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  1. #51
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    Quote Originally Posted by beanbag View Post
    What things did he say that were wrong?
    Don't really want to watch it again but I do recall him playing both sides to make him seem right and smart. Like he says that lean mass increases metabolic rate which is true, but depending on your condition and genes you can start to use muscle as fuel when fasting so althou fasting itself doesn't slow your metab, which again he says and is true, the result or consequences may, and if fasting for 3 days in a row, or often enough it is more certain that it will..
    He also says that your body won't store more as a result of fasting and for some that may be true, or mostly true, but for some it simply isn't.
    Then he says that eating more often is wrong because you're eating more, no, no one who uses this and finds success says eat more, just more often, because it speeds your metab and supports your lean mass.
    The battle between insulin, epinephrine, glucagon, and growth hormones that constantly goes on in our bodies varies greatly between each of us, so to claim that "this is the way it happens" is a stretch.
    You're not in a fed state, as compared to fasting state for several hours, it's more like a few hours for most people and most foods.
    He also uses words like always, never and throws in way too many omgs and god forbids for me to believe he's not just talking to one side of the facts. Not saying his method or logic doesn't or can't work, but can say it won't for all and doesn't for me.
    Round and round we go

  2. #52
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    Wow, what a good thread. I am seeing many things come together for me. I have research a ton on the internet in the last month on these very subjects. The internet is great but full of conflicting information and dead end sales pitch leads desquised as solid information.

    I am living proof that one needs to be very careful how you approach mountain biking. Mountain biking is far and away the most strenuous intoxicating addicting thing I have ever done in my life.

    I am an expert in teaching and learning sports and body movement but found out I was stupidly deficient at my knowledge in nutrition and real high energy exercise. I thought I new a lot but there is nothing like a real wakeup call to point out the obvious assumptions and stupidity.

    The Perfect Storm:
    July 14 2013. As usual catastrophies are often a culmination of bad decisions that build on one another and so was my ride that Sunday.

    I had spend the last 6 weeks working on my bike and had it really dialed in. I was finally one with the bike. I was excited and wanted to try it. The only reasonably dry trail in the area is Mohican State Park. For a 58yo rider, Mohican is a handful with long steep climbs. I made the decision to go the next day. Problem one, I was excited enough that I did not get enough sleep the night before, maybe 4-5 hours. Problem number two the temps were going to reach the 90's early with high humidity. Problem three, I ate a breakfest of mostly carbs, very little protien of 850 calories. Problem number four, I take a fairly high dose of ADHD meds. Problem number five, My plan was to do only 8 miles so I did not carry any food, Problem number six I had 90 oz of water but few electrolytes. Problem number seven, I usually ride alone and did that morning.

    I got to the parking lot, changed quickly and got started. The bike was amazing and I was in the zone. Next thing I knew I was half way through at the covered bridge 11.5 miles in 55 minutes. My usual time for that run was 1 hour 25 minutes. I was stoked, I drank and bunch and stared up another long climb. By the top I started to get some cramps in the aductors and needed to walk a bit. I was cramping quite a bit by the time I arrived at a road at mile 19. I bailed on the rest of the trail and rode downhill to my truck. I cleaned up my bike and packed up. I was no longer having any cramping problems. i went to McDonalds and ate a southwest salad and small shake. I was tired early and went to bed early.

    The next morning I got up and seemed fine but by 10:00 AM I did not feel so good. I went to the bathroom and my urine was very dark yellow. I took my temperature and it was 100.5 deg F. I checked my BP and it was 98/66. I tend to be a bit dehydrated most of the time so I started to drink water plus electrolytes. I typed the symptoms into the computer and it spit out rhabdomyolysis. It did not sound very good and I made a list of symptoms and go/no go to the hospital. I should have gone to the hospital right then but figured I could do just about a much as they could so I did. I spent the next four day between 101 and 102 F body temps, BP between 98/62 to 65/40 and heart rates between 120-135 bpm and dark yellow urine. I did what I could to raise bp and even put on compression socks and took low dose aspirin.

    I seemed okay at the end of that four days from hell and had one good day. The next day my kidneys started to purge built up deposits from the previous four day. I passed gravel, small stones and gunk for 8 hours. Not fun. The next day I developed a secondary prostate infection and extreme pain during urination. That sent me to the hospital when I could no longer urinate. The sent me home with antibiotics and pain meds. I did not take the pain meds and toughed it out.

    The only positive thing to come out of it is complete elimination of trigger points and joint pain with a slight decrease in systolic bp numbers.

