Cycling Nutrition Tips to Reach Optimal Body Composition (Ask a Cycling Coach Ep 231)
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Every cyclist knows that weight and power are two crucial aspects of getting faster. Although, increasing power while losing weight can be very difficult. In this video, the crew discusses their experiences in reaching optimal body composition, along with nutrition tips to properly fuel for your workout and get the most from your training.
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as a newbie 55 ,keep riding ad weight training you will lean out ,slowly ,so you have good produvtive rides .cheers
I'm the Maxime of the video. Just wanted to add that you make me realized the smell is acetone and not ammonia (it's all good). I'll follow your advises, thank you !
Thanks for following up Maxime! Glad we could help. :-)
great observations. my body composition adjusts according to my training, but the lag is usually a couple months where i visually notice differences. i always fuel up and never go hungry and let my body adjust and tell me when it needs food or when it needs more recovery. think homeostasis.
Great video. I keep having to re learn these lessons which is frustrating, it is so easy to slip into the mentality of calorie restriction and then wonder why your training is starting to suffer. Eating a lot really is like taking some sort of legal ped
Glad we could help! It's all a learning process. Regardless, fueling for your workouts is a great way to ensure you can make the most of them and make those gains! Keep up the good work, and thanks for watching!
Great vid guys! I love the quote not sure who said it “eating for tomorrow” I did a training camp recently and found the amount I could eat was endless. I’m not the biggest fan of breakfast but always load up the day before and after big rides/ training
One thing which only just 'clicked' for me is that the higher your FTP, the more calories you burn. For e.g. when I started TR I was, on average, burning 550 calories per 1hr workout. Today I'm burning around 700. Same workouts (SSBMV2). This has helped me by not focusing so much on "oh I need to eat a bit less now blah blah" but instead I'm just focusing on getting my FTP as high as I can and the rest will come, exactly as you say in this snippet. If I can get my FTP from the current 240w to my desired 300w, I will be burning a tonne of calories per hour.
For reference, I had 13kg to lose starting last December and am down 2kg already, and I'm eating more before, on and after the bike. I also have cut down drinking substantially which will have a big impact.
NICE! Stoked to hear this!
Carbs for the Win, I ate 7 bs of organic cane sugar in October, all in bottles😁🚴🏼♂️🍌
This morning I completed my 4th century ride, Oxnard to Santa Monica (round trip) 107miles, I ate 2 bananas, 4 energy bars, 10 energy gels, 6 electrolyte drinks, ah and a "Pier Burguer" with chips in Santa Monica Pier😂
I am in a somewhat similar situation as the person talked about here but I am 46 years old. I am 148lbs with an ftp of 322 which puts me right around 4.8w/kg and I really want to get to and over 5w/kg. I am also a cat 5 (I do not race often) and want to get to a cat 3 in 2020 as a goal and I want to see what is possible for me. I have been riding for about 9-10 years and 7 of them have been pretty serious. Before getting into cycling I was a competitive bodybuilder and was around 230 lbs back in 2009. Thanks
I would look at your goals. you want to move up race categories, so what is holding you back in the races you're currently doing? are you getting dropped on long climbs? or are you unable to punch into a winning breakaway or win a sprint finish? just look at your limiters and work on them. most likely they're power limiters, so probably need to work on strength and power rather than losing weight. if you are doing races with long climbs 15+ mins then maybe you could look at w/kg, but most amateur racing is won with flat out watts. hope this helps and good luck with the season!
You should be at least cat 2 with that w/kg
@@jamesm4958 thanks for responding, I appreciate it. I do pretty well in the hills/mountains what i really encounter in being uncomfortable in a pack like in crits which are common near where I live and I am not a sprinter so those are things I need to work on so I can be more well rounded
@@vvandu thanks I appreciate it but I need to get more comfortable in a pack and racing before I can think about anything like that
@@Phil-dx8rw I think you've answered your own question there imo. work on your weaknesses, and don't be afraid to take your w/kg down to improve your power output and get better race results. having a big w/kg number is great for your ego but ultimately winning bike races isnt always a sexy formula it just comes down to pushing out bigger power than everyone else.
something else to bear in mind is how long you've been training. if you're really well trained 7+ years and think you're maxing out your ftp potential (with available training hours) then work on other areas of your power. then finally look at weight if you;ve hit plateaus on all power levels and/or cant' find any more time to train.
I think losing weight is a very marginal gain (assuming you're not obviously fat - which you aren't at sub 150lbs). better off improving power. train harder, increase hours and/or reduce life stress.
What Jonathan says about his optimal weight/body composition towards the end of his story is exactly what people need to pay attention to.
Similarly, along with other athletes, I found that when I'm 176lbs my performance is trash. When I'm around 187lbs I'm the fittest and blow doors off competition.
Instead of focusing so much of weight or body composition, please eat according to the work demand, otherwise you will be malnurished.
Carb The Fvck Up.
Love your videos, they're addictive😁 one question, can you explain if it is beneficial to train when you're fatigued? I noticed my fitness improves at a higher rates when I ride with tired legs.
That's a great question! To get a chance for us to answer it on an upcoming podcast, go ahead and submit it here so that we can prioritize it along with the other questions in the queue: www.trainerroad.com/podcast
Hi Thanks for a Great Video. I'm always looking for ways to improve, and I think one of my weak sides are that I'm not to much aware what I'm eating. but I have tried to focus on just make sure that I got enough protein after workouts ect. A few days ago I saw this documentary or what to call it on Netflix called "the game changers". It is about focusing on eating plant based food instead of meat, in the program they claimed that you got covers with all the proteins ect. by the plant based food, but also it should have a performance lift. So I know the world are not black and white, but I was a little shocked about the new info I got, if it is 100% true I don't know, what are yours opinion about plant based food, does it cover the needs of an athlete just as good as if I was eating meet, and is there really something to the performance as well?
Maybe try changing his strategy for winning
if i go for a long ride where i deplete my self even with fueling, my body stores so much water the next days and i notice a weight gain the next days. and then i'm always hungry and overeat. does this mean i am getting overtrained?
I'm pretty sure Froome practiced a ketogenic diet during at least one grand tour and definitely in the lead upto them. Remember for these protected guys in the team, they are very rarely going near threshold let alone above it. It's all about lasting the 3 weeks and that is done by being fat adapted and as efficient as possible.
no. like these guys said...team sky are probably trolling and making other people think keto is beneficial whilst he is CARBED UP
also lasting the 3 weeks is about fitness and nutrition. They dont hand out bottles of oil from the team car...they hand out sugar water