Any cyclists in here?
joeaustin
Posts: 6 Member
Afternoon all.
Is there any keen cyclists in here? I’m looking for advice on what macro ratio to have for my cycling. It was 60/20/20 but thinking of going 40/30/30 but I don’t want it to affect my performance
Is there any keen cyclists in here? I’m looking for advice on what macro ratio to have for my cycling. It was 60/20/20 but thinking of going 40/30/30 but I don’t want it to affect my performance
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Replies
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Yea, there are some.
I've never seen a meaningful impact on my training/racing based strictly on macro ratios. But I guess some of that could depend on your goals and the level of performance you are expecting.2 -
Yea, there are some.
I've never seen a meaningful impact on my training/racing based strictly on macro ratios. But I guess some of that could depend on your goals and the level of performance you are expecting.
Hello. So what sort of diet plan are you doing? Seeing as it’s winter season, I’d like to use this time to up my FTP and general health/fitness
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No real plan for me, personally... I just don't think it matters that much, especially during the off-season. I tend to be a bit more protein heavy in the off season because I have strength and/or body comp goals.2
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Just clocked up 5,200 miles for the year so far so guess you could call me keen - I love it.
IMHO fixed macro percentages are needlessly restrictive and really poor way for endurance athletes to manage them.
If I set a percentage for protein on a non exercise day (2200'ish cals) to hit my desired daily goal (143g) I definitely wouldn't want or need treble the amount when I have an all day ride day with a 6500 calorie allowance.
When I tracked calories and macros I set minimums for protein (1g per 1lb of estimated lean body mass) and fat (0.4g per lb of bodyweight) and rest of calorie allowance came from whatever macros I fancied but mostly carbs.
Didn't take long to realise I met my fat minimum goal naturally so just ensured I met or exceeded my protein minimum and hit my calorie goal.
On big ride days then I would take care to maximise my carb intake, up to the maximum you can utilise when exercising hard. Training rides are a mixture of unfuelled rides, partly fuelled and fully fuelled rides depending on the particular training goal and distance.
I've been maintaining for a few years and don't have a diet plan beyond eating an overall healthy and enjoyable diet in the right quantities over an extended period of time. I tend to drift up a few pounds in winter when my mileage plummets and lose it again in Spring when my training volume comes back up.
FTP improvements are a big target for my winter training but for me at least that type of training doesn't require any special eating regime, just fits in my day and I hydrate with plain water.4 -
I took up cycling probably 6 months or so ago and to be honest have paid zero attention to my macro split. The closest I go is that I'll make sure I have a bigger carb heavy breakfast on days I'm planning a ride in excess of 2 hours.5
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I’m a long time cyclist. I took a sabatical of a few years while I was fat, but have ridden for a number of years. I mainly try to eat enough protein. On long rides I eat carb heavy food as I ride. I’ll load up a bit more on carbs before that, but I don’t stress over it.2
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Yes ... I've been a cyclist for decades.
And you can join us over here on the December cycling thread:
https://community.myfitnesspal.com/en/discussion/10709640/december-2018-biking-cycling-bicycling-bike-bicycle-unicycle-tricycle-challenge
As for food, I tend to count calories (to make sure I get enough but not too much) rather than worry about macros.2 -
I ride between 10-15000 miles a year. My year goal is 800 hours of pedaling per year...at 778 today for the year. I eat a lot of carbs. A lot of carbs. But I ride almost twice a day every day. Carbs are you best friend, ratios are silly if you ride a ton. Now most people overestimate the calories they are burning so you need to be careful not to over eat. I struggled with that about 11 years ago. I also drink a ton of sugar, in fact I am having 42 grams of sugar in sweet tea as I type this. But I just finished my second ride of the day (intervals and tempo riding) and burned 1200 calories. I am riding again at 6AM so in 40 minutes I’ll probably have another sweet tea...and I will still be in a glycogen deficit in the morning. I do try to shoot for 2 grams of protein per kilo but I only weigh 130...59 kilos so that’s easy to hit. Fat is something I do not track or really care about. I got enough...probably 7% at the moment. Which is about that same as always. With the poeple I ride with extra pounds get me dropped.
Sijomial post is almost exactly how I think about it...other than I love my sugar.4 -
Eat more carbs (mostly complex ones) than fat. Get some protein too. Ride it like you stole it.