    All it takes is one episode like the above to bring serious doubts to your casual approach to nutrition and exercise. I was under the assumption that I would burn up some fat. Wrong, I now know the exertion level and environmental conditions were far to high.

    This thread is great as I have been a bit confused as the what course of action to take. Obviously there is no quick fix and a multi-approach plan is needed if I am to mountain bike the way I want to.

    I believe some adjustments need to be made in the ADHD meds as well as better adhesion to diet and develop a training plan.

    My wife picked up a heart rate monitor and computer for me about two weeks ago. I have been out riding with it and playing with changing how I ride. According to base charts my top heart rate should be 162 but that number appears to vary considerably between individuals. My cardio zone should be 85-138 bpm. In the parking lot I am runing 112-120 bpm. The minute I start the hr drops to 100-108 bpm for a few minutes and then starts to climb. I don't feel like I am pushing to hard and my rate jumps into the 140's. I start to really flow about 150-160 and have peaked out at 180 over the last two weeks. I am 58 years old, 5' 9" and 180lb. Even at 180 bpm I can still carry out a conversation. I feel winded but not totally spent. In the 145 to 155 range I feel pretty good and my average for a typical ride ends up near the bottom of the 145-155 range. I have checked with more than one hr monitor. I have a fairly fast metabolism as I need around 2600 calories to maintain and 3300 with a one hour singletrak ride.

    My bloodwork is checked regularly every three months and with this recent bought, two extra times. Everything runs normal even when checked a week after rhabdo. My doctor seems unconcerned about the high heart rate given the bloodwork and lack of being out of breath during rides. Confusing

    This thread may help me sort things out and develop a personal plan. Again, excellent thread.

  3. #53
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    Cool thread.. yeah, regular blood work for a bit can help sort your levels out so you can know where you need to be. Also, you might request to have all your thyroid levels checked (by a specialist, labs can a bit more expensive but overlooked, a lot)
    ...

  4. #54
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    PierreR, not commenting on your fitness at all as obviously you're in better shape than most people your age but it may be beneficial for you to have a stress test done to find your actual max heart rate so you can accurately calculate your heart rate zones for any training purposes

    this article mentions how to fairly accurately find your max but it's up to you how comfortable you feel stressing yourself to the limit without medical supervision

    Heart Rate Monitor Training For Cyclists: The Basics - BikeRadar

    the reason I mention this is that the zones felt low to me as well, according to the math and charts my MHR is 185-194 however my monitor has measured almost 200 on occasion
    Today I will do what others won't, so tomorrow I can do what others can't

  5. #55
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    The charts can't tell you what your MHR is. Your MHR can only be determined by finding what the maximum really is and it doesn't remain static.

  6. #56
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    You are right but for training purposes charts is a good way to go, unless you want to find out where your heart attack or puke threshold is on any given day.
    Thank you Titans for posting some useful info.
    Round and round we go

  7. #57
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    Well, one's maximum heart rate has absolutely nothing to do with a heart attack threshold, it is merely your maximum heart rate.

  8. #58
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    Quote Originally Posted by alphazz View Post
    Well, one's maximum heart rate has absolutely nothing to do with a heart attack threshold, it is merely your maximum heart rate.
    Thanx, I was kidding about the term heart attack threshold so if there is such a term it's news to me.
    Round and round we go

  9. #59
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    Me after the race.... Thank god for egg, potato, and cheese burritos.
    Attached Thumbnails Attached Thumbnails Burning Stored Fat and Climbing Ability / Performance : Question-100_0668-copy-copy.jpg  

    Burning Stored Fat and Climbing Ability / Performance : Question-100_0669-copy.jpg  

    Burning Stored Fat and Climbing Ability / Performance : Question-100_0672-copy.jpg  


  10. #60
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    Most basic, recurring theme to keep in mind is that Muscle Fibers need to actually fracture themselves (minutia scale) then heal, and then grow. It's how they become stronger. Having excess fat reserves shifts biology from using the bodies metabolic-rate to circulate blood and oxygen to and from Muscles to ridding excess, spent food-energy.

    When finally at a low BMI, and a higher skeletal-muscle percent, consistent exercise and varieties-of will open up a small pocket for food to both satisfy taste and to feed muscle.

    About the best benefit of reaching that as a goal or as a plateau within your routines is being able to recognize those days when the amount of foods taken in in fact did not do anything to enable your next workout day, riding day, or just structured-time for a good meal.

