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Discussion Starter · #1 ·
So im trying to lose about 5kilos.
I ride 6-7 days a week and do a fair few km's.
At the moment this is what im doing:
Mon- 4-4.5hrs hills
Tues- 5-6 hrs hills
Wed- 2.5 hrs easy flats and weight and core for 1 hr
Thurs- 5-6 hrs hills
Fri- 2 hrs easy
Sat- race
Sun- off, easy ride or long ride

On the days i do long rides i have breakfast 2 hours before i leave approx 400-500cal.
On the ride i eat a couple of fruit bar or a banana every hour or so.
When i come home at about 2:30-3:30 i usually have a can of coke and a diet coke.
Then about 4-5 i have food. A sandwich or wrap.
Then about 7 ill have a big bowl of fruit.I also have a bit of frozen yohurt and drink about 1litre of milk a day.
I just cant lose weight in fact ive put weight on! What am i doing wrong.
I can lose 1-2 kilos after my long rides but then put it on again after my easy day so im back 2 square 1.
 

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Are you seriously riding that much? That is over 20 hours per week-- and you are racing?!

If I were you, I would either focus on racing or losing weight--- one or the other. You need to eat right if you are racing-- definitely not the time to "starve" yourself.

parfike said:
So im trying to lose about 5kilos.
I ride 6-7 days a week and do a fair few km's.
At the moment this is what im doing:
Mon- 4-4.5hrs hills
Tues- 5-6 hrs hills
Wed- 2.5 hrs easy flats and weight and core for 1 hr
Thurs- 5-6 hrs hills
Fri- 2 hrs easy
Sat- race
Sun- off, easy ride or long ride

On the days i do long rides i have breakfast 2 hours before i leave approx 400-500cal.
On the ride i eat a couple of fruit bar or a banana every hour or so.
When i come home at about 2:30-3:30 i usually have a can of coke and a diet coke.
Then about 4-5 i have food. A sandwich or wrap.
Then about 7 ill have a big bowl of fruit.I also have a bit of frozen yohurt and drink about 1litre of milk a day.
I just cant lose weight in fact ive put weight on! What am i doing wrong.
I can lose 1-2 kilos after my long rides but then put it on again after my easy day so im back 2 square 1.
 

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I ride in circles..
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Um... If you can't lose weight riding that many hours something is wrong.. I Ride around 10 hours a week and lose weight at a steady pace even while eating more than I likely should...

Maybe cut the soda and milk. Sounds like you're simply eating too much.
 

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Unless you're on team Radio Shack, you might be overtraining and stressing your body out.

No expert here, but you need to put in a rest day or two there.

A Coke after you get back!!! No, no, no!!! You need to eat good food (and a good sized meal) within an hour that will help recovery and build muscles.

Your caloric intake for the day seems like it's enough just to sustain yourself for just normal activities, not 4hrs of riding. (pls include your current weight/age)

If you're not getting enough sleep, that's an issue too.

Consulting a sports nutritionist w/ the amount of riding you do would be my suggestion..
 

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You posted a variation on this same post last year too. Are you serious or are you just trolling?

In case you're serious-
the 1-2kg you lose after a ride is water. You're dehydrated. Of course you are going to gain that weight back as you rehydrate over the next day. No one loses fat that fast.

It sounds like you have weight/body image issues. Cycling is not a good sport for women who think they are "too fat" no matter what their weight is, as it already encourages an unhealthy obsession with being light. I suggest that you get opinions from an external observer- get your body fat % tested accurately, talk to your coach about it, then if you're actually high for a female bike racer, work with a dietician to fine tune your diet. It's a lot of diet food and possibly not enough real meals. But you need a good dietician, preferably one used to working with athletes, to fine tune it.
 

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Teach me how to Bucky
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How tall are you and what do you weigh? Do you know your BMI or better yet % body fat.

If you are not losing weight with that amount of riding my first guess is that you don't have 10 kilos of reserve to lose.
 

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Sound like to me you might be not eating enough and you are starving your body. 1 - 2 lbs is the most your body should loose a week without loosing muscle.

Check this forum out. I have learned alot about eating and weight lose here. http://forum.bodybuilding.com/forumdisplay.php?f=16

I ride 2 hours a night with 2 days off a week and I eat about 2200 cal a day. I tried only eating 1600, but I was always hungry and wasn't loosing weight. I have lost 35 lbs since December biking. Your body needs fuel and if doesn't have it will not use what it has.
 

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If I rode that much I'd have to eat at least 5000 calories a day to keep from dropping to an very unhealthy weight. If I do a moderate 2 hour ride I'll burn 1000 calories according to a power meter--which is very accurate--and I'll burn a lot more in that time frame if I'm doing a really hard workout.