I've been a cyclist most of my life. Mostly road and "gravel" lately.1 -
Sorry for the delay and thanks for the replies. I think I’m possibly being a little too strict with my intake but I just want to lose weight and get gains on the bike. I’m starting a high and low carb day next week to assist. I train every other day so it helps out with switching to high/low carbs. I’m 86kg and hitting 130g of protein, that’s what I mainly concentrating on right now but as of next week I’m going to have 2g of protein per kg of body weight. Non training days I’ll probably do a Keto diet and training days I’ll have low intake of fat but high carbs2
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If you do a Keto day and then drain your glycogen stores you needed 24 hours to fill them up...so 2 days after your Keto day you can train hard...I do Keto/recovery day, then an endurance/refill eat carbs day....then interval/deplete my glycogen day...and then I start over. It worked for me.1
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If you want to perform on the bike, don't go low carb.
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One needs look no further than the ranks of the top pro cyclists for proof of that. Not a single one of them does keto.NorthCascades wrote: »If you want to perform on the bike, don't go low carb.3 -
“Normal people diet and exercise. Athletes eat and train”
That was told to me a good while back and I use it like a mantra.
The right amount of food, not too much but definitely enough and actually working out on the bike rather than just pushing pedals is what is going to make someone a better cyclist.
I eat a bit of everything, slightly pushing the protein.
Though I drink coffee/tea and a lot of it, but life is too short to be miserable and that’s my guilty pleasure X)2 -
If you do a Keto day and then drain your glycogen stores you needed 24 hours to fill them up...so 2 days after your Keto day you can train hard...I do Keto/recovery day, then an endurance/refill eat carbs day....then interval/deplete my glycogen day...and then I start over. It worked for me.
What sort of results were you getting from this?
One needs look no further than the ranks of the top pro cyclists for proof of that. Not a single one of them does keto.NorthCascades wrote: »If you want to perform on the bike, don't go low carb.
Granted, but them guys are under a heavy schedule and cycle many many miles. I just thought I’d try something different, maybe I’ll go down the route of having a very high carb day once a week because as it stands I’ve hit 13st 9 and not getting any lower. My body has gotten used to my 16-8 IF and diet it seems. I need a shake up
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Every possible reason you're not losing weight, and what to do about it:Granted, but them guys are under a heavy schedule and cycle many many miles. I just thought I’d try something different, maybe I’ll go down the route of having a very high carb day once a week because as it stands I’ve hit 13st 9 and not getting any lower. My body has gotten used to my 16-8 IF and diet it seems. I need a shake up
https://www.aworkoutroutine.com/why-am-i-not-losing-weight/
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You seem to be going all over the place with your diet and making something complicated out of something simple.
Alternating very low carb days are an awful idea if you are serious about cycling performance, IF is fine most of the time but may not fit into your training schedule if you are doing long rides (remember you can gain, maintain or lose weight on IF) - your weight loss results depend on your calorie balance not when you eat or messing about with carb cycling.
You need to reduce your calories, the problem isn't carbs or eating patterns or your body "getting used" to something - you just need to reduce your calories in a sustainable way.
If you are stuck start by reviewing your food logging accuracy. If you make your diary public people can help you.
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You seem to be going all over the place with your diet and making something complicated out of something simple.
Alternating very low carb days are an awful idea if you are serious about cycling performance, IF is fine most of the time but may not fit into your training schedule if you are doing long rides (remember you can gain, maintain or lose weight on IF) - your weight loss results depend on your calorie balance not when you eat or messing about with carb cycling.
You need to reduce your calories, the problem isn't carbs or eating patterns or your body "getting used" to something - you just need to reduce your calories in a sustainable way.
If you are stuck start by reviewing your food logging accuracy. If you make your diary public people can help you.
I’m on 2400odd kcals a day and then I ride on top which is usually about 600kcals plus. I’ll make it public briefly and then you can take a look2 -
Why did someone check the "Woo" for every single post in this thread?
I ride mostly on the KATY Trail and usually get about 700 or so miles per season. I turned off all of my tracking apps and now only play music and enjoy my rides so much more.
My cycling diet consists of the following: After 2 hours or so I usually stop at one of the trail-side restaurants and get a snack. Depending of direction traveled there is everything from pizza, Thai food, BBQ, winery with meat & cheese trays, and local cyclist-friendly diners. So - no macros for me.
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Hmm i eat protien heavy on most days.