    Once again, congrats with your Race - keep going with it.
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  11. #61
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    Food & Nutrition Myths: Bicycle Training | Bicycling Magazine
    Just finished reading this interesting article. Bicycling magazine is a good nutrition and training resource.
    I'm finding that since Dropping 20lbs I'm having a hard time sustaining long rides. I'm researching how to better fuel my body so it can keep up with my cardio. I'm guessing my body has less excess "fuel" (body fat) now that I'm leaner.

  12. #62
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    Quote Originally Posted by MtbAZ44 View Post
    So here was what I ate this past few days

    Thursday.
    breakfast -- egg, potato, cheese burrito
    lunch -- bowl of elk chili with rice
    dinner -- egg potato cheese burrito

    Friday
    breakfast -- 2 eggs, beans, and 2 slices of turkey bacon
    lunch -- bowl of elk chili with rice
    dinner -- 3/4 lbs of pasta with sauce made of bison, tomato, bell pepper

    Saturday I was not hungry, I forced myself to drink 32 oz of Gatorade and 2 cliff bars.

    Wow was my engine full. My energy was never before this high.

    I completed the one lap race of 10 miles in 63 minutes. My pre-ride was about 90 minutes.

    Race Info


    It was my first race so I did the beginner 1 lap version and I came in 2nd place. I was not expecting to this well at all.
    Comparing this diet to the diet you posted earlier...the carbs helped. Taters, rice and pasta are great foods for cycling. Try adding some ripe bananas in your diet and your energy and recovery will increase. Good job on the race!!!

  13. #63
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    Quote Originally Posted by amabala View Post
    Comparing this diet to the diet you posted earlier...the carbs helped. Taters, rice and pasta are great foods for cycling. Try adding some ripe bananas in your diet and your energy and recovery will increase. Good job on the race!!!

    I should also mention I rested (did not ride) for the 3 days prior to the race...

  14. #64
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    Glad to hear the your performance increased with a little bit of food balance!! Keep it up, you'll notice that you continue to drop some fat while you're at it!!

  15. #65
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    Quote Originally Posted by MtbAZ44 View Post
    I should also mention I rested (did not ride) for the 3 days prior to the race...
    I am sure that helped too.

  16. #66
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    little update... 201 lbs as of this morning... but felt a bit dizzy this morning after a ride...

    ate 2 bananas and drank some electrolytes... and feeling better now... Its interesting getting back into territory I havent been in for about 20 years...

  17. #67
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    Although I am a clyde who is in the process of getting fit, I laugh at a lot of the stuff I read in the clyde's forum. At the end of the day there is only one way to lose weight properly. That is a combination of legitimate science and exercise. Not trendy diets or some level of starvation.

    Is it hard to lose the RIGHT way? You bet it is, and lets be honest, it is discouraging at times. However, the long term body composition numbers are the most important, not weight.

    Pay close attention to the previous posters who have used phrases like BMR (Basil Metabolic Rate), Daily Caloric Requirement, Activity Level/Rating, Reduced Daily Caloric Requirement. These are the guys you want to listen to. Also, you might want to invest in a nice scale. It may cost you a couple hundred dollars, but knowing your body fat %, muscle mass, and hydration are priceless when you are trying to better yourself. Having a tool like this is what lets me know I have not lost a single pound of muscle during my weight loss/fitness efforts. I don't lift weights anymore, but I know I have gained 5-7 lbs. of muscle (Fluctuates based on hydration) in the past 15 months. In those 15 months I have also lowered my body fat percentage from 33-35% to 22-24%.

    FYI:
    6'2, 223-225 lbs, 22-24 body fat %, 163-166 lbs of muscle, typical hydration % is 51-52%. All my numbers are based on my Tanita body composition scale. It could be wrong, but long as certain numbers go down, and certain numbers go up, I'm good with that.

  18. #68
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    Quote Originally Posted by JRS73 View Post
    Although I am a clyde who is in the process of getting fit, I laugh at a lot of the stuff I read in the clyde's forum. At the end of the day there is only one way to lose weight properly. That is a combination of legitimate science and exercise. Not trendy diets or some level of starvation.

    Is it hard to lose the RIGHT way? You bet it is, and lets be honest, it is discouraging at times. However, the long term body composition numbers are the most important, not weight.

