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I'm trying to cycle to work most days - 12.5 miles each way and supplement this with some resistance work in the gym (45-60 mins) at lunchtimes.
I'd like to be beat my personal best for a time trial this year and am doing a Rat Race at the end of May that I need to be fitter for. I've lost about a stone in weight since Christmas - down to 13st and would like to lose another half a stone to a stone.
In terms of keeping my body fueled and giving it what it needs to build muscle would it be worth me dabbling with Protein shakes. If so any recommendations? This is a bit of new ground for me as I'm generally an 'eat normally and drink water and builders tea' kind of chap.
Find out how much your body needs a day with your training.
Find out what you are taking in daily.
Look up which times of the day is best and before or after training.
See why GH is high at night and why a protein shake towards bedtime helps.
Consult a nutritionist or buy s book for sports biochemistry fir nutritionists.
Also try whey isolate-it's a bit easier on the stomach without the lactose.
zaskar - using the livestrong site to monitor intake and use. According to Lance to lose 2lb a week I need to be on about 1800 cals a day. If I cycle to work and use the gym I reckon I need about double that. Will look around the net a bit more.
I think you need to know how many calories you're using too including to ride.
Don't forget protein needs carbs to managed it ;ey need for the exercise.
If out brains could use other fuels instead of sugar we'd lose weight easily.
I take about 0.8 x body weight in kg
so if I weigh 80kg x.8= 64grams a day min when I train.
Maybe a bit more like 80 on rest days.
I lost 1 kg a week by calculating my BMR and taking away enough energy by either changing foods to give me less energy or taking part in exercise to cause the deficit for 1kg a weel-basic calcaulation.
My body couldn't get used to the stop/start so I lost 20kg in 3 months.
Find out what works for you.
Besids your body parts need 36hrs recuperation to replace tissue and glycogen-so training every day on full steam will hamper you.
It's not just about what you do in the gym its what you do outside the gym and you've started by nutrition-sorted.
Has nobody wrote a book on this? maybe I shoudl ask my nutritionist pal to help me write a guide for novices to elite.
It would take 3 months to do in detail.
I'll be free in September and might do this as I did with a psychologist and relationships maybe combo of biochem and nutrition for cyclists.
$$$ probably been done no doubt.
Its easy enough to get good quality protein in your diet from fish, etc.
The only thing I've ever found protein shakes useful for is lessening post exercise muscle pain. they're very easily metabolised, and taken a maximum of 20 minutes after exercise can help. Arguably, a pint of skimmed milk could do the same thing though.
If out brains could use other fuels instead of sugar we'd lose weight easily.
why is that then?
http://www.bikeradar.com/mtb/forums/viewtopic.php?t=12593809
good stuff on here, a lot of info i found very informative