WEIGHT LOSS FOR CYCLISTS
It’s that time of year when everyone starts looking forward to warmer days and sunshine, and of course more time on the bike. It’s also the time when many cyclists think about losing those winter kilos that went on watching Le Tour, whilst your bike got lonely in the corner.Weight loss for athletes (an non-athletes) remains a minefield of fact, fiction, best sellers and diet plans. So what’s the basic science that underpins weight loss, what’s different for athletes, and what are some practical tips for cyclists wanting to lose weight?
Firstly I want to start by considering the two meal plans below. Have a close look then answer this question: which would be more effective if you were trying to lose weight?
Nutrition Basics
Apologies if you know this already but it’s important to first understand a few basics before we go further. Our bodies produce energy from four nutrients (or fuel sources if you like) – fat, carbohydrate, protein and alcohol. Energy is measured in kilojoules or calories – generally speaking one gram of carbs and protein provide 4 calories each, a gram of alcohol 7 calories and a gram of fat 9 calories. The body produces energy for metabolism (the bodily functions that keep you alive), thermogenesis (heat production), and for muscle contractions (to produce movement).
Energy balance compares the amount of energy you’ve eaten to the amount you’ve used. Energy balance is either positive (more eaten than used), neutral (equal amounts) or negative (less eaten than used).
In positive energy balance you’re eating more than you need. Excess fat is stored as body fat. Excess carbohydrate is stored in the muscles and liver as glycogen (a form of carbohydrate). The one about avoiding carbs at night because it’ll convert to fat is incorrect – if it were true then how could you carb load? Excess protein and alcohol aren’t stored; instead they’re preferentially used as an energy source whilst sparing carbs and fat.
Overall a positive energy balance causes weight gain, negative energy balance weight loss and a neutral energy balance a stable weight. Almost a century of research has failed to prove otherwise, and every diet known to man works only when it achieves a negative energy balance.
Does the type of calories matter?
Is it as simple as manipulating energy balance to lose weight? Research suggests that negative energy balance is the only thing that matters for total weight loss. The largest study on the topic was published in 2009, comparing 811 overweight people randomised to one of four diets:
- - Low fat, moderate protein, high carb
- - Low fat, high protein, moderate-high carb
- - High fat, average protein, moderate carb
- - High fat, high protein, low carb
After 6 months, then again at 2 years there was no difference in weight loss between the groups.
This finding is fairly consistent when looking at total weight loss. However it’s a different story if you want to preserve muscle and focus just on body fat loss. Athletes can obsess about reducing kilos on the scales. But be careful what you wish for – a large weight loss may improve your power/weight ratio and climbing prowess, but if you lose muscle your total power (hence sprinting and TT ability) may suffer as a consequence.
If you want to aim for body fat loss with maximum muscle retention, research suggests maintaining a moderate-to-high amount of protein in your diet (1.5-2.5 grams of protein for every kg of your body weight). Most Australians already eat that much, so it doesn’t necessarily mean eating more protein, simply not cutting it back. If you’re willing to sacrifice muscle along the way for larger/faster weight loss then go for a low-to-moderate amount of protein (0.8-1.0 grams per kg body weight).
Another consideration for cyclists is how to fuel your training whilst losing weight. Carbohydrate is your main fuel source during moderate-to-vigorous exercise, but if you overly restrict it training intensity is likely to suffer. It’s difficult to put an exact figure on this because carb requirements vary with training volume and intensity, level of fitness, altitude and gender. But I’d suggest you only limit high carb foods if you have to, or where they’re also high in fat. You can also adjust the amount of carbs over the week to focus around bigger training days, with less on the rest and lighter days.
Translating this into food
So what does this mean in terms of breakfast, lunch and dinner? There’s no single answer to that – just like doing your tax return this is where you either have to sit down and work it out or call in an expert to help.
If you want to do it yourself there’s a variety of smartphone apps and websites that you can use to log your food and calculate the calories. In Australia one of the best ones is Calorie King (www.calorieking.com.au). You don’t need to obsess about it but you probably need to at least have some idea of where the calories, fat, protein and carbs are coming from in your diet to make smart decisions about your eating. If your weight is currently stable then generally speaking a reduction of about 500 calories (or ~2000kJ) a day is required for weight loss of ~1kg a month. Faster weight loss comes with greater reductions, but this may be harder to sustain and fuel your training.