    Pay close attention to the previous posters who have used phrases like BMR (Basil Metabolic Rate), Daily Caloric Requirement, Activity Level/Rating, Reduced Daily Caloric Requirement. These are the guys you want to listen to. Also, you might want to invest in a nice scale. It may cost you a couple hundred dollars, but knowing your body fat %, muscle mass, and hydration are priceless when you are trying to better yourself. Having a tool like this is what lets me know I have not lost a single pound of muscle during my weight loss/fitness efforts. I don't lift weights anymore, but I know I have gained 5-7 lbs. of muscle (Fluctuates based on hydration) in the past 15 months. In those 15 months I have also lowered my body fat percentage from 33-35% to 22-24%.

    FYI:
    6'2, 223-225 lbs, 22-24 body fat %, 163-166 lbs of muscle, typical hydration % is 51-52%. All my numbers are based on my Tanita body composition scale. It could be wrong, but long as certain numbers go down, and certain numbers go up, I'm good with that.
    Already done (2nd page of this thread)... I have all the info. I am still struggling a bit on how to eat ... but Ill get it.
    Attached Thumbnails Attached Thumbnails Burning Stored Fat and Climbing Ability / Performance : Question-scan2.jpg  


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    weighed myself yesterday AT 199 !!!!!! I think I may have been a bit dehydrated... but hey still a great milestone !!!

  20. #70
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    Quote Originally Posted by MtbAZ44 View Post
    weighed myself yesterday AT 199 !!!!!! I think I may have been a bit dehydrated... but hey still a great milestone !!!

    Congrats, feels great doesn't it?

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    Quote Originally Posted by MtbAZ44 View Post
    Already done (2nd page of this thread)... I have all the info. I am still struggling a bit on how to eat ... but Ill get it.
    I saw it before my first post.

    Did this company go through these numbers with you? Provide any suggestions?

  22. #72
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    Quote Originally Posted by MtbAZ44 View Post
    weighed myself yesterday AT 199 !!!!!! I think I may have been a bit dehydrated... but hey still a great milestone !!!
    Good for you! It's awesome when your efforts pay off.
    Anyone who's been at it for a while can tell you it's not a matter of what works but what works for you, and your progress tells of you dialing in. Progress happens in waves, ride this wave until it ebbs and then you can think about what to do to step it up. Once it's not a "diet" and "exercise" and just a way of life or simply what you do you're on your way to a healthier you. Making small changes every few months or so, that you can incorporate into a lifestyle and live with is the best way to make it permanent.
    Round and round we go

  23. #73
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    Glad to see that the advice is working for you!!

  24. #74
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    Quote Originally Posted by Dirty $anchez View Post
    Congrats, feels great doesn't it?
    yes it does... down to 197 now... one lb at a time I guess.

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    I am 47 5'9" 190 approx 19% bf. I could lose some fat but my issue is also muscle weight. I have lifted weight since I was a kid and hold on to a lot of muscle. At my age, this is a good thing except when climbing. I only lift twice a week now, moderate weight and only to maintain strength. On climbs, fellow riders are spinning away while I do thousands of reps of leg press with my pedals. What style of weight lifting is recommended for the ex-muscle head cyclist?

  26. #76
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    Quote Originally Posted by bikenut316 View Post
    What style of weight lifting is recommended for the ex-muscle head cyclist?
    Low to no weight, hi rep, long duration exercise.

    Google "fast and slow twitch muscle fibers" and "aerobic vs anaerobic"
    Round and round we go

  27. #77
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    Quote Originally Posted by bikenut316 View Post
    What style of weight lifting is recommended for the ex-muscle head cyclist?
    Uhh, I dunno, lift less ride more?

  28. #78
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    Quote Originally Posted by theMeat View Post
    Low to no weight, hi rep, long duration exercise.

    Google "fast and slow twitch muscle fibers" and "aerobic vs anaerobic"
    Exactly. Low weight and high rep
    Chances are .. You're full of !$@&?

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    I know where you're coming from on that bikenut. I was starting into power lifting, and tore my body up trying to do it, so I had to give it up. Found mountain biking, and have never looked back!!
    Core work is VERY important to what we do, yet what we do is not a great core workout. You need strong core to be able to control the bike. Sit ups, planks, back raises, and oblique workouts are paramount. As far as other lifts, low weight high rep upper body strength is a great way to work. Keep your arms strong, you need them to control the bike in turns. Keep your upper back strong, you need it also to control the bike.

