20-30 miles a day and fitness...

mattward1979
mattward1979 Posts: 692
edited June 2010 in Road beginners
Hey all,

In preperation for my Uni commute in september I have increased my riding from my usual 10 mile round trip commute 5 days a week, to include at least 3-4 20 mile round trips per week.

Being a bit of a large lad, should I expect this to help shift some weight or just get a general boost to fitness? Im cutting back on the booze and trying to eat less crap, but with the World cup upon us, Im not making any promises =P

When I started with the commuting, I lost some, but then it crept back on but my shape has improved (less belly, more legs) but my fitness has really improved a lot..
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Comments

  • danowat
    danowat Posts: 2,877
    If you consume less calories than you use, you'll lose weight, simple . 8)
  • mattward1979
    mattward1979 Posts: 692
    Its not that simple.. (Case of a woman eating 800 calories a day and putting on weight. Not uncommon!)

    Ive looked at calorie counters for cycling but in honesty they seem rather out of whack, and the results are all over the place so im loathe to trust these figures... Was hoping for some anecdotal reassurance really...
    exercise.png
  • danowat
    danowat Posts: 2,877
    Believe me (24 stone to 14 stone), it is that simple, as for your 800cals and putting on weight point, there is something called metabolic crash, where people on highly restrictive diets do what you state, however, it doesn't last forever, heck, you don't see that happening in starving nations.

    "we" have really warped sense of what, and how much "we" eat and drink, "our" portion sizes tend to be way out of whack, untill you REALLY look at how much, and what, you eat and drink.

    I personally wouldn't pay too much heed to calorie calculators, they are very generic, just eat sensibly, and excerise, if you find you aren't losing weight (aim for 1lb a week), either eat less, or excersice more.

    If you do a full and frank food and drink diary, see where you can cut, also, using a BMR (Basal metabolic rate) calculator, get you basic cal requirements, and try to get under that by no more than 500cals a day
  • John.T
    John.T Posts: 3,698
    You will lose fat but gain muscle so the weight may not change much. Muscle is heavier than fat. Keep riding and eat sensibly and the weight will go off slowly. Don't try crash diets. Ride hard on a couple of your rides. The latest thinking is that long steady distance is not the best way to burn fat.
  • danowat
    danowat Posts: 2,877
    John.T wrote:
    The latest thinking is that long steady distance is not the best way to burn fat.

    Yup, higher intensity workouts are better at shifting fat / burning cals.
  • Lillywhite
    Lillywhite Posts: 742
    edited June 2010

    Being a bit of a large lad, should I expect this to help shift some weight or just get a general boost to fitness? Im cutting back on the booze and trying to eat less crap, but with the World cup upon us, Im not making any promises =P

    Biggest tip, eat sensible food including fresh vegetables, cut out the crap from place like McDonalds, Burger King, KFC, moderate amount of beer intake and cut out bread. Continue to exercise and you'll soon lose weight.
  • Velonutter
    Velonutter Posts: 2,437
    Hey all,

    In preperation for my Uni commute in september I have increased my riding from my usual 10 mile round trip commute 5 days a week, to include at least 3-4 20 mile round trips per week.

    Being a bit of a large lad, should I expect this to help shift some weight or just get a general boost to fitness? Im cutting back on the booze and trying to eat less crap, but with the World cup upon us, Im not making any promises =P

    When I started with the commuting, I lost some, but then it crept back on but my shape has improved (less belly, more legs) but my fitness has really improved a lot..

    You have to be committed Mate,

    I have gone from 21.5 stone to under 14 stone in 12 months.

    If you really want to lose weight then cut out the crap and booze, simple, if your intake is less than you consumption and you exercise then you will lose weight, if not then you will put on weight.

    Last July I started just doing 6 miles a day at 14mph average 3 times a week, I did 280 miles last week at between 18-19mph and I'm nearly 51 and with loads of health issues.
  • gwillis
    gwillis Posts: 998
    I guess my stats are not as great as some here. I was a 36" waist and around 14.5 stone and quite unhappy about it, started cycling mid Feb around 100 miles a week and the weight has fallen off. Im now down to 12 stone, 32 waist and so much more fitter.

