Weight loss and training advice - 2013 plan

essjaydee

Hi
My goals for 2013 are as follows;
1) Lose a bit of weight to help with climbing. Currently 15st 9lbs, and like to aim for sub 15st (initially).
2) Train for better climbing ability.
3) Train for the Bowland Badass in July (168 miles)

I have an Edge 800 for data recording, and a turbo for use when it's just too bad to get out. Also commute 22 miles a day, again when weather isn't sub zero, ice being my main concern!

Would appreciate some advice on the main target points of a training program to help achieve these goals. I'm happy with sorting the weight loss from a diet perspective, but wondering what the best way of integrating any weight loss training into an overall plan.

okgo

22 miles per day and you're 16 stone? Eat less is probably the answer unless you're 6 foot 8. That is enough miles for the weight to fall off. I was your weight and I'm now nearly 12 stone dead, most of that was from commuting 20-30 miles per day.

GiantMike

The most important thing about a training plan is that it has to be achievable and fun. If it isn't you may struggle to be able to achieve it.

A lot of people on here rave about Trainer Road because it provides good motivation and there are a lot of training plans on there to choose from (I haven't used TR so I can't comment). You will need a subscription, a compatible turbo, a speed/cadance sensor and an ANT+ dongle.

Climbing is all about power over relatively short durations, so something like 20 minute or 10 minute intervals are really good. Road riding and commuting will add to base fitness, but it's the higher intensity work that will really help. I have done intervals up the Trough of Bowland, which is really good training as it just keeps going.

Details here: I'm currently 10th

Training for a 168 miler will just be about getting some serious miles in, and then some more. And remember, it's not just the distance; it's the climbing too. 168 miles on the flat is very different to 168 miles with 15,000ft of climbing. The furthest I've ridden is 111 miles with 11,000ft of climbing and it very nearly killed me. Make sure you get away from the Cleveleys flatlands and up to the Bowland Hills.

danowat

Weight loss is 90% what goes in, so with that in mind, one of the biggest things you can do is to keep a full and frank food diary and see where any excess intake is coming from.

essjaydee

I don't particularly watch my diet too closeley at the moment, but know where I need to focus and improve on, and am happy that I can comfortably achieve my initial target. Food diary is exactly what I was going to do, and have played around with a couple of phone apps to assist with this. Appreciate they are not 100% accurate, but a reasonable guide.
I'm a 6ft 3", late 40 year old for reference.
I presumed interval training would be good for my goals, so will factor some regular sessions in for next year.
Most of my rides consist of heading to the numerous hills. The flats to get there and back are an excellent warm up & cool down
Hardest and longest I've done was the Ride with Brad being 100 miles and 10,000ft, which was a hard days ride. Done a few sportives in the Lake district too and plans for next year are to do a few more including trying for a place in the 'FRED'.

Thanks for replies

cyco2

Trying to get the balance right for exercising and losing weight can be tricky. So I would suggest you put your energy requirements for commuting and non riding together and eat accordingly. Then when you go on long rides use energy supplements to get you along. It is surprising how little food you can get away with to maintain health and lose weight. Getting the balance right is only something you can work out rather than sticking to somebody else's diet plan. I do believe that as far as getting climb training is concerned then a turbo would be your best bet because of replicating the effort. You could 'replicate the steady effort' for far longer on a turbo than you can on a hill. One with 'watts' is a good guide to progress. If you get into intervals then practice doing them at short periods of time first. Also doing them on a turbo at medium cadence high resistance is good for climbing as well.

markos1963

The biggest problem I found was I was taking in too many carbs in the form of bread etc. I cut it down to one slice a day from four. I commute 36 miles a day and have lost two stone since august using this regime.

Trev The Rev

cyco2 wrote:

Trying to get the balance right for exercising and losing weight can be tricky. So I would suggest you put your energy requirements for commuting and non riding together and eat accordingly. Then when you go on long rides use energy supplements to get you along. It is surprising how little food you can get away with to maintain health and lose weight. Getting the balance right is only something you can work out rather than sticking to somebody else's diet plan. I do believe that as far as getting climb training is concerned then a turbo would be your best bet because of replicating the effort. You could 'replicate the steady effort' for far longer on a turbo than you can on a hill. One with 'watts' is a good guide to progress. If you get into intervals then practice doing them at short periods of time first. Also doing them on a turbo at medium cadence high resistance is good for climbing as well.

In the politest possible way I would argue that if one is trying to lose weight it is more important to make sure you get enough nutrients. Using energy supplements would not be as good nutrient wise as taking some 'real food' on a longer ride.

If you are training & losing weight it is stressful and can make you feel tired and rough. Just getting enough empty calories is not good enough to maintain good health.

danowat

Crap, I agree with Trev.........:(

GiantMike

danowat wrote:

Crap, I agree with Trev.........:(

Have you gone over to the Dark Side?

Darth Trev wrote:

Danowat, I am your father

danowat

<shudder> now there's a thought <shudder>

Herbsman

Trev The Rev wrote:

cyco2 wrote:

Trying to get the balance right for exercising and losing weight can be tricky. So I would suggest you put your energy requirements for commuting and non riding together and eat accordingly. Then when you go on long rides use energy supplements to get you along. It is surprising how little food you can get away with to maintain health and lose weight. Getting the balance right is only something you can work out rather than sticking to somebody else's diet plan. I do believe that as far as getting climb training is concerned then a turbo would be your best bet because of replicating the effort. You could 'replicate the steady effort' for far longer on a turbo than you can on a hill. One with 'watts' is a good guide to progress. If you get into intervals then practice doing them at short periods of time first. Also doing them on a turbo at medium cadence high resistance is good for climbing as well.

