supplies you need and the confidence that you know what you?re doing. Then, fix your meals in advance and freeze them. It?s important to shop at least once a week. If you forget, you?ll run out of good food and be tempted to cheat on your diet.http://www.12-weeks.co.za/images/pbullet.gifGet containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.http://www.12-weeks.co.za/images/pbullet.gifDrink 10 glasses of water every day. It?s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you?ll need to drink an additional glass to compensate for the diuretic effect of these beverages.http://www.12-weeks.co.za/images/pbullet.gifDon?t eat right before or right after you train. If you can, work out first thing in the morning on an empty stomach for maximum fat burning. Also, waiting an hour to eat after a workout may be an effective strategy for increasing the residual fat-burning effects of exercise. EAS also recommends to avoid eating right before going to bed. This strategy has also been shown to stimulate muscle-protein synthesis and muscle growth.http://www.12-weeks.co.za/images/pbullet.gifUse high-quality supplements. Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products.http://www.12-weeks.co.za/images/pbullet.gifFind your ?emotional reason? for staying on track. Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of ?emotional trigger? that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your ?emotional trigger? and use it to stay committed to your nutrition program.http://www.12-weeks.co.za/images/pbullet.gifStrive for consistency, not perfection. You can be sure there will be the occasional meal or snack that?s not on the recommended food list. When you get off track in this way, don?t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal. Authorised FoodsProteinhttp://www.12-weeks.co.za/images/pubullet.gifchicken breasthttp://www.12-weeks.co.za/images/pubullet.gifturkey breasthttp://www.12-weeks.co.za/images/pubullet.giflean ground beefhttp://www.12-weeks.co.za/images/pubullet.giflean ground turkeyhttp://www.12-weeks.co.za/images/pubullet.gifhakehttp://www.12-weeks.co.za/images/pubullet.gifkingkliphttp://www.12-weeks.co.za/images/pubullet.gifsolehttp://www.12-weeks.co.za/images/pubullet.gifsalmonhttp://www.12-weeks.co.za/images/pubullet.giflean porkhttp://www.12-weeks.co.za/images/pubullet.gifostrichhttp://www.12-weeks.co.za/images/pubullet.gifvenisonhttp://www.12-weeks.co.za/images/pubullet.giftop round steakhttp://www.12-weeks.co.za/images/pubullet.giftop sirloin steakhttp://www.12-weeks.co.za/images/pubullet.gifegg whiteshttp://www.12-weeks.co.za/images/pubullet.giffat free cottage cheesehttp://www.12-weeks.co.za/images/pubullet.giftunaVegetarian Proteinhttp://www.12-weeks.co.za/images/pubullet.giftempehhttp://www.12-weeks.co.za/images/pubullet.gifseitanhttp://www.12-weeks.co.za/images/pubullet.giftofuhttp://www.12-weeks.co.za/images/pubullet.giftexturized vegetable proteinhttp://www.12-weeks.co.za/images/pubullet.gifsoy foodshttp://www.12-weeks.co.za/images/pubullet.gifveggie burgersCarbohydrateshttp://www.12-weeks.co.za/images/pubullet.gifsweet potatohttp://www.12-weeks.co.za/images/pubullet.gifbasmati ricehttp://www.12-weeks.co.za/images/pubullet.gifbrown ricehttp://www.12-weeks.co.za/images/pubullet.gifwhole wheat pastahttp://www.12-weeks.co.za/images/pubullet.gifjungle oatshttp://www.12-weeks.co.za/images/pubullet.gifall bran flakeshttp://www.12-weeks.co.za/images/pubullet.gifhigh fibre branhttp://www.12-weeks.co.za/images/pubullet.gifbarleyhttp://www.12-weeks.co.za/images/pubullet.gifpeashttp://www.12-weeks.co.za/images/pubullet.gifcornhttp://www.12-weeks.co.za/images/pubullet.giforangeshttp://www.12-weeks.co.za/images/pubullet.gifnaartjieshttp://www.12-weeks.co.za/images/pubullet.gifpeacheshttp://www.12-weeks.co.za/images/pubullet.gifapricotshttp://www.12-weeks.co.za/images/pubullet.gifnectarineshttp://www.12-weeks.co.za/images/pubullet.gifgrapefruithttp://www.12-weeks.co.za/images/pubullet.gifbeanshttp://www.12-weeks.co.za/images/pubullet.gifplumshttp://www.12-weeks.co.za/images/pubullet.gifpearshttp://www.12-weeks.co.za/images/pubullet.gifappleshttp://www.12-weeks.co.za/images/pubullet.gifmelons (not watermelon)http://www.12-weeks.co.za/images/pubullet.gifstrawberrieshttp://www.12-weeks.co.za/images/pubullet.giffat free yoghurt