I tend to think you should consult a specialist instead of trying to get answers on an internet forum. Something doesn't seem right in regard to the amount you are riding, the amount you eat, and an inability to lose weight.
 

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parfike said:
So im trying to lose about 5kilos.
I ride 6-7 days a week and do a fair few km's.
At the moment this is what im doing:
Mon- 4-4.5hrs hills
Tues- 5-6 hrs hills
Wed- 2.5 hrs easy flats and weight and core for 1 hr
Thurs- 5-6 hrs hills
Fri- 2 hrs easy
Sat- race
Sun- off, easy ride or long ride

On the days i do long rides i have breakfast 2 hours before i leave approx 400-500cal.
On the ride i eat a couple of fruit bar or a banana every hour or so.
When i come home at about 2:30-3:30 i usually have a can of coke and a diet coke.
Then about 4-5 i have food. A sandwich or wrap.
Then about 7 ill have a big bowl of fruit.I also have a bit of frozen yohurt and drink about 1litre of milk a day.
I just cant lose weight in fact ive put weight on! What am i doing wrong.
I can lose 1-2 kilos after my long rides but then put it on again after my easy day so im back 2 square 1.

1) You are overtraining on the bike. Cut those hours by half
2) stop drinking the can of pop after the ride. Eat some meat/something with protein
3) Switch to skim milk, it might help
4) Spend about 3-4 hours a week in the weight room.
5) Drink more water instead of everything else.
6) Don't starve yourself, eat when you are hungry. Your body will go into starvation mode and do its best to conserve energy at this point. It will prevent weight loss.
 

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If you want to lose weight, you need to be in caloric deficit, but the type of calories you're taking in also matters.

Limit yourself to 50-100g of carbohydrates per day. It's very easy to do if you eliminate grains from your diet and eat mostly vegetables and meats. You'll burn through your glycogen stores about halfway through your ride and then start using fat for energy, which will lead to losing weight. Also dramatically increase your protein intake, about 1-1.5g of protein per pound of bodyweight. That way you'll keep your muscle mass up, and reduce more fat than anything else.
 

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Wow! That's a lot of riding time. The one thing that popped out at me was the Coke. I stopped drinking soft drinks and only have one cup of coffee in the morning. Drink water instead. The fruit is good but it also has a lot of natural sugar in it. I'd cut it down a little and mix in some veggies. I'm guessing with all that riding, you're probably building up your muscles which weigh more than fat.
 

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Teach me how to Bucky
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Not that any of the advice offered so far is bad, but I still don't think we can't advise him properly without even knowing his height and weight.

If he's 5'10" and 145 he's got one problem, if he's 5'10" and 235# it's another, right?
 

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Define carbs

oroy38 said:
Limit yourself to 50-100g of carbohydrates per day. It's very easy to do if you eliminate grains from your diet and eat mostly vegetables and meats. You'll burn through your glycogen stores about halfway through your ride and then start using fat for energy, which will lead to losing weight. Also dramatically increase your protein intake, about 1-1.5g of protein per pound of bodyweight. That way you'll keep your muscle mass up, and reduce more fat than anything else.
I think you mean to limit refined carbohydrates. Vegetables are almost pure carbohydrate.

Also, your protein recommendation exceeds that of any recognized diet guidelines - it is more along the lines of what you see from quacks making money from body builders. You will find no valid scientific research that supports much over 0.7 gm protein per lb of body weight.
 

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Discussion Starter · #17 ·
Hey guys.
Thanks for the reply. For starters i am a female 166cm and 65kg's. I want to get down to 60kg.
Im not fat but i could lose a bit because im a climber.
Thinking of seeing a sports nutritionalist.
I tried trying different thing for a fews days such a low carb high protein, no meat high carb, and then a bits of everything. But nothing makes the weight shift.
 

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Punster
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It's going to take much more than a few days. Pay no attention to daily/hourly weight fluctuations. If you do weigh yourself, it should be at the same time every day. NOT right after a ride.

Do you do most of your own cooking? Do that, and keep the sugar and fat(including dairy products) intake LOW.

You also need to decide if you are more concerned about losing weight than gaining power.

I think this book would help you out: http://www.amazon.com/Racing-Weight...=sr_1_1?ie=UTF8&s=books&qid=1277475696&sr=1-1

If this is all about improving your overall physique, and not just bike performance, I would highly recommend 1-2 hours/week of weight lifting.
 

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CircaRigel
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Try eating after rides instead of before. The riding speeds up the metabolism, which in turn utilizes the calorie input better. Eating 1-2 hours before a ride doesn't help as much with regard to the metabolism.
 
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