In the politest possible way I would argue that if one is trying to lose weight it is more important to make sure you get enough nutrients. Using energy supplements would not be as good nutrient wise as taking some 'real food' on a longer ride.

If you are training & losing weight it is stressful and can make you feel tired and rough. Just getting enough empty calories is not good enough to maintain good health.

+1

Sensible advice.

essjaydee

So what about training on an empty tank, and riding to work before eating :?:
Thinking that I could just grab a coffee and go, then grab a small bowl of porridge with honey, or muesli, when I get into work.
I know this'll be pretty hard to start off with, but will it give real dividends in the long run

Trev The Rev

danowat wrote:

Crap, I agree with Trev.........:(

I don't always take the pi55...........you only need to worry when you agree with me when I'm talking complete bullocks.

danowat

Trev The Rev wrote:

you only need to worry when you agree with me when I'm talking complete bullocks.

Not easy to tell the two apart to be honest.....

Trev The Rev

danowat wrote:

Trev The Rev wrote:

you only need to worry when you agree with me when I'm talking complete bullocks.

Not easy to tell the two apart to be honest.....

That is deliberate.

GiantMike

danowat wrote:

Trev The Rev wrote:

you only need to worry when you agree with me when I'm talking complete bullocks.

Not easy to tell the two apart to be honest.....

Are you talking about his bullocks now?

poynedexter

essjaydee wrote:

So what about training on an empty tank, and riding to work before eating :?:
Thinking that I could just grab a coffee and go, then grab a small bowl of porridge with honey, or muesli, when I get into work.
I know this'll be pretty hard to start off with, but will it give real dividends in the long run

i wouldnt fancy that. why not fuel up before the ride.? you wouldnt burn extra fat just because you havent ate.

danowat

Fasted endurance rides are common place, nothing wrong with doing them, and they do make the body better at burning fat.

essjaydee

poynedexter wrote:

essjaydee wrote:

So what about training on an empty tank, and riding to work before eating :?:
Thinking that I could just grab a coffee and go, then grab a small bowl of porridge with honey, or muesli, when I get into work.
I know this'll be pretty hard to start off with, but will it give real dividends in the long run

i wouldnt fancy that. why not fuel up before the ride.? you wouldnt burn extra fat just because you havent ate.

Have read it that this can help as part of a weight loss plan. Not saying I fancy it either, but happy to give it a try

danowat wrote:

Fasted endurance rides are common place, nothing wrong with doing them, and they do make the body better at burning fat.

And I do have a good amount of fat to burn :oops:

danowat

I do mine early doors, before breakfast, just make sure you don't overeat the evening before, I'd say max 90mins, and stay in Z2.

Chances are, you won't notice the difference during the ride between fasted and non-fasted anyway.

markos1963

+1 for fasted rides as well, I commute in without eating(18 miles) before having a minimal breakfast. You'd be suprised how soon your body gets used to it. As long as you don't go crazy from the off.

cyco2

quote="Trev The Rev"]In the politest possible way I would argue that if one is trying to lose weight it is more important to make sure you get enough nutrients. Using energy supplements would not be as good nutrient wise as taking some 'real food' on a longer ride.

If you are training & losing weight it is stressful and can make you feel tired and rough. Just getting enough empty calories is not good enough to maintain good health.[/quote]

The problem with eating wholesome nutritious food when exercising is your body has to digest it. Which takes energy and blood supply from the muscles to operate the gut. Then the food has to go through a whole lot of processes before it can be of any use at all to the main muscle groups. Carbohydrates may make you feel good but could take 1.5 hours to process into the sugars necessary for the muscles to use. You can get all the nutrients the body needs during off ride times but when riding its better to keep the carbs. simply.
This my experience gained from riding many Audaxes, touring and long time trials. Also, next time you watch the TDF take a look at the 'rubbish' they eat.

Maglia

cyco2 wrote:

quote="Trev The Rev"]In the politest possible way I would argue that if one is trying to lose weight it is more important to make sure you get enough nutrients. Using energy supplements would not be as good nutrient wise as taking some 'real food' on a longer ride.

If you are training & losing weight it is stressful and can make you feel tired and rough. Just getting enough empty calories is not good enough to maintain good health.

This my experience gained from riding many Audaxes, touring and long time trials. Also, next time you watch the TDF take a look at the 'rubbish' they eat.[/quote]

You might be surprised to hear that a lot of riders in the Tour eat quite normally on the bike. Homemade rice cakes (It isn't just Alan Lim pushing them, Sky use them too) & homemade fruit bars (dried fruit blended with orange juice and bound together with powdered nuts and honey) Sure they use gels too but mainly for convenience and to get caffeine in...

On a general note weight loss is something that takes time. If you go at it with too much vigour you run the risk of making yourself ill. Being aware of and cutting out the crap is probably the best place to start (after Christmas...)

essjaydee

Wednesday 2nd Jan is the start date to a new invigorated me for 2013 8)

Thanks for your replies.

Much appreciated and hope you all have a great crimbo