Down from 108 Kg to 88. Very little change in diet. Many hours of zone 2 riding was the key for me. Be warned, loosing weight cost lots of money. Had to replace everything from pants to jackets💸💸
@@ahmadi3718 started cycling to work. When I had the chance i rode a longer way home. Probably about 80-90 min a day. On the weekends i rode for about 2 hours. Eventually going on longer rides. You have to work up to longer rides. It's weird how fast you improve and the body adapts. Edit: I'm now down from 88 to 85kg just ordered my first bibs in size M.
I've done a number of online one on one sessions with Steph where she gave great advice tailored to my specific needs (medical, training and weight loss related). I've reached my goals we set for all of these, I've lost weight, I'm training harder without loosing performance during a session, and my cholesterol levels have reduced. Steph knows her stuff!
This is great info, thanks for sharing Cam and Steph! I have been on the weight loss train from the start of the year and just got into cycling during the last lockdown to help gain some fitness while I get slightly slimmer. The way I diet sort of mimics the techniques outlined here and I can slowly see my performance increasing while I still lose weight.
I'm going to adopt this strategy as best I can including the new info of eating plenty of carbs pre and mid rides(which does bloody work!) Just treat carbs exactly as described- fuel for the workouts. Done keto/carnivore before (performance totally sucked, perpetual Z2) so will make my rest days low carb maybe 60g total and focus on decent protein on these days. My training from January to March was far more structured being on the Kickr and SYSTM, now out on the real roads far harder to monitor/control as there's so many variables(including easing off/freewheeling and deluding myself). Might put in one hard interval session a week back indoors and concentrate on Z2 outdoors but instead of a 110km ride and 2-3 days off to recover try and do 3 days of 40-60 km and a day off.... big rides are ace but they do (aged 55 almost) take their toll on you. I think the more frequently you are actually on the saddle makes you more aware of what you might be eating and doing to undermine your efforts as it's a more constant reminder than infrequent rides of greater length....(and here in Scotland summers are brief and unpredictable- best to get out as often as possible (better for mental health)rather than have "downtime" when the weather is good due to recovery from a long ride)
Well done on the weight loss so far Michael. I've been following these rules for the past 2 weeks as I'm preparing for some races, and I've lost 2kg without thinking too much about it. Now to rule out the IPA's and I'll be good!
Great vid Cam & Steph. As a former dietician, this sounds like really sensible advice. Just wish I could be disciplined enough to follow a good plan like that which didn't include pale ales and copious amounts of cheese.
Wwooow! Very helpful!! But what percentage of decrease of carbs are you talking about.I mean what percentage of carbs do you have at rede , yellow and green
Program makes sense if youre not keto adapted. Ive included a 36 hour fast every Monday for the last 7 years. I have no issues riding in a fasted state. Just back it off to 80% effort and riding fasted isnt an issue.
keto "adapted"? This is BS. Low carb diets are for idiots. There is absolutely nothing healthy about eating a diet that is 60%-70% fat and starving your body of glycogen. This is true for non athletes as well. People who eat that way for a long time are certain to develop heart disease and many other ailments. Constantly being in a state of ketosis is not healthy. And of course you won't be able ride your bike fast for any length of time.
Thanks for sharing on the thread Fabio, we actually have a segment in the wider discussion about fasted riding and Steph also suggests it for low-to-moderate training for additional adaptions. There's certainly some value to it for those training for big events.
@@donwinston Hi Donald, I think your points would be more effectively delivered it you throttled back the language a bit. Also, just my perspective, but I don't think a fair amount of your comment pertained to what Fabio said. He fasts once a week. He is NOT constantly in a state of ketosis. He never said he consumes a diet of 60-70% fat. It appears you have strong opinions about diet and desperately wanted to share them even if they had little connection to Fabio's comment. There is a great deal of solid, peer reviewed research on fasting. Whether it be of the intermittent type or less frequent but for a longer periods like Fabio. I would study research of that type. I would also think about being more respectful of other commenters.
@@SignorLuigi get real. He assumed “keto adapted” is a real thing and is a legitimate state to be in for a cyclist. BS needs to be confronted were ever it occurs. I live in a country where evolution deniers, climate change deniers, anti science bozos, anti vaxxers, q-anon nuts, and low carb idiots run amuck. It needs to be stopped.
