Weighed in at 94kg today which I’m hoping it a bit of an anomaly. I didn’t have a great day yesterday but was showing consistent weight loss through the week.
5 weeks to holiday, 8.5 weeks till I try and climb Ventoux 3 times. Must try harder!
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Had a really good weigh in today after a tough one last week. All in I’m down about 3kg for the month, which I’m really happy with.
Definitely trending down. This view doesn’t have my initial high weigh in.
The Good
- Pretty used to my calorie restriction level now so not as painful anymore.
- Still setting PRs and doing lots of outdoor riding, so I don’t think my overall FTP has suffered too much.
- Resting heart rate has never been lower.
The Bad
- Still need to incorporate more high quality foods. Making progress here but room to improve.
- Trying to balance calories better across the week so that I don’t try to manage to 1,500 calories on rest days and 2,500-4,000 on workout days. Trying to find the right daily average to stick to.
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Just be aware that daily fluctuations can also be annoying. I measure daily but try not to sweat variation. It pays off later seeing a detailed trend but you might also see that over the long term.
As with most things, the process is most important.
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Hey, welcome to everyone who has recently joined the challenge. To everyone who has dropped off, come back, it will work.
The data so far: The team has lost 70.9 kg, the equivalent of:
- 1 Light Heavyweight Boxer ( ARTUR BETERBIEV, current champion… We are coming for you. Somehow I don’t think he would be afraid).
- 3545 hours of Cinema Film Roll…
- 1.02 Beer kegs.
- 1/2 of a Panda Bear
- 1/10 of a Polar Bear
- 150 Soccer/Footballs
- 200 cans of soup.
So now you know.
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Hahaa thanks a lot for these calculations dude.
Personally I feel like I have fell off the horse a bit, eating a lot of stuff on impulse, not just healthy meals that fuel and support my training but must have built some reasonable habits because moving in the right direction.
The good weather in the UK has helped me to just get out and do more kms than usual for sure so thats one half of the equation.
T
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A bit of a humble brag but I keep needing to update my weight for my watt/kg calculations for TR weekly. Its nice to see the number go up without having to do a ramp test 
Many many more months to go but I like where things have gone so far.
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That’s awesome. In my case I’m almost back down to the weight that TrainerRoad thinks I am. But soon I’ll be able to update it!
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Yeah, I updated it yesterday for zwift and I noticed that while doing Petitit I was going much farther than usual.
Little things like that keep me motivated.
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I have a feeling my ramp test might go down a little because I am not focused on that right now. My riding has been just fun outside “butter burners” and if the weather is bad I am on the trainer I am watching movies. Although lately the weather has been awesome in Ohio. Just about as perfect of a summer as you could ask for.
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Thats fair. I’m not pushing a hard TR plan right now either since my focus is weightloss. Just getting time on the trainer and watching my calories
Stay safe out there
Question for the calorie counters
I am on day 40 of tracking my calories and haven’t lost nearly the weight I should have IMO (approx 1 pound on average).
My setup - Loseit app on my phone - connected to my Apple watch and Strava
By default my Loseit app has been giving me calorie bonuses for workouts via Strava. So I have been getting calorie bonuses for rides and runs (soon swims), and also activity bonus from my watch.
I am thinking these are too many bonuses?
Do you calorie counters add the bonuses? add only the activity bonuses (apple watch movement)? or scrub all the bonuses from workouts and activity bonuses?
Thanks
Mike
I read that the accuracy of calorie counts from fitness trackers can be off by as much as 25%. I am also not sure if the generic BMR is always right. So I am pretty conservative with my estimates and don’t “eat the bonus”. I add some food for the activities so I am not starving, but a little less than what I am allowed according to the watch.
I think if you try some different things with base food and training food you can piece together how close the watch is.
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I don’t know the loseit app. Sorry. I use cronometer and use my apple watch to log my daily movement calories with other apps tracking exercise calories.
As for losing weight, over 2 weeks, what’s been your progress? Have you been losing weight or are you stable? If it’s stable, cut your calories by like 10% because its a sign that you are eating too much and/or not burning as many calories as needed. If you’ve been losing, maybe wait 2 more weeks before cutting more calories as it could be you holding onto water weight
Note that as you diet over time, your BMR tends to slow down. Thats why you may need to adjust your calories down if you aren’t seeing the progress you expect even if you’ve held your calories constant in the burning zone.
Here’s a good article on stalling. I used their base recommendations to set my diet right now to great success. It might be able to help you adjust yours
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Ha ha this is great - the bubble people are my vibe
Thanks for sharing - i have been steady weight wise, but seeing huge calorie deficits each week (though I don’t think these are accurate since I am getting bonus calories from Strava activities)
I disconnected by calorie counter from Strava this week and will gauge how it goes. I am trying to find a steady -500 deficit everyday but maintaining decent training load.
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I don’t include calories burned for anything other than TR rides as they can be reasonably accurate due to power/Kj calculations.
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My weight has been holding pretty consistent despite feeling like I am eating healthy, so this week I am going to track my calories to get a better picture. I have a whoop band which gives daily calories burned that seem about right (a slight underestimate if anything), so if I can stay a couple of hundred kcal below that each day hopefully I will see some progress.
I am curious, where do you guys try to make your calorie deficit? Do you spread it evenly across the week, or more of a deficit on your non-riding or riding days? Any particular reasons as to why one way is better?
In my case almost all deficit made is on normal training days because of one reason - my weight is already just above 52kg (last week average) and my BMR is very, very low. So just to stay at +/- 0 on non-training days I skip breakfast and make very little deficit on those days somehow, eating only in the afternoon and evening.
And what is more - on training days I spend those ~2 hours training and when I train I don’t think about food 
And after that is time for a dinner and the day ends → success
I don’t think it is possible to distribute it evenly when one day I have no training, other 700kcal training and 3000kcal on Saturday for instance so I watch it daily.
There is also a psychological effect for me. If I would distribute it evenly I would start my week with a “debt” to make up for following days. For piece of mind I prefer to avoid any debts
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Just got my weight back under what it was on my TR profile. I set it at 94kg when I was 94kg last year. I never amended as it went up but the post from @killroy123 reminded me to check.
93kg this morning
Gone from:
250w @ 99kg = 2.52w/kg
to
271w @93kg = 2.91w/kg
in 8 weeks.
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I try to keep it pretty simple & base my eating around the same foods every day that way I know what I’m taking in for calories. However, on harder TR days over 1000kj, I’ll take in 250-500 extra calories, usually consisting of Cheerios & milk 
. When I’m riding outside above endurance pace, I usually take in ~200 calories/50g carbs/hour of Tailwind. With all that I end up with 500 calorie/day deficit on my rest day & roughly 750-1000+ on riding days depending on how long I’m pedaling for. I track all this in MFP, btw.
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I find that I can keep to a deficit on both training and non-training days but it is much easier when I train. In an average hour long TR ride I can burn 500-600+ calories pretty easily which makes for a nice buffer.
My deficits are never hugely drastic, ranging from 200 to 500ish but that adds up over the week quite nicely. I will also have a splurge meal or some extra snacks once every week or two to keep my sanity.
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