Nutrition advice

blhumpo

Hi all, as most of you are already doing i'm gearing up to start my preparation phase of winter training.

From last season, one area I am hoping to improve on during the winter is my climbing and have identified my weight as something I'd like to adjust.

Ive been searching for nutrition advice online, more specifically training diets for weight loss.

I appreciate I may need to see someone professionally for something specific to but would like to try on my own first. I would ideally like to lose 7/8kg by the spring.

Any advice gratefully received or if you know of any good resources I can check out.

Thanks

SBezza

You obviously know what is good wholesome and healthy food, and what is just junk. Generally non processed food, ie fresh fruit and veg, and meat is good, processed food, like crisps, biscuits, cakes, etc are not so good, as well as pre made meals.

You no doubt know about the number of calories you should ideally reduce your diet by to encourage weight loss, around 500 calories a day.

There is nothing more complex than eating a wholesome and healthy diet, cutting out the crap and eating a little less. Exercise will help in the fact you can either eat similar amount of calories as you do now, but can burn off more with exercise, or you can double the whammy by reducing calorie intake and exercising. Don't get fooled by the claimed 1000 calories a hour for cycling though, more like 500-600 per hour.

It might be a good idea to keep a food diary to help managing the calories, I have used www.foodfocus.co.uk before, and found it very good.

amaferanga

SBezza wrote:

....Don't get fooled by the claimed 1000 calories a hour for cycling though, more like 500-600 per hour.

Dunno about that.

1 hour at 280 Watts would equate to around 1000 kJ. Accounting for human efficiency that's around 1000 kcal. So maybe not all cyclists would be churning out 280 Watts, but 140 Watts for an hour would be a pretty leisurely ride for most serious cyclists and that would be around 500 kcal/hour.

ut_och_cykla

Regular exercise and a small reduction in calories equivalent to no more than 500 kcal per day should see weight come off by the spring. Don't overestimate what you burn when exercising. Slightly smaller portions and cutting out most of the chocs/biscuiits /beer is usually enough - perhaps save them for a reat after a longer ride. Some people find it helps to increase protein and decrease carbs intake slightly - but a sensible balance is probably best. As long as you dont exercise toohard/long you wont need extra food.

bcss

too many ppl only focus on how much you eat, but equally important is what and when, get the following book and in a week you'll know more about nutrition than 98% of the population

http://www.amazon.co.uk/Complete-Guide- ... 724&sr=8-2

SBezza

amaferanga wrote:

SBezza wrote:

....Don't get fooled by the claimed 1000 calories a hour for cycling though, more like 500-600 per hour.

Dunno about that.

1 hour at 280 Watts would equate to around 1000 kJ. Accounting for human efficiency that's around 1000 kcal. So maybe not all cyclists would be churning out 280 Watts, but 140 Watts for an hour would be a pretty leisurely ride for most serious cyclists and that would be around 500 kcal/hour.

140 watts might be leisurely to you and I, but it might be hard work for some. Alot of racers I know 280 watts is around their threshold, unless you are going to be doing threshold training everyday then I think the 500-600 calories per hour I suggested is a more realistic figure than 1000, and as such a better guage to work on for calories burnt. Unless of course the guy has a power meter then he will know 100% what he has expended.

Some people quote the 1000 calories as if it is a default figure.

phil s

I've just had a look back at some of my old files from when I had a powermeter and an hour at 280w normalised does equate to around 1000 Kj, although a nutritionist told me that an hour at threshold was 600-800 kcals. Id trying to lose weight I suppose I'd opt for the lower figure.