When deciding what to change in your diet, my advice is to be objective and forget any pre-conceived ideas about “good” and “bad” foods. Research shows that people who think this way are less likely to lose weight and more likely to regain it. Besides, if you can reduce your calories enough to lose weight and still eat a bag of chips every night, why feel guilty about it?
Instead be business-like and look at the numbers. Find the foods that contribute lots of calories, but ones that you don’t really care if you eat them or not. Don’t worry about haggling over the teaspoon of sugar in your coffee – it’s only 16 calories. If you can’t stand sugar-less coffee then why deprive yourself? There’s bound to be easier changes you can make. Remember you need to be consistently in negative energy balance for weeks, if not months, so it needs to be realistic and sustainable, without you feeling hungry or miserable.
There are some common mistakes I see when athletes try to lose weight:
- - Eating large amounts of foods that are high in “healthy fats” such as avocado, oils, nuts and seeds. Whilst this is quite healthy from a cholesterol perspective, a gram of fat has the same calorie value no matter whether it’s from pig fat or olive oil. Half an avocado contains the same calories as a Mars Bar, and half a cup of raw almonds has more calories than 6 Weet Bix and milk!
- - Snacking on sports bars, drinks and lollies when they’re not actually training. These foods pack a lot of energy into a small, easy to consume package. Not ideal for weight loss.
- - Overeating protein shakes or other recovery foods when it’s not necessary (eg. after an easy recovery ride or an easy roll to the coffee shop with your mates)
- - Not adjusting their calories for periods of lower training loads, or when you’re injured or taking a break from the bike
- - Excessive calories coming from sports foods and supplements you don’t need
What happens if I restrict my energy too much or get too lean?
There are problems with restricting the energy in your diet too much, especially when coupled with large volumes of training. There isn’t space here to go into details (that could be another post) but the consequences can include:
- - Fatigue and inability to perform to the level you should
- - Menstrual cycle disruptions in females
- - Loss of bone density in both men and women, due to hormonal changes in the – body
- - Increased risk of illness and infection (including common colds as well as glandular fever)
Summary:
To lose weight you need to be in a consistent negative energy balance. Don’t assume because your diet is healthy that you’ll automatically lose weight, but on the flipside don’t feel that your eating has to be perfect either.
When choosing what to change in your diet try to reduce fat and alcohol first – if this isn’t sufficient you can try reducing carbs slightly, recognising that training intensity may suffer as a result. Avoid large reductions in protein unless your aim is to not only lose body fat but muscle as well. Vary your eating (especially carbs) depending on the amount and intensity of training, and be careful not to excessively restrict your diet for prolonged periods – it can have health consequences.
Finally be objective. Look at your diet and eliminate or substitute foods that you don’t care much about, rather than those you really look forward to. It’ll be easier and more sustainable in the long run. Enjoice...
Tips For The Best Cycling Experience
Hi bros, don't you know that cycling is the best forms of exercise around. It's not just for fun but also contributes to good HEALTH. No wonder we can see our collegues like bro Irwan, bro Irfan, bro Shamuddin and the rest are getting slimmer and fit ! Bro Nasrun...well no comment hahaha..getting slimmer and thinner but fit of course ! It's because cycling gives the heart and circulatory system a workout and it put a little stress on joints (except perhaps the knee). It can burn 400 to 700 calories per hour. Kewl...really amazing ha...and if you own a bike (of course hehehe, some even may 2 bikes-not to mention) cycling is FREE OF CHARGE, no need to pay any fee/entry charge and can be done just about anywhere. With great facilities, great track and view in Putrajaya, what else I can say...
Use your head
1. Absolutely crucial: always wear a helmet. Choose a bright color, and make sure the helmet fits properly. It should sit horizontally on your head and shouldn't move about. As slogan in PIPR and other jamborees say : "No Helmet, No Ride"
Do the right thing
2. Brake right. To exert optimal pressure, brake with your hands at the ends of the levers. For a quick stop, as you press the brakes firmly, slide your buttocks to the very back of the saddle. This will keep the rear of the bike down so that you don't flip over the handlebars.