    Ive cut out bread and the usual junk like crisps and biscuits (fig rolls do not count :wink: ).

    More important is ive found a outlet for stress and something im getting better at as the time goes by.

    I try and keep loads of dried fruit around, each porridge by the bucket and rice and tuna for lunch. My only let up is on the weekends where I eat what I want in the evenings.
    Oh and bagels with peanut butter debloodylicous............

    Eat carefully and get out cycling
  • otlawrence
    otlawrence Posts: 54
    yeah everyone one here has said the right things pal, main thing i think will be your portion size, basically if you are eating to the point where you feel full and bloated, then you have eaten too much!! drink plenty of water, get lots of fish in you, nuts and dried foot are good and with your increased exercise get some wholewheat carbs in you, rice and pasta etc, sub in cous cous and quinoa and stuff like that rather than oasta and spuds have beans lentills etc, theres loads of stuff for you...

    john t..... muscle isn't heavier than fat!
  • pilot_pete
    pilot_pete Posts: 2,120
    nuts and dried foot are good
    you won't lose weight by eating feet. :lol:

    PP
  • otlawrence
    otlawrence Posts: 54
    HA dont know how i managed to write foot, FRUIT is what i meant, great for fibre so hels keep you feeling fuller longer, a little handful when you are starting to feel peckish is a great idea!
  • otlawrence
    otlawrence Posts: 54
    HA dont know how i managed to write foot, FRUIT is what i meant, great for fibre so hels keep you feeling fuller longer, a little handful when you are starting to feel peckish is a great idea!
  • John.T
    John.T Posts: 3,698
    muscle isn't heavier than fat!
    It is about 18% more dense than fat so for the same volume muscle will weigh more than fat. That said you will not build the same volume of muscle as you lose fat by riding a bike so you should lose weight.
  • otlawrence
    otlawrence Posts: 54
    Aye john i was yanking ya chain! Most people don't think about the mass and density and water content and metabolic activity differences between fat and muscle I thought I would be the dweeb who had to be a bit anal about someones comment!!
  • otlawrence
    otlawrence Posts: 54
    Aye john i was yanking ya chain! Most people don't think about the mass and density and water content and metabolic activity differences between fat and muscle I thought I would be the dweeb who had to be a bit anal about someones comment!!
  • Lillywhite wrote:
    cut out bread.
    I'm sorry but I've got to disagree with you there.

    Bread is a great source of complex carbohydrates which when eaten in moderation will be beneficial for high intense workouts when energy is paramount. If you do eat bread, wholemeal bread is ideal as it contains whole grain which is rich in phytochemicals and antioxidants which help to protect against heart disease, cancer and diabetes. These are the same whole grain you find in cereals such as museli and porridge.

    Wholemeal bread is also rich in fiber and contains protein, vitamins and mineral.

    I always shudder when people say cut out bread. The key is moderation. :wink:
  • secretsqizz
    secretsqizz Posts: 424
    I love my artisan bread!
    Made by fresh ruddy faced artisans each and every day at 4am.
    Those who exist on pulses need to return to planet zog :wink:
    My pen won't write on the screen
  • danowat
    danowat Posts: 2,877
    Cut out white. shop brought sliced bread, and replace it with either home made, or "proper" bakers wholemeal bread.
  • I just read this and found it really useful:

    http://www.amazon.co.uk/Complete-Guide-Sports-Nutrition-Guides/dp/1408105381/ref=sr_1_1?ie=UTF8&s=books&qid=1276338097&sr=8-1

    I justv started cycling about 6 weeks ago and have already lost about 4 kilos and I'm not trying that hard.
    Specialized Rockhopper SL Comp
    Specialized Secteur Elite
  • mattward1979
    mattward1979 Posts: 692
    Thanks for all the hints and tips!
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