Training plan to increase weight loss

Retroman10

Hi Guys,

Basically I started cycling to lose the weight and increase general fitness.

As I'm enjoying it so much I'm pushing myself to hit more hills etc but I can only imagine my weight is really holding me back in these sections. I may be wrong but I just imagine dragging 13-14 stone up a hill is far easier than 16 stone.

I aim to get out a few times a week and then once to twice at the weekend.

Can anyone possibly give me any advice to how far I should be cycling, average speeds etc?

I live in Sheffield so everywhere I turn I'm faced with a hill so this obviously has some impact on how far I can go based on my initial fitness.

Thanks.

nmcgann

If you are looking to lose weight and improve general fitness, but don't have specific riding goals in mind then there is no need to make things complicated at this stage - just get out and ride.

I'd not worry about speeds and distances - work with time. 3 x 1h sessions during the week and then 1 x 2h and 1 x 3-4h at the weekend. Let the length of the session set how hard you work - the hour sessions should be pretty hard, the longer sessions less so.

8-9h of cycling a week will melt the fat off you pretty quickly if you don't increase your food intake too much.

BillyMansell

As nmcgann suggests, if your current goal is to lose weight then don't get too concerned about speed and distance at this time, just get out and enjoy your riding as part of your weight loss plan.

In the first half of this year I lost five stone with a mix each week of low intensity long (3-6 hour) hill walks, a few 1 hour moderate to high intensity rides and a longer 2-3 hour moderate intensity ride at the weekend. There were improvements in speed and distance as a consequence of riding and losing the weight but the focus remained losing weight.

In the third quarter of this year I shifted the focus to speed and distance, which meant increasing the calorie intake, and whilst I lost no more weight I continued to burn some fat and build muscle.

One of the biggest risk of running on low energy and cycling to lose weight is doing too much, bonking and having to spend time off the bike recovering. I found that as long as I kept hydrated everything was fine and despite maintaining low calorie input there was never a risk of bonking with the level of exercise.

So, even if you eat sensibly and eat your daily calorie requirement, the hours of riding nmcgann suggests would see you losing weight and, importantly, enjoy your cycling.

Retroman10

Thanks for the advice guys.

I've tried to get out a few times in the week and basically I'm doing the one hour sessions so thats good.

Similar at weekend but I'll push myself and do a 3 hour session like you suggested. Did one a couple of weeks ago which was 33 miles but then I felt shocking for a few hours in the evening.

Thanks.

Retroman10

Thanks for the advice guys.

I've tried to get out a few times in the week and basically I'm doing the one hour sessions so thats good.

Similar at weekend but I'll push myself and do a 3 hour session like you suggested. Did one a couple of weeks ago which was 33 miles but then I felt shocking for a few hours in the evening.

Thanks.

dennisn

Ihave found that it's not so much how, when, or how often you ride, but how much of what you're eating. More food taken in than you burn off will not help with weight loss.
I know this is nothing new to anyone but it simply can't be ignored or you'll be riding AND gaining weight.

ArroyoDave

nmcgann's advice is sound and once the weight comes down you notice your speed goes up.
The main thing is you enjoy your cycling.

joeyhalloran

I would say set yourself a performance goal (certain speed round a favourite loop or perhaps try a time trial next year), as form follows function your body will automatically try and make you as lean as possible as you push it athletically, it might also be more fun than riding with the sole purpose of losing weight.

could also look at the book "racing weight", very good diet book for endurance athletes giving good and clear methods for brining weight down while maintaining performance.

Retroman10

Cheers for the advice guys. Ive been riding for a month now and while i know it's not long I would have expected to see a small amount of weight loss.

I'll keep going though and I'll look into that book you recommended.

richa

You need to watch what you are eating. If you are doing 3-5 sessions/week (say 3-7hrs) and eating sensibly then you should be losing weight. But this will only happen if you control the diet. A lot of people eat extra because they are exersising - and thus cancel out all that fat burn.

Watch your diet. Get out and ride. You will get fitter, lighter, faster and enjoy it more. Win, win, win, win.

Garz

nmcgann wrote:

If you are looking to lose weight and improve general fitness, but don't have specific riding goals in mind then there is no need to make things complicated at this stage - just get out and ride.

Agree with this.

Have fun and try for distance, the weight will fly off. Only when you start to plateau do you need to start mixing it up and re-assess. Enjoy!

bigpikle

90% of weight loss happens in the kitchen, so as others have said, just get out and ride as much as possible to maximise the calorie burning. Remember that the harder you exert yourself the more calories you burn, so mix it up and just go get knackered on your rides and get fitter and lose weight at the same time. Some bursts of high intensity as you struggle up hills or push yourself on the flatter bits will help you burn more calories for longer than simply riding easy for longer, but at the end of the day its all about 'calories in < calories out'. The key is to be careful you dont use a good ride as an excuse to come back and eat too much again.

danowat

Be carefull of doing to many long(er) slow(er) rides, as these can really impact on your appetite, as in increase it.

Agree with the above, exercise alone is not the best way to do it, you need to keep an eye on your calorie intake, as well as your calorie expenditure.

