Getting the diet and resting right
Discussion
I started cycling to work a few weeks ago, which is about 13 miles each way, a 6.30am start and leaving for home at about 6.30pm. It takes around an 55-60 mins (lots of stopping at traffic lights, but generally a pretty hard pace when I'm going).
I'm not unfit, but am not 'fit'. I'm 39 and have been going to the gym for years, but more doing weights than long cardio sessions. I'm about 85kg (6ft), I'd guess I'm about 20% bodyfat.
At the moment, my diet/riding is as follows:
Wake up: Water, banana (if I feel I need it) and some myprotein BCAA drink.
Ride in
Breakfast at work: black coffee, granary bagel (no butter) & peanut butter.
Second breakfast/snack at 9.30/10: 2 hard boiled eggs/spinach.
Lunch: Chicken Sandwich/crisps or thai chicken & rice bowl (or similar).
Late afternoon: Maybe a banana or crisps, sweets (my company sells pick & mix FFS).
Ride home
myprotein vegan protein shake (I've given up dairy, hence not whey protein).
Dinner: Chicken or fish, loads of veg, pasta/potato/rice
I am trying to work up to 5 days a week, but at the moment am generally getting the train on Wednesdays. I cycle to the gym at the weekends and am aiming to do 3 weights/swimming sessions a week (currently averaging 2) - short swims only as I'm not very good
.
How does that look? The problem I have is that my legs feel like lead most of the time - they are definitely not recovering very quickly. For example, this weekend I really struggled to get the bike going on a Saturday ride, and Sunday I just stayed at home. This morning wasn't too bad, but I feel like I could tense my quads to the point where they'd pop.
My aim is to lose some fat, tone up and get a good bit fitter.
I'm not unfit, but am not 'fit'. I'm 39 and have been going to the gym for years, but more doing weights than long cardio sessions. I'm about 85kg (6ft), I'd guess I'm about 20% bodyfat.
At the moment, my diet/riding is as follows:
Wake up: Water, banana (if I feel I need it) and some myprotein BCAA drink.
Ride in
Breakfast at work: black coffee, granary bagel (no butter) & peanut butter.
Second breakfast/snack at 9.30/10: 2 hard boiled eggs/spinach.
Lunch: Chicken Sandwich/crisps or thai chicken & rice bowl (or similar).
Late afternoon: Maybe a banana or crisps, sweets (my company sells pick & mix FFS).
Ride home
myprotein vegan protein shake (I've given up dairy, hence not whey protein).
Dinner: Chicken or fish, loads of veg, pasta/potato/rice
I am trying to work up to 5 days a week, but at the moment am generally getting the train on Wednesdays. I cycle to the gym at the weekends and am aiming to do 3 weights/swimming sessions a week (currently averaging 2) - short swims only as I'm not very good
.How does that look? The problem I have is that my legs feel like lead most of the time - they are definitely not recovering very quickly. For example, this weekend I really struggled to get the bike going on a Saturday ride, and Sunday I just stayed at home. This morning wasn't too bad, but I feel like I could tense my quads to the point where they'd pop.
My aim is to lose some fat, tone up and get a good bit fitter.
Just keep doing it.
Your diet probably better than most people that ride bikes (including mine).
The body will adapt fairly quickly. A lad from my work just jumped straight in and started doing 14 miles each way 5 days a week from nothing, he said his legs were pretty done in at the end of the first week, but he felt far better the following and on it goes.
Your diet probably better than most people that ride bikes (including mine).
The body will adapt fairly quickly. A lad from my work just jumped straight in and started doing 14 miles each way 5 days a week from nothing, he said his legs were pretty done in at the end of the first week, but he felt far better the following and on it goes.
Thanks guys. The aim is to grind through the winter on my hybrid then treat myself to a nice roadbike in the spring.
I bought a foam roller on Friday - Jesus, that's a new method of torture! I'm stretching at night, but not not much in the mornings as I tend to get showered then straight into working. I'll look up some desk stretches.
