So, in two weeks doing a hilly 104 mile RR with 9 laps up a 600 foot elevation gain and a 2 mile/10% finish. I'm not a bad climber but I've never been particularly lean, even at my highest training volume. I'm now around 10-12% fat, which is about average for me mid season. Occassionally I've been down to about 8% (at 145 lbs).
How do I drop the last few pounds in the next 10 days, or is it already too late since my high volume training is done?
I'll forward all the useful advice I get to JU, too.
When I find myself in your position I normally fall back upon the old adage, "Eatin's cheatin' ". If I am able to wake up, have some coffee, then get out on the bike for 4 or 5 hours and get through the ride without eating more than a handful of raisins I can usually drop at least a 1/2 pound of fat and muscle tissue on the ride. Get through the rest of the day with minimal movement and 3 liters of diet cola. In ten days you'll be looking like Rasmussen.
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
So, in two weeks doing a hilly 104 mile RR with 9 laps up a 600 foot elevation gain and a 2 mile/10% finish. I'm not a bad climber but I've never been particularly lean, even at my highest training volume. I'm now around 10-12% fat, which is about average for me mid season. Occassionally I've been down to about 8% (at 145 lbs).
How do I drop the last few pounds in the next 10 days, or is it already too late since my high volume training is done?
I'll forward all the useful advice I get to JU, too.
Keeping your digestive tract moving is good - lots of salads and other things with fiber, plus plenty of water, sometimes a bit of extra caffeine. 8% is pretty lean by most standards, BTW, perhaps not LA@TdF but still pretty damned lean. The big thing to watch out for is changing too much too close to the race - better to be 2 lbs. heavier than to bonk or have an upset stomach and DNF.
So, in two weeks doing a hilly 104 mile RR with 9 laps up a 600 foot elevation gain and a 2 mile/10% finish. I'm not a bad climber but I've never been particularly lean, even at my highest training volume. I'm now around 10-12% fat, which is about average for me mid season. Occassionally I've been down to about 8% (at 145 lbs).
How do I drop the last few pounds in the next 10 days, or is it already too late since my high volume training is done?
I'll forward all the useful advice I get to JU, too.
-janek
Ride lots and eat less, but how much less? A pound of fat is about 3500 calories (yum). So to burn a pound of fat in a week you need to run a deficit of 500 calories per day. (And ride so as to burn the fat off, but presumably you're doing that anyway.) That is a moderately large calorie deficit, which is why losing more than a pound a week is fairly hard. Of course you can lose more by going on a starlet-type lettuce-only diet, but the danger is that starving yourself before a big race isn't good for performance either.
And just as weak!!! You need to eat. You know the old saying Eat, Sleep, Train.
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
When I find myself in your position I normally fall back upon the old adage, "Eatin's cheatin' ". If I am able to wake up, have some coffee, then get out on the bike for 4 or 5 hours and get through the ride without eating more than a handful of raisins I can usually drop at least a 1/2 pound of fat and muscle tissue on the ride. Get through the rest of the day with minimal movement and 3 liters of diet cola. In ten days you'll be looking like Rasmussen.
Ride lots and eat less, but how much less? A pound of fat is about 3500 calories (yum). So to burn a pound of fat in a week you need to run a deficit of 500 calories per day. (And ride so as to burn the fat off, but presumably you're doing that anyway.) That is a moderately large calorie deficit, which is why losing more than a pound a week is fairly hard. Of course you can lose more by going on a starlet-type lettuce-only diet, but the danger is that starving yourself before a big race isn't good for performance either.
Just curious, how do the grand tour contenders show up looking like POW hunger strikers? They must have lower training loads for a few weeks before the start, burning fewer calories. Is it a matter of getting lean while training hard then weighing every meal until the prologue?
I'm likely to stick to something moderate, just avoiding overeating for 2 weeks even though my appetite is out of control right now.
Thanks to those that chimed in, even PZ, that's kinda cool. Thanks,
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
Quoted message said:
Ride lots and eat less, but how much less? A pound of fat is about 3500 calories (yum). So to burn a pound of fat in a week you need to run a deficit of 500 calories per day. (And ride so as to burn the fat off, but presumably you're doing that anyway.) That is a moderately large calorie deficit, which is why losing more than a pound a week is fairly hard. Of course you can lose more by going on a starlet-type lettuce-only diet, but the danger is that starving yourself before a big race isn't good for performance either.
Just curious, how do the grand tour contenders show up looking like POW hunger strikers? They must have lower training loads for a few weeks before the start, burning fewer calories. Is it a matter of getting lean while training hard then weighing every meal until the prologue?
They have "others" preparing their food for them. When someone else puts your food on the plate and that's what you get to eat, it's a lot easier to stick to the plan than it is when you come home from a long ride and that bag of nacho chips starts calling you. 🙂
-S-
Quoted message said:
I'm likely to stick to something moderate, just avoiding overeating for 2 weeks even though my appetite is out of control right now.