In my experiance (having lost 10 stone, I have a reasonable experiance of what works for me, and what doesn't), high intenstity sessions of about 1hr, and interval sessions have the best positive impact on losing weight, its easy to fall into the trip of "long and slow", but in my experiance, thats not the best way to go about it.

ram038

The best way to lose fat is to do long rides at a medium tempo, if you blast on high intensity sessions the body will use carbs and protein as the main source of fuel because it can't convert fat to energy efficiently enough to supply your enegry needs at , you will lose weight yes but not as quickly as you may want. Thats why pros to lots of endurance miles as it teaches the body to utilise fat as the source of fuel more efficiently.

danowat

ram038 wrote:

The best way to lose fat is to do long rides at a medium tempo, if you blast on high intensity sessions the body will use carbs and protein as the main source of fuel because it can't convert fat to energy efficiently enough to supply your enegry needs at , you will lose weight yes but not as quickly as you may want. Thats why pros to lots of endurance miles as it teaches the body to utilise fat as the source of fuel more efficiently.

True, in part, however, whats important is the total amount of calories burnt, and you can burn more in a given time period at high intensities than you can at low(er) intensities for the same given time period.

http://www.sportsscientists.com/2010/01 ... 3-fat.html

keef66

Just sprint past any chip shop or kebab van you encounter and you'll be fine.

Retroman10

This is all great advice guys. I think like most of you say I need to assess the calorie intake as well.

I don't eat all the time but I'm sure I could be better so I'll focus on trimming that.

Went out yesterday and did a 23 mile ride in 1hr 47min. Pretty chuffed to be honest because the last time I did this route it took 40 minutes longer. Plenty steady hills involved and managed to get up one for the first time without stopping which was an achievement.

Also started to notice a slight difference in my legs as well. Calves looking more toned and thighs starting to feel more muscular which is a good sign.

Another question to put to you guys is for someone who is my size 6'1", what would a decent weight be? I'm of a fairly broad and muscular build anyway but at the moment I'm 105kg so that seriously needs to come down.

Joe.

saunaboy

retroman - I'm 5'10 & was 82kg & by sound of it, more or less similar build to you.

Bought a posh bike & went bonkers over the summer, with a lot of enjoyment and speed gains, but no real impact on my body 'shape'.

Now 78-79kg after a few weeks of less bike training but a more 'designed' weekly plan...

3 x 30-45min turbo sessions or short evening rides depending on time/weather.
1 x 50-60 miler at weekends
2 x weight sessions, focusing on core.

Scrapped all crisps etc & replaced with nuts & raisins.
Choosing plain sarnies for lunch - i.e no mayo etc.
I was also pretty crap for breakfast (coffee plus pastry or something) and this has become pint of skimmed milk plus bananas.

Basic point is that I seem to be making real gains by nothing much else apart from being sensible with eating.

gingernash

I am on a similar weight gain drive wich seems to be going pretty well so here's my view.

Have been working at it for 6 weeks and losing about 0.5kg a week but in the last two weeks have lost 2 kg so not too drastic and sustainable.

During the week (because of work and not using bike to commute) go to two spin classes and a game of 5 a side (or swap one of those for a yoga class if feel a bit burnt out).

On the weekends, go out on road bike and try to do a nice steady 80 - 100 miles in total.

The main thing is that I am eating a lot less and eating smarter. Have cut out the evening treats as well as the 'compensatory' eating that usually goes with exercise i.e. "oh I have been to the gym so I have cake capacity".

Three normal meals a day with the evening one being relatively low carbs. I have gone low carbs, as opposed to no carbs, because otherwise my energy levels plummet.

Less booze helps too. But, if you do end up having a few beers just avoid the usual suspects such as pizza, doner kebab, curry etc. Less beer means more cash for cycling stuff too!

EX DH

I was in a similar situation. Bad injury last year ment no riding and as a result my weight went up to around 14 and a half stone.

Got the new bike in april this year and so far im down to around 12.10. I do ride to work and back as much as i can (around 30 miles) and a decent sunday ride 60/80 miles, cut down on the booze and watched what im eating and i fee great.

Just keep at it and the weight will drop off!

nmcgann

Retroman10 wrote:

.....

Another question to put to you guys is for someone who is my size 6'1", what would a decent weight be? I'm of a fairly broad and muscular build anyway but at the moment I'm 105kg so that seriously needs to come down.

Joe.

I'm 6ft 1in and weigh 72kg. I'm not that naturally muscular (apart from my thighs which have always been large), but not a beanpole either - middling build.

Zachariah

Hmm! I'm the same height (smidgen taller but not quite 6.2) and am hovering around the 84-85kg mark, having been 10kg heavier than that for a loooong time. The NHS BMI calculator says we're both a healthy weight, with you nearer the middle and me still too close to the 'overweight' category.

I'm finding it difficult to get much more weight off, certainly as fast as I got shot of the last lot. I can't imagine getting down to the mid 70's without starving myself.

Retroman10

I'd love to be about 85kg. Guess all I can do is keep nailing the bike and hope it moves.