I bought a foam roller on Friday - Jesus, that's a new method of torture! I'm stretching at night, but not not much in the mornings as I tend to get showered then straight into working. I'll look up some desk stretches.
I'd recommend monitoring your resting heart rate part of your morning routine. There are lots of apps for your smartphone that will do it and it's important to keep everything as consistent as possible. Measuring before you get out of bed is the easiest way to do it. Plenty of variables affect your heart rate but you sound like the sort of chap who'll be able to track these things. It takes a bit of time to establish a baseline and understand the influencers (alcohol, stress, illness etc) but you'll be able to see signs of fatigue and overtraining/under-resting.
The first couple of weeks are the hardest but they're also when you'll be making the biggest gains. Soon enough your body will adapt and then you'll have to push harder/longer to challenge it. As long as you have no existing injuries and you're doing nothing silly - like sprinting from the start or smashing up the hill outside your house, without a warm-up - that schedule seems like a pretty great start.
The first couple of weeks are the hardest but they're also when you'll be making the biggest gains. Soon enough your body will adapt and then you'll have to push harder/longer to challenge it. As long as you have no existing injuries and you're doing nothing silly - like sprinting from the start or smashing up the hill outside your house, without a warm-up - that schedule seems like a pretty great start.
Jimboka said:
I'd cut out the pointless shakes & protein drinks.
Also cut out the second breakfast & afternoon sweet fest!
Sweets I agree with - they are like crack and I need to stop that! But is getting as much protein as possible pointless? All of the material I've read says that protein and carbs are the key to recovery - and not losing the muscle I have already (upper half and vanity muscles admittedly). Also cut out the second breakfast & afternoon sweet fest!
Taking the sweets out, I think I'm eating about 2600 calories a day - apparently my cycling burns about 800, so I'm well in deficit.
On the plus side - day 4 this week (with only Sunday resting) and had my best ride in this morning - felt strong, kept up most of the faster people and got to work not feeling like I'm going to die. So that's good.
Two little things on the diet - I developed an allergy to bananas, I think because I was having one or two every bike ride as well as one or two a day. Symptoms weren't too bad, a trout-pout and itchiness, but I've stopped having them now. The doctors seemed to think if you eat too much of anything you can get a reaction to it. You may want to swap them half of them for something else; I think cherries are good for recovery.
Milk is good for recovery, but you've given up dairy. I don't know what I'd take instead?!
I'm 6 foot and was over 90 kg, I'm down to 78-80 now, depending on how boozy a weekend its been.
I only ride 2-3 times a week, my legs really benefit from a day in between hard rides, sometimes a couple of days.
Milk is good for recovery, but you've given up dairy. I don't know what I'd take instead?!
I'm 6 foot and was over 90 kg, I'm down to 78-80 now, depending on how boozy a weekend its been.
I only ride 2-3 times a week, my legs really benefit from a day in between hard rides, sometimes a couple of days.
I'm on a non-dairy non-complex carbs regime at the moment.
I was struggling a bit to start but now I always start the day with a bowl of porridge made with unsweetened soya milk (only takes 2 mins in microwave) with a bit of honey and chopped banana or blueberries.
Gives me plenty of fuel for the morning ride/gym session and I don't get hungry till lunchtime.
Then I usually have an Itsu sushi lunch if I'm at work or cold chicken/brown rice which gets me to 8.00pm-ish.
Then some sort of veg-heavy dish at night cooked by my OH.
Restricting alcohol to vokda/slimeline tonics.
Strong ones, but still......
I was struggling a bit to start but now I always start the day with a bowl of porridge made with unsweetened soya milk (only takes 2 mins in microwave) with a bit of honey and chopped banana or blueberries.
Gives me plenty of fuel for the morning ride/gym session and I don't get hungry till lunchtime.