@@donwinston Hi Donald, Haha! You clearly live in the same crazy country I do and it does wear one down. Unless "keto adapted" is a real medical term (I honestly don't know), I assumed he was using the phrase casually to say that for him riding in a fasted state is not as problematic as it is for the average rider. Full disclosure, I intermittent fast and have been doing so for over 4 years with my doctor's blessing. I don't eat for 16 straight hours and then eat to my heart's content for 8 hours, every day. On special days, holiday feasts, metric or imperial century rides...I do not intermittent fast and provide my body with the calories it needs or wants. I understand what I'm going to say is purely anecdotal, but when I backpack, ride, hike, etc. with others, and for whatever reason we have not eaten, it is not uncommon for my mates to be struggling due to lack of fuel consumption whereas I am not. I personally wouldn't use the phrase "keto adapted" to describe this. However, after years of my body being fueled in an intermittent fasting manner, it does appear to have adapted to doing work at a fairly high level in a fasted state.
You can't really, not without sacrificing protein which is already in short supply as a vegan. If you need to lose weight, just reduce your weekly calories. You're already getting enough carbs for performance.
Great vid mate, l seem to be hanging around the 80 82kg range. Cant seem to break it, l race every Sunday and have Mark Renshaw's shop ride tueadays....which is shall we say, inteeeeense. Other riding days are mainly lower zones, I just always seem hungry or hangry too. Hey maybe you could come to Bathurst one day? Do the tueaday shop ride, so a hot lap of Mt Panorama, on a road bike it really is as much fun as you can have with your pants on 😆 love the channel mate.
haha, love to come and do it one day. I am a similar weight and let me tell you when I get lean for an event - so 77-78 - it makes a MONSTER difference.
I ride like 10h a week and don't drink alcohol at 23y old and still 88 kg. Been riding for a year with a decently high FTP. Doesn't make sense. I don't eat that much.
How many calories would you estimate you are consuming on average? How tall are you? 23 year old, 88kg, with 10 hours of training, good sleep, should easily be able to handle 3k calories at the very very low end. Your body could be experiencing a starvation response (look up adaptive thermogenesis). Take inventory on how many cals you are getting in and if it's around 3k or less I would increase that by simply eating starches, grains, fruits, veggies, any lowish fat carb source until you are satiated and never going to bed hungry. You will most likely gain weight (not necessarily fat.. big difference) but this is necessary for your body to recover its metabolic fitness. Once you get your metabolic engine burning again you should be able to easily lose kgs. If you engine/furnace/metabolism isn't burning good luck losing weight. Hope this helps. Good luck.
Great content, I often don't pull back on the carbs on rest day rest day and I need to. When Steph says ramp the carbs up at dinner the night before the interval session the next morning, how is that increase measured? Is it measured in grams per kilo of your body weight or just say add 50 or 100g to carbs to you dinner meal? Obviously we don't want to consume to much surplus of calories to ensure weight loss but we need to fuel ourselves for the next workout so it's a fine line between eating that extra 50-100grams of pasta which might be to many calories. Hopefully there is covered in an upcoming video. Thanks for the great content.
Hey Warren, it really depends on the person. In the wider 25 min tutorial Steph does provide some examples based on a 75KG male rider. Email me at cam.nicholls@roadcyclingacademy.com and I'll see about getting you the whole thing
Down from 108 Kg to 88. Very little change in diet. Many hours of zone 2 riding was the key for me. Be warned, loosing weight cost lots of money. Had to replace everything from pants to jackets💸💸
Expensive but worth it! Good stuff.
You could say the same about Golf and not loose weight haha. Cycling - Well worth it!
How many hours a day
@@ahmadi3718 started cycling to work. When I had the chance i rode a longer way home. Probably about 80-90 min a day. On the weekends i rode for about 2 hours. Eventually going on longer rides. You have to work up to longer rides. It's weird how fast you improve and the body adapts. Edit: I'm now down from 88 to 85kg just ordered my first bibs in size M.
Good for you!! I’m at 105 kg right now. I gotta move on cycling every day. Motivating to here your story!😊
I've done a number of online one on one sessions with Steph where she gave great advice tailored to my specific needs (medical, training and weight loss related). I've reached my goals we set for all of these, I've lost weight, I'm training harder without loosing performance during a session, and my cholesterol levels have reduced. Steph knows her stuff!
Nice one Ian, thanks for sharing on the thread mate.
This is great info, thanks for sharing Cam and Steph!
