Long distance and weight

Quoted post said:

Originally Posted by dlw297 [IMG]/img/forum/go_quote.gif[/IMG]

Im a Randonneur, doing a 200k ride every month but after the rides I usally lose a pound or two. Wondering how to balance avoiding bonk and losing weight. It's heretical in Rando circles but one of my goals is fitness. The only time I seem to lose weight is on the short 20 milers when I push it.
any ideas?

Well the obvious is to not try to lose weight on your actual brevets. Manage weight loss during normal training and normal life by maintaining a slight caloric deficit but don't try to calorie restrict just before or during your actual events. You need to fuel your events and even though 200k isn't huge mileage in the Rando world it's enough not to mess with starving yourself and risking a bonk.

Weight loss for sports should be a slow and steady affair and should happen when it least impacts actual events. Try to cut as little as 250 Calories per day on the average and you'll drop half a pound per week. That or even double that rate is manageable by most folks while training but don't try to drop much faster than a pound a week if you're training and racing.

But in general it's a good idea to focus on training and fitness while on the bike, refueling as necessary for those goals. Then focus on weight loss at the dinner table (or all of your daily eating) but by only cutting a small portion of your daily intake as in the 250 to 500 Calorie per day deficit described above. We don't know anything about your current diet, but for many folks slicing 250 Calories per day out of your diet can be as simple as skipping a snack or taking just slightly smaller portions at meals. Maybe you're already watching what you eat but for a lot of folks skipping one candy bar or small bag of chips represents nearly the 250 Calories we're talking about.

Small changes that don't impact your event days is the key.

-Dave

"It's heretical in Rando circles but one of my goals is fitness."

I laughed! Out loud!

Hi 🙂
perhaps you may have an explanation for the below

[FONT= calibri]I have been seriously trying to get rid of 2 kg. (to a weight that I was at, 2 years back - from ~ 71 to 69 ) - Tried for months and almost nothing moved.[/FONT]
[FONT= calibri]Made an over 200 km ride with a heavy setup bike ~ a month ago - lost some weight [/FONT]
[FONT= calibri]one morning the scale already showed under-70 kg values - BUT, although I kept the very same regime - the day after I was 1 kg higher - at the same morning time and conditions [/FONT]

[FONT= calibri]This is amazing me and I'd be very happy to und'd how that is possible, in order to succeed reaching the weight goal[/FONT]

[FONT= calibri]Thanks ![/FONT]

I think you'll be healthier not worrying about a kg or two. Weigh weekly and shoot for about a 2 kg range. Eat healthy foods, drink plenty of fluids (water, especially) and keep up on the exercise. Your weight will take care of itself. Remember, too, 1L of water is 1kg. It's not difficult to be under-hydrated by 1L, or have 1L of water sitting in your stomach, which would be a 2kg swing.

I guess if you're doing lots of excercise and eating healthy, the pounds you lose are the pounds that need to go!

Quoted post said:

Originally Posted by jpr95 [IMG]/img/forum/go_quote.gif[/IMG]

I think you'll be healthier not worrying about a kg or two. Weigh weekly and shoot for about a 2 kg range. Eat healthy foods, drink plenty of fluids (water, especially) and keep up on the exercise. Your weight will take care of itself. Remember, too, 1L of water is 1kg. It's not difficult to be under-hydrated by 1L, or have 1L of water sitting in your stomach, which would be a 2kg swing.

Thanks Jason,
I usually don't weigh myself often, though as I said, this time I've been trying (like you recommend) for a few months and nothing moved.
when I wrote 'same condition' in the morning - that means that no extra 1L of water is there.. empty condition
That's why it is wierd and unexplained to me that a day after you're 69something, you're 70something

Quoted post said:

Originally Posted by Wilsone [IMG]/img/forum/go_quote.gif[/IMG]

I guess if you're doing lots of excercise and eating healthy, the pounds you lose are the pounds that need to go!

Yap.. possibly so - thanks.

By same conditions do you mean that you've been eating and drinking the exact same things and exact volumes every day? The 1kg could easily be accounted for, as mentioned above, by better hydration over 24 hours and eating a bit more. Does your weight scale measure in kilos or tenths of a kilo?

exercise and weight loss do not have an immediate direct relationship, it takes a few days to show on the scale a diminish in weight after continous training,

Quoted post said:

Originally Posted by alienator [IMG]/img/forum/go_quote.gif[/IMG]

By same conditions do you mean that you've been eating and drinking the exact same things and exact volumes every day? The 1kg could easily be accounted for, as mentioned above, by better hydration over 24 hours and eating a bit more. Does your weight scale measure in kilos or tenths of a kilo?

No, by same conditions I mean, before eating/drinking anything in the morning and after visiting bathroom 🙂

and friends, I am aware of weight fluctuations - but fluc. can be arund 71kg and it can be around 69 kg (and I was 68kg 2 years ago - so it's not out of my range..) pls see graph

Thanks !

[IMG]cyclingforums.com700Open ↗[/IMG]

Quoted post said:

Originally Posted by vspa [IMG]/img/forum/go_quote.gif[/IMG]

exercise and weight loss do not have an immediate direct relationship, it takes a few days to show on the scale a diminish in weight after continous training,

Agreed 🙂 that's why I indicated that it a few moths thing this time.. very tough fight 🙂)))

Quoted post said:

Originally Posted by 90rpm [IMG]/img/forum/go_quote.gif[/IMG]

Agreed 🙂 that's why I indicated that it a few moths thing this time.. very tough fight 🙂)))

Out of curiosity, how tall are you?

Quoted post said:

Originally Posted by jpr95 [IMG]/img/forum/go_quote.gif[/IMG]

Out of curiosity, how tall are you?

~177cm

Quoted post said:

Originally Posted by 90rpm [IMG]/img/forum/go_quote.gif[/IMG]

~177cm

Yeah, I wouldn't worry at all about 69 or 71 kg. I'm only about 6cm taller than you, but weigh about 82kg, and am by no means "heavy"--I'm still fairly thin. My line of work keeps my upper body a little bigger than is ideal for cycling, but I don't race. It just makes the hills a little more of a workout on the legs, something I don't really mind.

You are probably not eating enough. We know muscle weighs more that fat. A 200k or 250 mile ride is when your body needs fuel. You need to carb up the night before. One or two huge meals that day before. The body goes into crisis and holds fat when you are not fueled.

Regularly you need around 2500 calories a day. Distance like that you could do close to 3,000 calories a day around that ride. The weight of your body is not so important really. Start to look at your clothes and how they fit. Leaner is obviously better than the actual weight on the scale. Photographs of your body that you can look at. I've done long walks and running. The next morning I feel the change the moment I wake up.

Well, I have a question: Do you lift weights?