Cycling and Diet advice, Please!
Discussion
Right guys, I need some advice.
Im training for the London2Brighton Bike ride, like alot of you.
As part of my training, im cycling 20 miles a day to and from work (10 miles each way), and going for longer 30 mile jaunts on the weekend, this will be up'd over the next 7 weeks.
As is the norm, this is my bike:
http://www.evanscycles.com/products/specialized/al...
She is a beauty- rides really well- I feel like I can do the Tour De France on it!
Ok, so, here is a bit about my health- I used to weigh 17.5 stone. Ive now slimmed down to 15.4 stone (yay!) and my target is 13/13.5 st. im 6ft 3.
Ive been told by a personal trainer at work that on the days I cycle in (and so far im following his advice), I should take eat 2 pieces of fruit at around 11.30, followed by two chicken breast (oven baked) and brown/savoury rice, with added veg, followed by another two peices of fruit at around 4.45 to give me energy for the cycle back, and also to help repair my muscles etc.... My evening meal (eaten at 7pm) is 90% protein, with minimal white rice or pasta. Everyday for Breakfast I have a bowl of Cornflakes.
So my question is, does the diet sound about right to you lot, with the aims of losing weight and keeping injuries down to a minimum, or is there anything I can change or add to help improve my stamina/fitness while losing this final two stone?
Thanks for the help!
Daz
edit- I should add that the diet is NOT a drastic change in lifestyle for me!!!
Im training for the London2Brighton Bike ride, like alot of you.
As part of my training, im cycling 20 miles a day to and from work (10 miles each way), and going for longer 30 mile jaunts on the weekend, this will be up'd over the next 7 weeks.
As is the norm, this is my bike:
http://www.evanscycles.com/products/specialized/al...
She is a beauty- rides really well- I feel like I can do the Tour De France on it!
Ok, so, here is a bit about my health- I used to weigh 17.5 stone. Ive now slimmed down to 15.4 stone (yay!) and my target is 13/13.5 st. im 6ft 3.
Ive been told by a personal trainer at work that on the days I cycle in (and so far im following his advice), I should take eat 2 pieces of fruit at around 11.30, followed by two chicken breast (oven baked) and brown/savoury rice, with added veg, followed by another two peices of fruit at around 4.45 to give me energy for the cycle back, and also to help repair my muscles etc.... My evening meal (eaten at 7pm) is 90% protein, with minimal white rice or pasta. Everyday for Breakfast I have a bowl of Cornflakes.
So my question is, does the diet sound about right to you lot, with the aims of losing weight and keeping injuries down to a minimum, or is there anything I can change or add to help improve my stamina/fitness while losing this final two stone?
Thanks for the help!
Daz
edit- I should add that the diet is NOT a drastic change in lifestyle for me!!!
Edited by DarrenL on Friday 7th May 13:46
As soon as possible after your training rides, try and get some protein in. This helps massively with recovery and also helps stave of colds etc. which can take advantage of the body's fatigued state.
You can get protein/recovery bars or shakes, but AFAIK, they don't neccessarily have advantages over good, ordinary grub. I tend to use them mainly because they're convenient, especailly after my weekly 3hr mtb night rides, because preparing anything else, and sorting kit out and getting showered when you arrive home at 9:30pm is difficult.
You can get protein/recovery bars or shakes, but AFAIK, they don't neccessarily have advantages over good, ordinary grub. I tend to use them mainly because they're convenient, especailly after my weekly 3hr mtb night rides, because preparing anything else, and sorting kit out and getting showered when you arrive home at 9:30pm is difficult.
Digga said:
As soon as possible after your training rides, try and get some protein in. This helps massively with recovery and also helps stave of colds etc. which can take advantage of the body's fatigued state.
You can get protein/recovery bars or shakes, but AFAIK, they don't neccessarily have advantages over good, ordinary grub. I tend to use them mainly because they're convenient, especailly after my weekly 3hr mtb night rides, because preparing anything else, and sorting kit out and getting showered when you arrive home at 9:30pm is difficult.
whoops, should have added that I take this after any cycling - http://www.sshealthfoods.com/pages.php?page=lt.pow... bloody nice as well!You can get protein/recovery bars or shakes, but AFAIK, they don't neccessarily have advantages over good, ordinary grub. I tend to use them mainly because they're convenient, especailly after my weekly 3hr mtb night rides, because preparing anything else, and sorting kit out and getting showered when you arrive home at 9:30pm is difficult.
drivin_me_nuts said:
perhaps change the cornflakes for something with more protein, less salt and sugar (unless it's one of the real eco friendly cardboard ones!). When I was training every day a while back I was eating porridge with crushed nuts and sultanas.
is that to cut the calories, or to give me more energy...or both!!???Also, what are the chances of me getting near my goal of 13.5 stone over the next 7 weeks? So thats the cycling, alongside Martial Arts (Choi Kwang Do) 3 times a week.
DarrenL said:
drivin_me_nuts said:
perhaps change the cornflakes for something with more protein, less salt and sugar (unless it's one of the real eco friendly cardboard ones!). When I was training every day a while back I was eating porridge with crushed nuts and sultanas.
is that to cut the calories, or to give me more energy...or both!!???Also, what are the chances of me getting near my goal of 13.5 stone over the next 7 weeks? So thats the cycling, alongside Martial Arts (Choi Kwang Do) 3 times a week.
Cycling is fab for cv exercise. Are you doing it properly? i.e. pulling up with your legs as well as pushing down, your technique will aide you immensely.
drivin_me_nuts said:
DarrenL said:
drivin_me_nuts said:
perhaps change the cornflakes for something with more protein, less salt and sugar (unless it's one of the real eco friendly cardboard ones!). When I was training every day a while back I was eating porridge with crushed nuts and sultanas.
is that to cut the calories, or to give me more energy...or both!!???Also, what are the chances of me getting near my goal of 13.5 stone over the next 7 weeks? So thats the cycling, alongside Martial Arts (Choi Kwang Do) 3 times a week.
Cycling is fab for cv exercise. Are you doing it properly? i.e. pulling up with your legs as well as pushing down, your technique will aide you immensely.
DarrenL said:
yep, well I think im doing it properly!!! I can reach speeds of 21.5 MPH on a FLAT road (which im very happy with!) i keep my toes on the peddles (as opposed to the arch of my foot, so im adopting a 'running' style. Does this sound about right?
Sadly I've lost a lot of interest in cycling over the past year, but I'm determined to get back into it! So don't quote me on this. I'm pretty sure you should place your foot so the ball of your foot is in line with the spindle of the pedal. I found swapping my normal flat pedals for SPD's really helped due to forcing me to keep my feet in the correct position as well as allowing me to pull up hard on the pedal.1: (as said already by the previous poster) get yourself clipless pedals (if you don't already have some)
2: maintain your regular diet but increase your mileage.
3: use an energy drink when cycling it will increase your longevity and aid recovery. I recommend Hi5
I too am 6"3 and started cycling again 4 months ago, I've lost 1 stone (6.5kg) in that time which isn't bad because I'm only 78kgs. I didn't change my diet at all, I just up'd the mileage and the time spent in the gym. Don't obsess on weight though.
2: maintain your regular diet but increase your mileage.
3: use an energy drink when cycling it will increase your longevity and aid recovery. I recommend Hi5
I too am 6"3 and started cycling again 4 months ago, I've lost 1 stone (6.5kg) in that time which isn't bad because I'm only 78kgs. I didn't change my diet at all, I just up'd the mileage and the time spent in the gym. Don't obsess on weight though.
Edited by NitroNick on Saturday 8th May 01:34
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