Ok some of you will remember a series of threads I’ve made where I’ve failed some workouts and my FTP has dropped. If not se here:
So while many questions came up about my training load (started with a mid volume plan) and the calibration of my gear I think I’ve come to the conclusion that my diet has been playing the biggest roll in my issues. In the last thread a lot of people were blaming my workout failures on a caloric restriction because I talked about weight loss being my main goal. To clarify CURRENTLY weight loss is my main goal. When I was doing my SSB work weight loss WAS NOT my main goal and I was not focused on my diet, in fact I had increased my caloric intake thinking I needed to for the program. But I think I’m finding that nutrient balance and not caloric intake has been my limiting factor.
As weight loss is NOW my main goal I have started tracking on MyFitnessPal (MFP) again. What I found was that I eat a majority of fat (damn I love avocados) and WAY not enough protein. So for the last week I’ve worked on changing up my diet to achieve a better macro balance while restricting calories. Current targets have been the generic 50/30/20 Carbs/Fat/Protein split that MFP defaults to and 1,690 calories a day, before exercise. I’m also intermittent fasting again (I did this early in 2018 but had mostly stopped during SSB) using the 16:8 method several days a week.
But with that said cycling performance is also near the top of my priorities, why else would I be a TrainerRoad subscriber? So my goal with this thread is to hopefully get some feedback on what I’m doing and learn to eat the right way. Funny to say that as a 45 year old and parent of two but really I feel like I’ve got no clue how to properly eat. I WON’T be fasted for most of my workouts though I will probably do some added zone 1/2 type rides fasted. Currently I’m in week 2 of sustained power build.
So yesterday felt like a huge success. I’ve been struggling to complete workouts at 100% but yesterday was able to complete Bashful +1 at 100% and honestly I felt like I could have gone a bit harder…like I could have completed it if my FTP was set higher. What was different? Well my caloric intake before my ride was much higher (I didn’t IF yesterday) and my carb intake was also higher than it had been. My partner (decided calling her my girlfriend just was right at our age) on the other hand really seemed to struggle, though she did complete it at 100%. She on the other hand only had a Shakeology shake for lunch and nothing else before the ride. Looking at the numbers breakdown I had eaten all of my base calories before my ride and unfortunately after dinner I had gone over my total for the day but not grossly. I have a couple of easy tweeks to what I ate yesterday that would have landed me almost spot on my caloric target.
So on the advice of many I have ordered The Endurance Diet by Matt Fitzgerald since Barnes and Noble didn’t have it…still waiting for that to arrive. Thanks to those that have taken the time to read my threads and keep giving suggestions.
So question for those that may know. Do you see any issue doing 16:8 fasting, eating at lunch time and then doing my TrainerRoad workout after work (typically 5:45-6:30 start for my workout)? I’m thinking that as long as I eat a sized meal at lunch and a snack in the afternoon a couple hours before the workout I should be good.
Also I heard @Nate_Pearson suggest a 60/20/20 macro split last week and even pushing to 70% carbs on a hard workout day. Is that a better macro target than 50/30/20?