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Need a proper plan to reduce weight also increase my Road Cycling performance

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  • October 31, 2014 at 6:16 am #22661
    Kalam

    Hi all, This is my 2nd post so apologies if this has been covered before. Need a proper plan to reduce weight also increase my Road Cycling performance. My weight around 242 Ibs and height is 5’7″. So i need a total training plan for both running & cycling which help to decrease weight & improve my road cycling performance. my cycling average speed is around 30 km/hr when I train but i can’t continue speeding up in longer distance as my friends do. if i do my avg pace decreased to 24-25 km/hr. so i fall behind. So all I need a proper training plan to increase my pace along with reducing my weight.

    Any advice gratefully received. Thanks in advance.

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  • October 31, 2014 at 2:01 pm #819495
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    glynr36

    bfslxo wrote:Geniunely check

    bfslxo wrote:
    Geniunely check out the Paleo lifestyle (diet if you must!) it works on a foods you stop eating not a foods you must eat / buy like some green japanese algae blah blah, it is simple effective & you damn well feel better & lose weight.

    LinusLarrabee wrote:
    I’d suggest a high carb, low fat, plant based diet

    Both are utter bollocks.
    A number of studies (long term) have measured the effects of various marco ratios on weight loss, and over 2 years there was no difference for all the variants.

    October 31, 2014 at 12:48 pm #819493
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    mtbtomo

    About 10 years ago I went
    About 10 years ago I went through a period of eating porridge for lunch cos I got bored of making sandwiches etc, and it was cheap. It wasn’t intentional but it was just calorie deficit, but 6miles commuting each way most days was enough to lose a stone easily.

    October 31, 2014 at 12:00 pm #819491
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    bfslxo

    Geniunely check out the Paleo
    Geniunely check out the Paleo lifestyle (diet if you must!) it works on a foods you stop eating not a foods you must eat / buy like some green japanese algae blah blah, it is simple effective & you damn well feel better & lose weight.

    As you lose weight your cadence/endurance will increase which in turn will lead to you being able to sustain higher tempos for longer, oh & just getting out there continuality

    good luck

    October 31, 2014 at 11:56 am #819489
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    LinusLarrabee

    Not just to be contrarian,
    Not just to be contrarian, but because it also works and doesn’t involve consuming tons of toxic animal proteins, I’d suggest a high carb, low fat, plant based diet – with around 80 percent of your calories coming from plant based carbs and no more than 10 percent from fat and 10 percent from protein. Lots of people do this and have fantastic results. If you don’t consume enough carbs you’ll not be able to train properly and you’ll not feel good. Cronometer.com is a great tool you can use to measure your calorie and nutrient intake. If you Google planet based athletes you’ll be amazed at what you find. If you just need some inspiration check out Rich Roll.

    Get a heart rate monitor and when you train, go for long steady rides and keep your heart rate down as much as possible – around the 130 mark (you’ll need to get tested to get the exact number, but 130 is about there for most people). You will go much higher when climbing, but don’t worry about it too much if most of your ride is in the fat burning zone.

    You can lose weight on a high protein, low carb diet and plenty of people do, but it’s not sustainable long-term and plenty of people don’t know the damage caused by consuming animal fats and proteins.

    October 31, 2014 at 11:51 am #819487
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    glynr36

    Use more than you eat, it’s
    Use more than you eat, it’s as simple as that, you want to be in negative energy balance. You could go LCHF/Paleo/Aitkens/Some other fad and still pile on the lbs, you could eat just McDonald’s and drop weight.

    Take a look at your diet, for a week use something like My Fitness Pal or even just a diary and log everything that passes your lips, food drinks, the lot.
    You’d be surprised where a lot of the calories are coming from.
    Chances are it’ll be small things all adding up, sugar in tea/coffee, snacking, beer, fruit juices/fuit etc.

    http://cyclingtips.com.au/2011/08/weight-loss-for-cyclists/
    Is a decent article (among others on CT about nutrition) to make a start with and work from that.

    October 31, 2014 at 10:28 am #819485
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    Jimmy Ray Will

    As above… make a note of
    As above… make a note of what you are eating, find a way to estimate your calorific burn on the bike, base metabolic rate etc. so that you can create a consistent calorie deficit. Look to generate a 500kcal deficit and that’ll lose you a pound a week.

    There are a couple of things you can do to help your cause…

    Avoid riding over 4 hours at a time (as around this time there is a trigger that sets your appetite off in a big way.

    As mentioned above, try and keep a good level of fat in your diet at the expense of carbs… however, ensure that you eat adequate carbs before, during and after your work outs. You want your body working well when you exercise.

    I think the saying goes… fat burns in a carbohydrate flame so you need to be getting enough carbs in.

    October 31, 2014 at 9:24 am #819483
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    sergius

    All you need to do is run a
    All you need to do is run a calorie deficit. Start tracking what you consume and what you expend (there are numerous phone applications for this).

    If you are determined about it the weight will fall off.

    I lost three stone in three months when I actually tried to do so and started counting calories and tracking how much I was burning in the gym/on the bike.

    You will feel weaker for a while, but once you get down to the target weight, you can normalise your eating a little more and work on regaining any lost strength.

    October 31, 2014 at 7:43 am #819481
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    carytb

    Have a look at going Low Carb
    Have a look at going Low Carb High Fat. Worked for me.

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