Climbing is all about power-to-weight ratio. To climb faster we must increase our power at threshold and/or reduce bodyweight.
Through effective training we can increase our power at threshold, and this is always one of our most important goals. However, the quickest and simplest way to affect this ratio is to simply lose weight. Most of us could stand to shed some pounds, most of us know we’re carrying around excess baggage and we know we’d be healthier and a stronger cyclist if we do so.
Early season is a perfect time to identify weight loss as being a goal, so let’s start today!
Our bodies are perfect “calorie accountants.” More calories in than burned equals weight gain. More calories expended than eaten equals weight loss. Period. So that’s our goal — eat fewer calories than we burn.
We should aim for a controlled, steady, long-term reduction, not simply a “crash diet.” Study after study has shown that rapid weight loss is rarely maintained and that most people gain all this weight back. Most diets force us to make a radical change to our eating habits, whether that be too much calorie reduction, cutting an essential nutrient from our diet or eating primarily one type of food. Deprivation is a short term solution, what we need to do instead is to eat sensibly, eat a broad assortment of foods and lose weight slowly.
1 pound per week is a well-recognized and attainable weight loss goal. One pound equals 3,500 calories, so this means we need to create a daily calorie deficit of only 500 calories. It’s safe to say that most of us can cut 500 calories per day easily, by making a few better choices.
The first step in your plan is to determine your goal weight and the specific date to reach it, keeping 1 pound per week in mind. Then, commit to achieving your goal!
Sensible Advice:
- Create a food journal. Writing down everything you eat and drink for 3-7 days helps identify areas of opportunity. Plus, studies have shown that people who are diligent about using their journal reduce their calorie intake by as much as 10%. Fitday.com is a great resource.
- Eat breakfast! Skipping breakfast creates hunger and often leads to poor food choices, so start your day right with a quality meal.
- Eat fewer carbs. Yes, we’re endurance athletes and our diet should include a high percentage of carbs (50-60%). But these carbs should be “quality” complex carbs, those found in fruits and vegetables, as opposed to the simple sugars that are so prevalent.
- Eat more protein. Protein is required for muscle repair and muscle building, so it’s a necessary part of our diet. In addition, protein keeps you feeling “full” longer.
- Refuel after working out. Our bodies are most receptive to quality nutrients for the first 30 minutes after exercise, so it’s important to take on some quality calories during this timeframe. Research suggest a combination of carbs and protein of 4:1 or 3:1 carbs/protein is ideal.
- Keep your goal in mind and stick to your plan. We’re surrounded by poor food choices, so be firm in your commitment.
- Find and lean on others for support. This is important. Feel free to utilize me. I’ll help in any way.
Nutrition is the foundation to evrything we do in our life. Let’s make it the priority it should be. We’ll talk about this important topic much more as we move along, so the goal for today is to GET STARTED.
ADD THIS TO YOUR CALENDER
I’m hosting a seminar Thursday, March 19 in the Mpls/St Paul area, so plan to stop by if you’re in the area. Topics of discussion will be how to train in the final 6 weeks leading up to this event, but I’ll also branch out and discuss bicycle training in general. Click on the “Ironman 2009″ tab here for more details.
Add your comments below, and please don’t hesitate to contact me with any questions. Then GET OUT AND RIDE!
| 