    Legs.... oh the dreaded legs... Squats, dips, and dead lifts are all great exercises for the legs... only here is the kicker... we are used to doing leg lifts for sets of 5-10. Drop that theory. You want lower weight, and sets of 20-12-10 or 3x 20 if you can hack it. Where we once wanted to build strength and beauty, we now must concentrate on building longevity. Trust me, you'll maintain your beautiful legs, you'll just find that you have more stamina when using them. Also if you have a gym membership, and your gym features stair machines, use them. Not the step machines, but the ones that have the belt of stairs, use the heck out of those. It will target the key muscle groups that we use when climbing. (and will help give you a hind end that women love to see in jeans)

    It has been very hard for me to switch gears on this, because I never ever though about doing much more than getting really strong so I could pick up huge weight one time.

  30. #80
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    Quote Originally Posted by ryantrek View Post
    I know where you're coming from on that bikenut. I was starting into power lifting, and tore my body up trying to do it, so I had to give it up. Found mountain biking, and have never looked back!!
    Core work is VERY important to what we do, yet what we do is not a great core workout. You need strong core to be able to control the bike. Sit ups, planks, back raises, and oblique workouts are paramount. As far as other lifts, low weight high rep upper body strength is a great way to work. Keep your arms strong, you need them to control the bike in turns. Keep your upper back strong, you need it also to control the bike.

    Legs.... oh the dreaded legs... Squats, dips, and dead lifts are all great exercises for the legs... only here is the kicker... we are used to doing leg lifts for sets of 5-10. Drop that theory. You want lower weight, and sets of 20-12-10 or 3x 20 if you can hack it. Where we once wanted to build strength and beauty, we now must concentrate on building longevity. Trust me, you'll maintain your beautiful legs, you'll just find that you have more stamina when using them. Also if you have a gym membership, and your gym features stair machines, use them. Not the step machines, but the ones that have the belt of stairs, use the heck out of those. It will target the key muscle groups that we use when climbing. (and will help give you a hind end that women love to see in jeans)

    It has been very hard for me to switch gears on this, because I never ever though about doing much more than getting really strong so I could pick up huge weight one time.
    I will concertrate on the higher reps. In addition to core, I do compound movements only eg. pull ups, presses and rows, no curls or tricepes. I feel that these compound movements build overall strength. The compound leg movements you describe are also great. However, with riding road and mtb year round, I just cannot recover from legs and be able to ride. I leave the leg excersises to riding and maybe one run a week. I read that more than 15 reps is inaffective. Then again, it's the internet.

  31. #81
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    Quote Originally Posted by beanbag View Post
    lift less ride more
    This ^ , and don't forget to do Hyperextension (exercise) - Wikipedia, the free encyclopedia with your core work. For someone coming from a weight lifting background, who has mostly fast twitch muscles because of it, you're better off doing less lifting and more things like basketball, swimming, and cycling to build your slow twitch fibers.
    Look into/google/research spending more training time in your aerobic threshold because it gets your muscles better at ridding the lactic acid that makes you feel fatigue, as well as gets your mind used to dealing with dealing with it and therefore better at pushing on through it.
    Most would say you can't turn fast twitch into slow twitch muscle but you can, through training, get your slow twitch to grow and become more efficient. Althou fast twitch helps with sprinting and the likes, there's a point at which the simple mass and design of fast twitch muscle, or too much, gets in the way and tires you when doing things like cycling. Sounds like that's where you're at.
    Internet or not, if you talk to a bb anything more than 12 is a waste for most, but for slow twitch muscle training, 12+ reps with little to no rest between sets, and keep it there 45+ minutes with intervals is where it's at.
    Last edited by theMeat; 10-29-2013 at 05:53 PM.
    Round and round we go

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    There is a lot of great information in the thread. To the OP congrats on both the race and the weight loss.

    I have a few things to highlight. Somewhere above somebody had said that timing is a key to weight loss and performance. Remember that our bodies work differently during exercise and during a sedentary state. There are different pathways for glucose to enter working muscle during exercise so during these times you don't need to worry as much about eating simple sugars. Exercise effects last anywhere from 30 min to an hour after. Therefore after exercise is the best time to replenish muscle glycogen and to add protein for rebuilding stressed muscle. A proper cycle of exercise and nutrition will teach your body to store glycogen in the muscle for when you need it. The other thing about timing and fueling for a ride is if you try to do a long ride on half a tank you are only going to be working at 50% vs if you were to be properly fueled you could do the same ride at 70% and feel the same. Working at the higher intensity is going to build muscle and increase performance.