3. On a long downhill, don't stay on your brakes. That may overheat the tire's rim and could cause a blowout. It's safest to "feather brake"—that is, tap the brakes, applying intermittent pressure. This is wise in wet weather, too.
4. Don't pedal in high gear for long periods. This can increase the pressure on your knees and lead to overuse injuries such as biker's knee. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees. The best cadence for most cyclists is 60 to 80 revolutions per minute (rpm), though racers pedal in the range of 80 to 100 rpm.
5. Going uphill, shift gears to maintain normal cadence. On a long hill, conserve energy by staying in your seat. ( Important to our P9 riders that have dificulity going uphill)
6. When cycling at night or when visibility is poor, wear brightly colored, reflective clothing, and use your headlight. In fact, wearing bright colors is a good idea at any hour (Milram Jersey seem to be good choice) Also consider a rear strobe-type light (attached to the bike or your belt) to enhance visibility at night.
Easy rider
7. Make sure your bike fits. Handlebars, saddle, wheels, gears, and brakes can all be adjusted to match your size and riding ability, but the frame has to fit from the start. To find the right frame size, straddle the bike and stand flatfooted: on a road bike, there should be one to two inches of clearance between your groin and the top tube. On a mountain bike, the clearance should be two to three inches or even more.
8. Position the saddle right to protect your knees. At the bottom of the stroke, your knee should be only slightly bent. If your knee is bent too much, the seat is too low, and you will lose stroking power and strain your knees. If the knee locks when extended, or if you have to reach for the pedal, the seat is too high, which can also stress the knee. The saddle should be level.
9. Position the handlebars correctly—one inch lower than the top of the seat. Drop handlebars (preferable because they allow you to change your riding position) should be about as wide as your shoulders or slightly narrower. Some cyclists who suffer from neck or back discomfort may prefer upright handlebars.
10. To avoid saddle soreness, get the right seat. The hard narrow seats on racing bikes can be particularly uncomfortable for women, who tend to have widely spaced "sit bones." Special anatomically designed saddles—wider and more cushioned at the back—are easy to install. Gel-filled saddles or pads or sheepskin pads can ease the pressure and friction.
11. Change your hand and body position frequently. That will change the angle of your back, neck, and arms, so that different muscles are stressed and pressure is put on different nerves.
12. Don't ride in the racing "drop" position (with your hands on the curved part of the handlebars) for a long time. This may cramp your hands, shoulders, and neck.
13. Unless you're an experienced cyclist, don't use those special aerodynamic handlebars—shaped like an upside-down "V"—which let you lean forward on your forearms and thus reduce wind drag and increase your speed. These increase the risk of injury.
14. After a long uphill, don't coast downhill without pedaling. As you climb up the hill, lactic acid builds up in your muscles and can contribute to muscle soreness. By pedaling lightly but constantly while coasting downhill (even if there's little resistance) you can help remove the lactic acid.
15. Keep your arms relaxed and don't lock your elbows. This technique helps you absorb bumps from the road better.
16. Wear the right shorts if you cycle a lot. Sleek cycling shorts have less fabric to wrinkle or bunch up, so there's less chance of skin irritation. For extra protection, choose cycling short with special lining or padding to wick away perspiration an no seams at the crotch. 17. Don't wear headphones. They can block out the street sounds you need to hear in order to ride defensively. Cycling with headphones is a misdemeanor in some areas.
Good road sense
18. Ride with traffic, obey all signs, and give right of way to cars.
19. Use hand signals to alert drivers to your intentions.
20. Try to make eye contact with drivers as you pull into an intersection or make a turn, so they know your intentions and you know that they've seen you.
21. Don't ride side by side with another cyclist.
22. Watch out for storm drains, cattle guards, and rail-road tracks. They're all slippery when wet. And if you don't cross them at a right angle, your front tire may get caught.
23. When cycling in heavy traffic, on a narrow road, or on winding downhill roads, ride in the lane with the cars, not to the side, where you're not as visible and may get pushed off to the side. Of course, if a car wants to pass, move out of the way. 