I have been on the weight loss train from the start of the year and just got into cycling during the last lockdown to help gain some fitness while I get slightly slimmer. The way I diet sort of mimics the techniques outlined here and I can slowly see my performance increasing while I still lose weight.
Nice one mate, and thanks for sharing on the thread!
I'm going to adopt this strategy as best I can including the new info of eating plenty of carbs pre and mid rides(which does bloody work!) Just treat carbs exactly as described- fuel for the workouts. Done keto/carnivore before (performance totally sucked, perpetual Z2) so will make my rest days low carb maybe 60g total and focus on decent protein on these days. My training from January to March was far more structured being on the Kickr and SYSTM, now out on the real roads far harder to monitor/control as there's so many variables(including easing off/freewheeling and deluding myself). Might put in one hard interval session a week back indoors and concentrate on Z2 outdoors but instead of a 110km ride and 2-3 days off to recover try and do 3 days of 40-60 km and a day off.... big rides are ace but they do (aged 55 almost) take their toll on you. I think the more frequently you are actually on the saddle makes you more aware of what you might be eating and doing to undermine your efforts as it's a more constant reminder than infrequent rides of greater length....(and here in Scotland summers are brief and unpredictable- best to get out as often as possible (better for mental health)rather than have "downtime" when the weather is good due to recovery from a long ride)
Love the diversity in your Videos. Another great well explained nutritional tip. Love the colour codes.
Yes agreed Gavin, it's an easy way to absorb it. Cheers, Cam
Yep, I'm definitely in need of losing a few kilos. I'm rolling at around 86kilos (mostly legs and gut) having lost 4 kilos in the last month
Well done on the weight loss so far Michael. I've been following these rules for the past 2 weeks as I'm preparing for some races, and I've lost 2kg without thinking too much about it. Now to rule out the IPA's and I'll be good!
Great video. Can’t wait for more content with Steph!
Annoying voice tho
Great vid Cam & Steph. As a former dietician, this sounds like really sensible advice. Just wish I could be disciplined enough to follow a good plan like that which didn't include pale ales and copious amounts of cheese.
hahah, I'm IPA's.
@@roadcyclingacademy Isn't this why we cycle?
Wwooow! Very helpful!! But what percentage of decrease of carbs are you talking about.I mean what percentage of carbs do you have at rede , yellow and green
I want to know this too.
Interesting, as the research now points to energy availability for athletes, rather than TDEE.
Welcome back to the assie aye training channel, straya! Love it Cam
How much grams would be a moderate, high, carb intake?
I'm gonna go make myself a chart like that! But reverse for evening workouts
Good idea Sheldon, it works!
Great stuff, thanks for sharing
Thanks for the great tips cam.
No worries Ryan
Program makes sense if youre not keto adapted. Ive included a 36 hour fast every Monday for the last 7 years. I have no issues riding in a fasted state. Just back it off to 80% effort and riding fasted isnt an issue.
keto "adapted"? This is BS. Low carb diets are for idiots. There is absolutely nothing healthy about eating a diet that is 60%-70% fat and starving your body of glycogen. This is true for non athletes as well. People who eat that way for a long time are certain to develop heart disease and many other ailments. Constantly being in a state of ketosis is not healthy. And of course you won't be able ride your bike fast for any length of time.
Thanks for sharing on the thread Fabio, we actually have a segment in the wider discussion about fasted riding and Steph also suggests it for low-to-moderate training for additional adaptions. There's certainly some value to it for those training for big events.
@@donwinston Hi Donald, I think your points would be more effectively delivered it you throttled back the language a bit. Also, just my perspective, but I don't think a fair amount of your comment pertained to what Fabio said. He fasts once a week. He is NOT constantly in a state of ketosis. He never said he consumes a diet of 60-70% fat. It appears you have strong opinions about diet and desperately wanted to share them even if they had little connection to Fabio's comment. There is a great deal of solid, peer reviewed research on fasting. Whether it be of the intermittent type or less frequent but for a longer periods like Fabio. I would study research of that type. I would also think about being more respectful of other commenters.
@@SignorLuigi get real. He assumed “keto adapted” is a real thing and is a legitimate state to be in for a cyclist. BS needs to be confronted were ever it occurs. I live in a country where evolution deniers, climate change deniers, anti science bozos, anti vaxxers, q-anon nuts, and low carb idiots run amuck. It needs to be stopped.