    Cycling is an endurance sport, and for many people endurance exercises are not great for loosing weight because as said earlier it will tend to break down muscle for energy before it will break down fat stores. And that is two fold against loosing fat first you are not burning the fat and second muscle will burn more fat during sedentary times (rest and recovery). Therefor adding in high intensity interval training for power or speed (check out Joe Friel) is a great tool. This will cause you to use more anaerobic energy causing Excess Post-exercise Oxygen Consumption (EPOC) This will tap into the fat stores to burn off the excess waist products from anaerobic metabolism, I have herd that the effects can last for hours after I don't know about that but it will last well after exercise. The other benefit to high intensity intervals is building muscle which will burn more calories though the day.

    As mentioned in a round about way earlier if you don't fuel the body it can't perform.
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    Quote Originally Posted by jrastories View Post
    There is a lot of great information in the thread. To the OP congrats on both the race and the weight loss.

    I have a few things to highlight. Somewhere above somebody had said that timing is a key to weight loss and performance. Remember that our bodies work differently during exercise and during a sedentary state. There are different pathways for glucose to enter working muscle during exercise so during these times you don't need to worry as much about eating simple sugars. Exercise effects last anywhere from 30 min to an hour after. Therefore after exercise is the best time to replenish muscle glycogen and to add protein for rebuilding stressed muscle. A proper cycle of exercise and nutrition will teach your body to store glycogen in the muscle for when you need it. The other thing about timing and fueling for a ride is if you try to do a long ride on half a tank you are only going to be working at 50% vs if you were to be properly fueled you could do the same ride at 70% and feel the same. Working at the higher intensity is going to build muscle and increase performance.

    Cycling is an endurance sport, and for many people endurance exercises are not great for loosing weight because as said earlier it will tend to break down muscle for energy before it will break down fat stores. And that is two fold against loosing fat first you are not burning the fat and second muscle will burn more fat during sedentary times (rest and recovery). Therefor adding in high intensity interval training for power or speed (check out Joe Friel) is a great tool. This will cause you to use more anaerobic energy causing Excess Post-exercise Oxygen Consumption (EPOC) This will tap into the fat stores to burn off the excess waist products from anaerobic metabolism, I have herd that the effects can last for hours after I don't know about that but it will last well after exercise. The other benefit to high intensity intervals is building muscle which will burn more calories though the day.

    As mentioned in a round about way earlier if you don't fuel the body it can't perform.
    I experience the delicate balance first hand. When I cut back on the carbs, the endurance and power always follows.

  34. #84
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    Re: Burning Stored Fat and Climbing Ability / Performance : Question

    Try timing your nutrition a little differently small snack with carbs fats, and lots of fiber before a ride, simple sugars during a ride (don't worry about the insulin response it would take work the same durring exercise) then carbs, fat and protein after the ride. The total calories should be just below the calories expended durring the ride.
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    Speaking of timing and carbs, some have good results with cycling carbs. Depending on when/how you exercise either no to low carbs for a few days (1 or 2), and then a few days of carbs (3+). Or carbs am and no to lo carbs pm or vise verse. Some just can't mess with carbs without seeing a downside but either way it takes a few weeks to adjust and see, maybe tweak and find that "balance". Strive for being carbed for exercise and give your body time to adapt to the initial more of a bonking feeling. IMO the more important your fitness/strength/stamina is over your weight to your goals, the less you should mess with carbs and the more they help you.
    The more complex the carb the longer lasting it is, the less spikes you should have, and the more ready you are for exercise, especially longer duration exercise. But after exercise simple carbs are fine, maybe even better since you're more depleted and they get absorbed faster also.
    An amazing to me amount of people equate carbs to starchy, processed, or gluttonous foods even though fruits, nuts, veggies etc are loaded with em. Also don't get eating while exercising for anything less than 2-3 hours most days unless i went in hungry, maybe if racing looking for every edge..
    Last edited by theMeat; 10-05-2013 at 09:59 PM.
    Round and round we go

  36. #86
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    update for those who care:

    holding steady at 196 lbs... man its getting hard to lose weight under 200lbs... guess my body is fighting it...

    Im getting protein after rides, eating only whole grain/whole wheat carbs and still heavy on the fruit and veggies...

    Only eating elk, venison, and little bit of bison.

    another note is since my 213lbs to 196lbs I have lost around 2 to 3 inches off my waist... I mean I am fitting into 34 in waist Levis now... at 213 I couldnt fit into 36

  37. #87
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    I would suggest cutting back on the wheat / carbs.

    Or try reducing your eating window, e.g. later breakfasts or earlier dinners and no late night snacks.

    Both of these things teach your body to burn fat for energy instead of relying on a steady stream of carbs.

  38. #88
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    Exchange some carbs for proteins. Work out a couple of hours in the morning before eating anything. Try a new physical activity for exercise.

