Is anyone dieting? I’ve gradually lost about 17-18 pounds over the last year and a half of training but I’m still 20 pounds over my racing weight from 25 years ago. I’m 53. I’m not delusional that I’ll hit my 28 year old weight in short order or ever. I’ve changed my diet inch by inch over the last 10 years towards more healthy, whole foods.
I hate dieting and being hungry! I’ve resisted actually dieting and tracking. Last year I decided to get ultra serious about the cycling and I’ve gotten impatient with my slow trickle of weight loss though 18 pounds is great and I’m looking pretty lean for my age. But still not race weight!
I weighed in at 193 pounds the other day. (6 ft tall)
Last week I decided that during the base miles phase of my season I was going to put the pedal to the metal so to speak. I got out my old Lose It! to count calories. It also links to Strava and the Apple watch and gives me bonuses for exercise.
I’ve been doing it for 5 days now. I have to say that it isn’t as hard as I thought. I’m mostly eating exactly the same as I did before but I’m more aware. It’s forcing me to cool it on super high calorie stuff and snacks or cool it on calories in general on a rest day. The biggest difference is that I come to the next meal extra hungry.
I’ve doing a few hacks on top of my already healthy diet.
Getting at least 4 doses of 20 grams of protein or more per day to maintain muscle. (I’ve been hitting about 150 grams on average.)
After tracking for 5 days I was eating about 300 grams of carb per day. I’m trying to cut fat a little bit and get to 400 grams per day to support workouts.
Allow a refeed every 7-10 days or so - meaning eat the full calorie budget and not be in deficit.
These three hacks are from the ClimbSci podcast. They are sports nutritionist who do a “climbing” podcast which has little to do with climbing and is very general sports nutrition focused.
I’m also doing 10-15 hours of riding, mostly in Z2 (or Seiler Z1). I’m doing a polarized base and my theory is that most of the riding will be in the optimum fat burning zone. I figure I might as well take advantage of it. I think it makes sense. Eat a bit less dietary fat, eat a few more carbs, and burn a pound of fat or more per week on the bike.
My goal is to lose 10-12 pounds over the next 12 weeks. I think it’s achievable and I wouldn’t be surprised if I lost more. That would put me in the low 180s which I haven’t been since college. I actually ended the racing career in my 20s at 180lbs which was 5 pounds more than where I wanted to be at the time. 175lbs is ultimate goal weight.