Thanks to those that chimed in, even PZ, that's kinda cool. Thanks,
Just curious, how do the grand tour contenders show up looking like POW hunger strikers? They must have lower training loads for a few weeks before the start, burning fewer calories. Is it a matter of getting lean while training hard then weighing every meal until the prologue?
They have "others" preparing their food for them. When someone else puts your food on the plate and that's what you get to eat, it's a lot easier to stick to the plan than it is when you come home from a long ride and that bag of nacho chips starts calling you. 🙂
-S-
Oooh, nachos, a big plate of 'em with cheese, sour cream, guacamole, and chili, followed by a beef burrito and a few negro modelos to wash it down ... uh-oh...
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
Steve Freides said:
<[email hidden]> wrote in message
Quoted message said:
Just curious, how do the grand tour contenders show up looking like POW hunger strikers? They must have lower training loads for a few weeks before the start, burning fewer calories. Is it a matter of getting lean while training hard then weighing every meal until the prologue?
They have "others" preparing their food for them. When someone else puts your food on the plate and that's what you get to eat, it's a lot easier to stick to the plan than it is when you come home from a long ride and that bag of nacho chips starts calling you. 🙂
-S-
Oooh, nachos, a big plate of 'em with cheese, sour cream, guacamole, and chili, followed by a beef burrito and a few negro modelos to wash it down ... uh-oh...
I had to look up 'negro modelo' - I had visions of tall, lithe black women. 🙂
That aside, I'll have to see if they carry that locally - always up for trying a new beer.
Oooh, nachos, a big plate of 'em with cheese, sour cream, guacamole, and chili, followed by a beef burrito and a few negro modelos to wash it down ... uh-oh...
grrrr, quit that! you completely ruined my afternoon after-run snack of 3 bbq potato chips, one oreo and a glass of tomato juice with that- now i'm hungry and unsatisfied, and that isn't at all good for my deck..
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
Steve Freides said:
<[email hidden]> wrote in message
>Just curious, how do the grand tour contenders show up looking like >POW >hunger strikers? They must have lower training loads for a few >weeks >before the start, burning fewer calories. Is it a matter of >getting >lean while training hard then weighing every meal until the >prologue?
They have "others" preparing their food for them. When someone else puts your food on the plate and that's what you get to eat, it's a lot easier to stick to the plan than it is when you come home from a long ride and that bag of nacho chips starts calling you. 🙂
-S-
Oooh, nachos, a big plate of 'em with cheese, sour cream, guacamole, and chili, followed by a beef burrito and a few negro modelos to wash it down ... uh-oh...
I had to look up 'negro modelo' - I had visions of tall, lithe black women. 🙂
<[email hidden]> wrote in message news:[email hidden]...
Quoted message said:
So, in two weeks doing a hilly 104 mile RR with 9 laps up a 600 foot elevation gain and a 2 mile/10% finish. I'm not a bad climber but I've never been particularly lean, even at my highest training volume. I'm now around 10-12% fat, which is about average for me mid season. Occassionally I've been down to about 8% (at 145 lbs).
How do I drop the last few pounds in the next 10 days, or is it already too late since my high volume training is done?
I'll forward all the useful advice I get to JU, too.
There's nothing mysterious about this stuff Janek. Get a good book on weight loss. Calculate the amount of calories you're burning and eat no more than 10% less than that. Contrary to the "eatin is cheatin" set, you can do yourself some pretty serious and perhaps irreparable harm by starving yourself and doing hard exercise.
Oooh, nachos, a big plate of 'em with cheese, sour cream, guacamole, and chili, followed by a beef burrito and a few negro modelos to wash it down ... uh-oh...
grrrr, quit that! you completely ruined my afternoon after-run snack of 3 bbq potato chips, one oreo and a glass of tomato juice with that- now i'm hungry and unsatisfied, and that isn't at all good for my deck..
heather
Am I the only one that is wondering if 'deck' is a misspelling, a new euphemism, or a story that hasn't been told?
Curtis L. Russell Odenton, MD (USA) Just someone on two wheels...
grrrr, quit that! you completely ruined my afternoon after-run snack of 3 bbq potato chips, one oreo and a glass of tomato juice with that- now i'm hungry and unsatisfied, and that isn't at all good for my deck..
Curtis L. Russell said:
Am I the only one that is wondering if 'deck' is a misspelling, a new euphemism, or a story that hasn't been told?
grrrr, quit that! you completely ruined my afternoon after-run snack of 3 bbq potato chips, one oreo and a glass of tomato juice with that- now i'm hungry and unsatisfied, and that isn't at all good for my deck..
Curtis L. Russell said:
Am I the only one that is wondering if 'deck' is a misspelling, a new euphemism, or a story that hasn't been told?
A petite rack perhaps.
🙂
so is this where tim lines tells me that his deck is bigger than my deck??