  39. #89
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    Quote Originally Posted by Dirty $anchez View Post
    Exchange some carbs for proteins. Work out a couple of hours in the morning before eating anything. Try a new physical activity for exercise.
    working out in the morning while semi-fasting (as you say) has helped me in the past, thanks for the reminder...

    I am still seeing results that I am happy with.. just slow progress...

  40. #90
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    Cool beans. Since you're losing waist size but not weight you must be gaining muscle while burning stores so congrads.
    Exercising while on empty like cardio after an hour long work out, or in the morn before eating is a good trick, best used for the last few stubborn pounds, or for a week or two in between cycles. Smaller more often meals is a better long term trick/strategy.
    If you feel like you're getting stronger, have more stamina, and you're clothes fit better than keep it up, it's working. If you make some more improvements, try some new methods, or just cut down on foods you can see faster progress, but go too far and your fitness gains will/can suffer.
    Some weeks you lose more than others even when things are the same, just the way it is. Look to stay the coarse for 6-8 weeks then make changes to avoid plateauing, dial into what works, what it takes, and how it effects you.
    Last edited by theMeat; 10-29-2013 at 05:14 PM.
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  41. #91
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    One of the biggest things I learned in my university nutrition class was variety is one of the best options for food. Different meats will offer you different proteins which your body needs. Same goes for vitamins and other nutrients. Try adding some variety to your diet it may keep things interesting and may give your body what it needs to both increase muscle and loose some more fat.
    That is some impressive weight loss and size loss keep it up.

    My biggest question for you is how does all this make you feel. I am a big believer that an active lifestyle can cure just about anything mental and physical.

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  42. #92
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    Quote Originally Posted by jrastories View Post
    One of the biggest things I learned in my university nutrition class was variety is one of the best options for food.
    Agreed, and it's how we evolved.
    Round and round we go

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    Nice job on moving below 200! I'm a couple of years into getting fit again, I was a pretty good c1 racer back 20 years ago, with job and kids etc I got up to about 225 a few years back. I cut the obvious junk out of my diet and lost the first 20 pounds in about 2 years. Then a little over 2 years ago I started regularly riding my bike again. I do lots of short hard hills on a fairly short mtb loop, they work as natural intervals, my heart rate is in the higher ranges most of the time. After getting down to about 190, I started racing again a little over a year ago, and I've not given much thought to losing weight, I just want to get fast.

    I understand (someone comment if I'm wrong) that by doing hard workouts and then needing to rebuild that muscle tissue I need fuel, - starving is the last thing I want to do. I have had very few 'empty stomachs' in the past year, and I try to snack pretty healthy, I also include protein bars and protein powder. I never ride on an empty stomach, for an early morning ride I cook 2 eggs in olive oil and maybe have a small piece of ham, or toast, after 2 to 2.5 hours I'm starting to get pretty hungry again. Lunch rides I'll eat a half sandwich, then finish the other half when I get back.
    I still eat a lot, but I ride my bike 4 or 5 times a week. I weighed myself the other day; 172#, I'm 6'3" and 46. I've been doing situps/pushups/pullups/backlifts after the bike workouts and I'm more muscly than I've ever been, and I'm having a good season in Cat3 cyclocross. I don't need to lose any more weight, but if I do while getting faster, that's ok, if I gain weight and get faster, that's ok too.
    Mostly ignoring the scale and just focusing on getting fast is working for me. Getting fast takes years for most people, - keep at it.

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    Cool beans Jim ^. Some things for you to consider.
    When it comes to pedaling do some days long and paced and other hard and fast. Road rider's that don't ride trails have no soul, mtber's that don't ride road have no legs.
    Some days split up your body weight exercises from your cycling so you can push as hard as possible at whichever for that day. You can also on some days split up your body weight exercises, ie, do rows and pull-ups one day till failure for full exhaustion of a certain muscle group, which will make recovery for that muscle group better/faster/easier also. This can/should also be thought of in terms or weeks instead of days, but the point is your training should have some varying emphasis on faster/longer/technical, both on and off the bike.
    Take 2 days off in a row every week or two, and take a week off anything more than light exercise for a full week every month or two.
    As a climactic end and to give yourself time to recover, push real hard, or real long before time off. I don't know your condition but squats/lunges and hyperextentions are great exercises for most too. Also, in general think it's better to exercise first ride after, but either way you should mix that up some too.
    Last edited by theMeat; 11-26-2013 at 12:00 PM.
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  45. #95
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    Quote Originally Posted by jrastories View Post
    One of the biggest things I learned in my university nutrition class was variety is one of the best options for food. Different meats will offer you different proteins which your body needs. Same goes for vitamins and other nutrients. Try adding some variety to your diet it may keep things interesting and may give your body what it needs to both increase muscle and loose some more fat.
    That is some impressive weight loss and size loss keep it up.