Vegetableshttp://www.12-weeks.co.za/images/pubullet.gifbroccolihttp://www.12-weeks.co.za/images/pubullet.gifasparagushttp://www.12-weeks.co.za/images/pubullet.giflettucehttp://www.12-weeks.co.za/images/pubullet.giftomatohttp://www.12-weeks.co.za/images/pubullet.gifcucumberhttp://www.12-weeks.co.za/images/pubullet.gifmushroomshttp://www.12-weeks.co.za/images/pubullet.gifcauliflowerhttp://www.12-weeks.co.za/images/pubullet.gifgreen beanshttp://www.12-weeks.co.za/images/pubullet.gifspinachhttp://www.12-weeks.co.za/images/pubullet.gifbrussel sproutshttp://www.12-weeks.co.za/images/pubullet.gifartichokeshttp://www.12-weeks.co.za/images/pubullet.gifcabbagehttp://www.12-weeks.co.za/images/pubullet.giffennelhttp://www.12-weeks.co.za/images/pubullet.gifbaby marrowshttp://www.12-weeks.co.za/images/pubullet.gifonionhttp://www.12-weeks.co.za/images/pubullet.gifpeppershttp://www.12-weeks.co.za/images/pubullet.gifcelery Fatshttp://www.12-weeks.co.za/images/pubullet.gifavocadohttp://www.12-weeks.co.za/images/pubullet.giflow sodium nutshttp://www.12-weeks.co.za/images/pubullet.gifsafflower oilhttp://www.12-weeks.co.za/images/pubullet.gifsunflower oilhttp://www.12-weeks.co.za/images/pubullet.gifsunflower seedshttp://www.12-weeks.co.za/images/pubullet.gifoliveshttp://www.12-weeks.co.za/images/pubullet.gifolive oilhttp://www.12-weeks.co.za/images/pubullet.gifcanola oilhttp://www.12-weeks.co.za/images/pubullet.gifflax seed oil Foods to avoidhttp://www.12-weeks.co.za/images/pubullet.gifbutterhttp://www.12-weeks.co.za/images/pubullet.giffried foodshttp://www.12-weeks.co.za/images/pubullet.gifmayonnaisehttp://www.12-weeks.co.za/images/pubullet.gifsweetshttp://www.12-weeks.co.za/images/pubullet.gifwhole-fat dairy products Link to comment Share on other sites More sharing options...
NotSoBigBen Posted May 2, 2006 Share Thanks everyone! As always you can rely on some useful info from the 'hubbers'!Thanks for the tips Michelle. My problem is more to do with discipline/habit! I know what I should / shouldn't eat and when etc. but just slowly get into the bad habits again and struggle to get back to what I should be eating.Hoping to be at or close to my goal weight towards the end of May - gonna kick dirt-riders ass at the Fountains interclub on the 28th of May (in my dreams!)! Link to comment Share on other sites More sharing options...
MichH Posted May 2, 2006 Share Thanks Michelle! Looks really good!BigBen, if you can dream it, you can achieve it. But my advice is, start practicing at Logwood to get your techie skills up! Link to comment Share on other sites More sharing options...
dirtrider Posted May 2, 2006 Share smileys/smiley36.gif don't worry bout ur eating , get on that bike ,the rest will sort itself out ! looks like I have to cut down on the puffs if i wanna stick ! Link to comment Share on other sites More sharing options...
NotSoBigBen Posted May 2, 2006 Share MichelleH - I have seen him and know that he is a demon on the technical stuff! Here's my plan (hope he doesn't see this so don't tell him!), ride the 3 and 5k TT this Saturday at Logwood, road TT at the CG champs next Saturday and then the Sportsclass at the MTB XC national in Sabie on the 20th of May (my son is representing CG there), of course hopefully be some 5-6kilos lighter. Hopefully I will then be able to do that ass kicking I have promised him the Gunston plain sucker! Link to comment Share on other sites More sharing options...
dirtrider Posted May 2, 2006 Share I really want to do the TT but got a AR race on saturday (just a sprint) . the 5k is a thriller and you better have big lungs . Link to comment Share on other sites More sharing options...
NotSoBigBen Posted May 2, 2006 Share DR - luckily you won't see my immensely improved technical skills then! Oh no I rode a road bike race Sunday guess that won't help on the MTB. Link to comment Share on other sites More sharing options...
DRIVETRAIN Posted May 2, 2006 Share smileys/smiley4.gifLooks like that long list forgot to mention drink loads of water (maybe I missed it)....minimum two litres per day or 8 glasses...it helps with weight maintenance...I have been eating 6 times a day for ages now & it takes getting used to...including snacks in between but nothing after 8pm...just WATER..."DTsmileys/smiley4.gif" Link to comment Share on other sites More sharing options...
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