Then I usually have an Itsu sushi lunch if I'm at work or cold chicken/brown rice which gets me to 8.00pm-ish.
Then some sort of veg-heavy dish at night cooked by my OH.
Restricting alcohol to vokda/slimeline tonics.
Strong ones, but still......
I fear I'm not doing this right.
Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
yellowjack said:
I fear I'm not doing this right.
Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
To clarify I'm three weeks into a routine with a personal trainer which is designed to shift some lumber - I'm the wrong side of 50 and need to lose a stone or thereabouts, hence the no dairy no carbs thing for 6-8 weeks. The weight's coming off.Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
If you're at fighting weight and doing a 30 mile MTB ride you can eat what you want.
yellowjack said:
I fear I'm not doing this right.
Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
I'm 37, 6ft 5, and did weigh over 17 1/2 stone. I got back on the bike at the end of June and have pretty much ridden at least three times a week since then. I've had a couple of weeks off in-between and am just at the end of a week off due to holiday.Tonight, a 30 mile MTB ride, and on getting home...
Oven on, 2 baked potatoes in. A few basic stretches for thighs, calves, and shoulders. Upload ride to Strava. Eat potatoes, with melted butter and 1 x can of Fiery Chili Baked Beans. Chuck a black coffee (1 sugar) down my swede, and follow that up with half a slice of Victoria Sponge and a glass of red wine.
I seriously can't get into a 'good' routine after a ride. Can't be faffed with watching calories nor fretting about 'healthy' recovery meals. My weight has come down, to the point where I can wear 30" trousers for the first time in decades, and it's still coming down, but slower now. My body fat % is good too. I'm eating better quality food with more controlled portions, but actually planning meals and counting calories, fat, etc? Not interesting, nor urgent enough for me I'm afraid.
There are no supplements, nor any sport-specific recovery aids or energy products in my kitchen. Plain ordinary cereal bars, squash, and 'normal food' recovery meals seem to be enough for me, and I still get a PR or two most rides, the occasional Strava trophy, and once in a blue moon even a KOM. Not bad for a grumpy old git who's closer to 50 than to 40...
I weighed just under 16 1/4 stone last week (a bit has crept back on due to holiday). All I have done to achieve this is cut out extra sugar, puddings and snacks. I have a big bowl of porridge in the morning before work, an apple and banana at work, chicken salad pittas for lunch (yes, carbs, but I get really hungry otherwise) and something decent for evening meal.
I haven't done any specific calorie counting or cut out specific food groups. Just become more careful with what I eat and when.
In terms of riding, I usually do a big (for me) ride at the weekend (24 - 25 miles on a very heavy, fat tyred, hard tail Raleigh hybrid type thing), and two to three other rides in the week from 12 miles to around 19 miles. I mainly go on time rather than mileage, so the big ride is hour and a half, smaller rides anything from 50 mins to hour and a quarter.
I have just invested in a turbo trainer for winter. So should get chance to do more as I have a two year old daughter. I can use a baby monitor in the garage whilst my fiancée is out at the gym.
I could lose more weight if I did it properly, but I'm happy with how it is going at the moment. I'm getting stronger on the bike (I chose the heavy old thing as I thought it would be a better workout) and feel fitter.
I do think rest is very important too. A few weeks ago I did a lot on the bike and I felt rubbish.
I aim to treat myself to a nicer bike after winter. However, I do have an old hybrid thing I'm attempting to do up, along with two old racers (Bianchi and Coppi). The Coppi will be my turbo bike.
How is your position on the bike?
If your legs are constantly dead feeling, it could well be that your saddle is far too low. Do you get dead legs after one ride?
From a personal experience, I find diet makes relatively difference, what kills my legs are over use (either intensity or duration) or saddle position.
If your legs are constantly dead feeling, it could well be that your saddle is far too low. Do you get dead legs after one ride?
From a personal experience, I find diet makes relatively difference, what kills my legs are over use (either intensity or duration) or saddle position.
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