@@donwinston Hi Donald, Haha! You clearly live in the same crazy country I do and it does wear one down. Unless "keto adapted" is a real medical term (I honestly don't know), I assumed he was using the phrase casually to say that for him riding in a fasted state is not as problematic as it is for the average rider. Full disclosure, I intermittent fast and have been doing so for over 4 years with my doctor's blessing. I don't eat for 16 straight hours and then eat to my heart's content for 8 hours, every day. On special days, holiday feasts, metric or imperial century rides...I do not intermittent fast and provide my body with the calories it needs or wants. I understand what I'm going to say is purely anecdotal, but when I backpack, ride, hike, etc. with others, and for whatever reason we have not eaten, it is not uncommon for my mates to be struggling due to lack of fuel consumption whereas I am not. I personally wouldn't use the phrase "keto adapted" to describe this. However, after years of my body being fueled in an intermittent fasting manner, it does appear to have adapted to doing work at a fairly high level in a fasted state.
What a great simple tool to plan the meals....
Very helpful video!!!
What kind of bike stand is that?
What do you suggest for backing off carbs when eating a vegan diet? The main stay of the diet is carbs and starches.
You can't really, not without sacrificing protein which is already in short supply as a vegan. If you need to lose weight, just reduce your weekly calories. You're already getting enough carbs for performance.
Great vid mate, l seem to be hanging around the 80 82kg range. Cant seem to break it, l race every Sunday and have Mark Renshaw's shop ride tueadays....which is shall we say, inteeeeense. Other riding days are mainly lower zones, I just always seem hungry or hangry too.
Hey maybe you could come to Bathurst one day? Do the tueaday shop ride, so a hot lap of Mt Panorama, on a road bike it really is as much fun as you can have with your pants on 😆 love the channel mate.
haha, love to come and do it one day. I am a similar weight and let me tell you when I get lean for an event - so 77-78 - it makes a MONSTER difference.
I have found "hangry" feelings come from carb dependence... maybe try increasing your protein :)
I lose 19kg in 6 months on zone 3.
That is a great achievement!
-RCA Team
I ride like 10h a week and don't drink alcohol at 23y old and still 88 kg. Been riding for a year with a decently high FTP. Doesn't make sense. I don't eat that much.
How many calories would you estimate you are consuming on average? How tall are you? 23 year old, 88kg, with 10 hours of training, good sleep, should easily be able to handle 3k calories at the very very low end. Your body could be experiencing a starvation response (look up adaptive thermogenesis). Take inventory on how many cals you are getting in and if it's around 3k or less I would increase that by simply eating starches, grains, fruits, veggies, any lowish fat carb source until you are satiated and never going to bed hungry. You will most likely gain weight (not necessarily fat.. big difference) but this is necessary for your body to recover its metabolic fitness. Once you get your metabolic engine burning again you should be able to easily lose kgs. If you engine/furnace/metabolism isn't burning good luck losing weight. Hope this helps. Good luck.
calories are the key, you can eat not much, but very caloric foods..
In the plan as it shows, you never eat breakfast (only a potential snack) before your training? Does that mean you train fasted? :O
Nostradamus once said "eat less crap and you reach your Hill faster"
''The fat you eat is the fat you wear'' ~ Durianrider
Great content, I often don't pull back on the carbs on rest day rest day and I need to. When Steph says ramp the carbs up at dinner the night before the interval session the next morning, how is that increase measured? Is it measured in grams per kilo of your body weight or just say add 50 or 100g to carbs to you dinner meal? Obviously we don't want to consume to much surplus of calories to ensure weight loss but we need to fuel ourselves for the next workout so it's a fine line between eating that extra 50-100grams of pasta which might be to many calories. Hopefully there is covered in an upcoming video. Thanks for the great content.
Hey Warren, it really depends on the person. In the wider 25 min tutorial Steph does provide some examples based on a 75KG male rider. Email me at cam.nicholls@roadcyclingacademy.com and I'll see about getting you the whole thing
So you're saying that keeping a bowl of chocolate on the table to grab a handful every time I walk by isn't helping me lose weight 🤔
It's all about balance!
-RCA Team
🤣🤣🤣
How about "A Simple Approach to Gaining Muscles"? Strong > skinny. Kinda miss that these days. Cam himself isn't skinny either.
Yes more of this content… and of her 😉
I have a crush on Steph. Love the video!
Oh, I've got it now... this is for people competing in the Olympics. So easy, NOT.
Boring and complicated, that means nobody can use it and succeed !!
The fat you eat is the fat you wear