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Achieving Your Cycling Goals by Achieving Your Target Weight

Achieving Your Cycling Goals by Achieving Your Target Weight. David Cole dlcole@nc.rr.com. This presentation should…. Help you identify your ideal, target weight Help you become more aware of the diet choices you make

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Achieving Your Cycling Goals by Achieving Your Target Weight

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  1. Achieving Your Cycling GoalsbyAchieving Your Target Weight David Cole dlcole@nc.rr.com

  2. This presentation should… • Help you identify your ideal, target weight • Help you become more aware of the diet choices you make • Equip you to make diet exchanges to lose weight while not depriving yourself • Give you practical tips that can help you take control of your own weight and fitness destiny

  3. RESOURCES • RoadBikeRider.com • Bicycling.com • Various online sites • Consumer Reports • My own personal experience

  4. Six Assertions • Your current diet and exercise regimen is perfectly suited to your current weight • It is difficult to lose weight by exercise alone • Most diets are deprivation diets, and you can only deprive yourself for so long • Good food makes you feel good; bad food makes you feel bad • Crowding out bad food with good food can change the equation to your favor • Goals are important - to say “No” to something, you need to be saying a bigger “Yes” to something else (~Steven Covey)

  5. 10 extra pounds equates to 2-3 extra minutes climbing Bynum Ridge Every extra pound you carry above your ideal weight makes you 15 to 20 seconds slower for each mile of a climb.- Bicycling Magazine

  6. The extremes

  7. What is your ideal cycling weight? Men • 106 pounds for first 5 feet of height • 6 pounds for each additional inch • 5’10” man’s target: ~166 pounds • Women • 100 pounds for first 5 feet of height • 5 pounds for each additional inch • 5’6” woman’s target: ~130 pounds • Then • Adjust +/- 10% based on wrist size

  8. Or, set target as % body fat • Measure your current body fat percentage • Lifetime Fitness happy to help • Calculate lean body mass • Current weight minus pounds of body fat • Set goal for body fat • Men: 10 to 25% • Women: 18 to 30 % • Calculate your resulting target weight

  9. InBody measurements at LifeTime Free 7-day passes available Will Martin – 919-467-7779 x301369

  10. RBR’s 12 weight loss strategies • Be patient, lose weight gradually • Eat a nutrient-dense but low-energy-dense diet • Eat carbohydrates that are primarily low glycemic • Eat well before, during, and after rides, but resume a calorie-deficient diet the rest of the time • Don’t pig-out after a ride

  11. RBR’s 12 weight loss strategies… • Eat smaller meals more frequently • Don’t eat after 7:0pm • Use cycling to help burn more calories • Pick up the pace on your rides • Ride more often • Keep a food diary • Build some muscle to preserve lean mass and increase metabolism

  12. Lose It! MyFitnessPal Apps that can help also, SparkPeople.com and app

  13. What worked for me – diet • Snacked on fruit, nuts, and yogurt • Avoided sugar, bad fat, and fried potatoes (except for Tyler’s garlic fries – too awesome!) • Replaced soft drinks with iced tea • Used water or diluted Gatorade on short rides • Carried Fig Newtons as snacks • Took my lunch to work w/ homemade bread • Enjoyed chocolate and peanut butter in modest amounts • Enjoyed good beer and good bourbon

  14. What worked for me – exercise • Commuted to work 1-2 times per week • Hard rides on Wednesday nights • Long rides on weekend • Kayaked on many weekends • Core strength workout 2-3 times per week

  15. Observations – core strength • Stability ball workout very effective • Only 30 minutes • Significantly tightens abdominal muscles • Makes you feel lean and tight • Can feel extra gut strength on the bike • Better enables detecting fullness

  16. Observations – mindful eating • Learned to recognize being truly hungry versus just wanting to eat • If truly hungry, I ate • If not, hot tea helped, or small snack • Conditioned myself that being slightly hungry at night was desired state • Savored calorie-worthy foods

  17. Levels of diet Holiday/ Vacation Aware Gluttonous Unaware Deliberate Dieting Fasting

  18. Lose It! Recommendations • Find staples that you enjoy and that meet your nutrition goals • Be very wary of sugar, bad fat, and refined carbs • Keep a food diary, at least for a while, to make you aware of what you eat • Use social media and smartphone apps to your advantage

  19. Recommendations… • Enjoy good food, and feel better for doing so • For exercise, find a variety of things you enjoy doing, and do them • Develop core strength • Set a goal that challenges yourself, and use that for motivation

  20. Thank You

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