Consuming more calories because of cycle training

jmasci20

Last week I started my outdoor cycle training which caused a huge increase in my calorie burn and to a slightly lesser extent calorie intake. Coincidentally I started slowly leveling off at my target weight. After one week I've surprisingly gained three pounds, which I suspect is related to the calorie intake increase. Right now I'm riding twice a week and burning an extra 800 to 1100 calories per ride so not eating more is not an option. Will my body adjust? What to do next? I'm trying to level from 1900 calories per day net to 2060 for the first week.

orchidee1987

A big part of it might just be water weight due to the new workout i think, unless you ate an extra 3x3500 cals (3 pounds of fat). If it's this, your body will adapt to the new workout. Maybe consider switching to TDEE method (much simpler, at least for me)

TavistockToad

Yep, it's water

omgfluke

It'll be water and more undigested food in your gut.

RoxieDawn

Increasing 160 calories in 1 week cannot possibly cause 3 pounds gain. Like orchidee1987 said, you needed to consume approx 3500 calories x 3 over your maintenance calories to gain that weight (fat).

You can level out the water weight by consuming more water and keeping your sodium and potassium levels balanced and staying hydrated during long cycle work outs and even on the days you do not exercise.

sijomial

orchidee1987 wrote: »

A big part of it might just be water weight due to the new workout i think, unless you ate an extra 3x3500 cals (3 pounds of fat). If it's this, your body will adapt to the new workout. Maybe consider switching to TDEE method (much simpler, at least for me)

TDEE method isn't a good idea for a long distance cyclist - you need to fuel rides on the day.
I had to eat an extra 4000 cals yesterday! Over 700g of carbs.

OP - if you are increasing carbs to fuel your rides you will get bigger weight fluctuations, both from water/glycogen but also just the simple extra food in your system. If your muscles are sore that's extra water weight again.

Don't worry about sudden spikes in weight - they cannot be fat, look for the trend instead.

TimothyFish

sijomial wrote: »

orchidee1987 wrote: »

A big part of it might just be water weight due to the new workout i think, unless you ate an extra 3x3500 cals (3 pounds of fat). If it's this, your body will adapt to the new workout. Maybe consider switching to TDEE method (much simpler, at least for me)

TDEE method isn't a good idea for a long distance cyclist - you need to fuel rides on the day.
I had to eat an extra 4000 cals yesterday! Over 700g of carbs.

OP - if you are increasing carbs to fuel your rides you will get bigger weight fluctuations, both from water/glycogen but also just the simple extra food in your system. If your muscles are sore that's extra water weight again.

Don't worry about sudden spikes in weight - they cannot be fat, look for the trend instead.

I agree with this. Averaging one's TDEE can work for people who have about the same amount of activity every day and exercise for no more than an hour or so, but long distance cycling requires not only eating sufficient calories, but timing the consumption so that the calories are available for use when you need them.

jmasci20

Thanks everyone much appreciated. I am going to focus on continuing to level out my weight with a longer view of the trend. I'd love to end up with a stable weight a few pounds lighter in two months time.