    My biggest question for you is how does all this make you feel. I am a big believer that an active lifestyle can cure just about anything mental and physical.

    Sent from my GT-N5110 using Tapatalk
    sorry, I guess I should pay more attention to this thread

    I feel great. I really have reduced the amount of sick time taken in the past 2 years. My cravings for sweets and other bad foods has gradually been reduced with my new lifestyle. That took a long time.

    Wearing 34 waist jeans around work (considering I was wearing 40's about 2 years ago) has attracted a lot of attention. Its funny watching folks be very careful about how they compliment me because of all the ridiculous sexual harassment rules we have at my workplace... I think there is a very respectful way to tell someone they look attractive... But, I guess its always a few lewd males that ruin it for everyone...

    Looks like I am hitting another wall. I am still at 196.

  46. #96
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    Quote Originally Posted by MtbAZ44 View Post
    Looks like I am hitting another wall. I am still at 196
    Looks like you can either improve/tweak/reduce your diet, or step up the exercise. For many just taking a week off every coupla 3 months gets progress moving again.
    Round and round we go

  47. #97
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    Only eating elk, venison, and little bit of bison.
    if you eat red meat (game meats are the key..) Now out and about I will have my 5-guys though at times...

    But there is a place here in Central Pa. I had been going to for about a decade now (they have great wild game burgers...)

    Fuddruckers®, World's Greatest Hamburgers®

    But when I was living in Philly I always wanted to go here (in fact I will drive here thus Spring just to try this place out..) supposed to be the Best 'Wild Game' restaurant (it's what I been hearing for years..)

    Fuddruckers only has 4 wild game burgers, this place has 3 times the selection on meats (and different variations...) I can't wait to try this spot (don't know anyone who has been to it though? just heard folks talking about it for the last 10 years when I inquired about wild game meats...)

    Unique Culinary Adventures: <A NAME="Wild-Game-Restaurant-in-Kennett-Square-PA">Wild Game Restaurant in Kennett Square, PA</A>

    Then there is this place between Lancaster (Amish Country) and York Pa. They are cousins of the Paul Prudhomme (Spice) guy.. and this is the best alligator/frogs/ducks I ever had (though never had it really until this place)---and no I don't work for anyone here..

    Prudhomme's Lost Cajun Kitchen, a little bit of cajun in Pennsylvania, PA

    (I put a posts people are hating on about the best beer, have it here in tap, Majic Hat!!)---and when you have had it in this setting (you would think it is the best beer also)---this place has entertainment and food--just like you are in New Orleans!?!?!? no kidding, this could be the best restaurant experience ever!!

    Just from Philly (and the surrounding area) you have the best (freshest food anywhere I have been to.)--the Best sandwich in America (and mac and cheese) are at Reading Terminal in Philly... So living here (and being from Philly) you get spoiled with the food options....

    even the iron chef (Japanese guy Morimoto) has his restaurant in Philly!!

  48. #98
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    247, thanks. I am pretty positive the venison and elk I eat is farm raised. I would prefer wild but that is very hard to come by. Kind of annoys me because I know a lot of hunters here in arizona that just let their game sit in the freezer for years and finally when it's freezer burnt to hell, they throw it out. I am not sure why hunters generally cannot let go of their meat even when they know they are not going to eat it.

    I get my meats from Sprouts market. They are the only place I know of with a good exotic meat selection.

    We have fuddruckers here in Arizona, they used to have ostrich but that came off the menu. Now they only have Buffalo

  49. #99
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    check your local farmers market (stuff there is usually the freshest food in any area)

    In Southeast/Central Pa. they even have the oldest farmers market in America in Lancaster (but maybe the Amish Mafia runs that??)---but the food here is just so fresh compared to other areas I have lived.. And if you can find the 'hard to find' game meats in Amish Country (you should be able to find it anywhere in the Country (one would think??)

    remember, Thanksgiving is all about turkey (and cheating on the diet to get your metabolism charged up)---

  50. #100
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    thanks 247!.

    194 lbs today. finally below 195. I can now fit into 33 waist jeans and my resting pulse was recorded at a lifetime low of 56 bpm...

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