Monday-Wednesday (not doing anything hard just commuting to work) : protien and vegetable heavy.
Thursday-Friday (loading up on energy to be spent on the weekend) : gradually increase carbohydrate intake.
Saturday-Sunday (Usually go hard on these days) : Just eat!
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You seem to be going all over the place with your diet and making something complicated out of something simple.
Alternating very low carb days are an awful idea if you are serious about cycling performance, IF is fine most of the time but may not fit into your training schedule if you are doing long rides (remember you can gain, maintain or lose weight on IF) - your weight loss results depend on your calorie balance not when you eat or messing about with carb cycling.
You need to reduce your calories, the problem isn't carbs or eating patterns or your body "getting used" to something - you just need to reduce your calories in a sustainable way.
If you are stuck start by reviewing your food logging accuracy. If you make your diary public people can help you.
I’m on 2400odd kcals a day and then I ride on top which is usually about 600kcals plus. I’ll make it public briefly and then you can take a look
First step is to log your food every day - you will never know if 2400 + exercise calories is suitable goal to lose weight otherwise. My guess is it might prove to be on the high side.
Second step is to recheck your exercise calorie burns - some of the general aerobics entries look extraordinarily high (close to a rate of 900/hr). |If you have access to a bike with a power meter you will be able to get a good idea of what kind of rate of burn is possible or likely for you.
What would be your average power output for an hour at cruising pace and also maximum speed for an hour?
Really before looking for complicated solutions you need to start tracking your calories properly as that's the key to weight loss - not types of food, not timing of food etc. etc.2 -
You seem to be going all over the place with your diet and making something complicated out of something simple.
Alternating very low carb days are an awful idea if you are serious about cycling performance, IF is fine most of the time but may not fit into your training schedule if you are doing long rides (remember you can gain, maintain or lose weight on IF) - your weight loss results depend on your calorie balance not when you eat or messing about with carb cycling.
You need to reduce your calories, the problem isn't carbs or eating patterns or your body "getting used" to something - you just need to reduce your calories in a sustainable way.
If you are stuck start by reviewing your food logging accuracy. If you make your diary public people can help you.
I’m on 2400odd kcals a day and then I ride on top which is usually about 600kcals plus. I’ll make it public briefly and then you can take a look
First step is to log your food every day - you will never know if 2400 + exercise calories is suitable goal to lose weight otherwise. My guess is it might prove to be on the high side.
Second step is to recheck your exercise calorie burns - some of the general aerobics entries look extraordinarily high (close to a rate of 900/hr). |If you have access to a bike with a power meter you will be able to get a good idea of what kind of rate of burn is possible or likely for you.
What would be your average power output for an hour at cruising pace and also maximum speed for an hour?
Really before looking for complicated solutions you need to start tracking your calories properly as that's the key to weight loss - not types of food, not timing of food etc. etc.
All my training at the minute is very high intensity so the 900kcal an hour is probably right. I’m busting a nut trying to give it all I’ve got. On Sunday I climbed up the equivalent of Alpe Du Huez which was 4005ft of climbing. I have a power meter, it’s where I get all my stats from, also I do all my training on Zwift. Are you on it? I do track everyday normally, I missed a few days this week because I just couldn’t be arsed as I eat the same type of foods every day so I knew what my intake roughly was. Cruising pace and maximum speed, I don’t know. But my FTP is currently 266w and I have a W/kg of 3.0 now
You think 2400 kcal is high? I though a typical Male was to consume 3000-35000 -
Wow, this thread took off. I am on Strava and Zwift. I used the name Angry Minnow. I wanted to weigh 130 so I used Keto to get there. I was 138 and now 130. Now that I am at goal weight and body fat I eat normally. Basically I replace what I burn. On my low, easy days of training I eat far less carbs as I get real hungry from to many carbs. So I am basically Keto for a day or two a week, but not in the true sense of a Keto diet. Carbs spike blood sugar for me which makes me more hungry. But I make sure I eat a ton of carb as I prepare normal training days and my Zwift racing, I do not like intervals so racing is how I do my intensity.
I train a ton as I my goals are pretty extreme as well as my events. My 20 minute threshold power is around 290-300 at 59 kilos so I am above average strength wise but I am always looking for more watts. I am as about as light as I can maintain comfortably.
And once again listen to sijomial he is spot on with his recommendations. In fact I don’t post very often because I would basically just repeat what he says.2 -
You seem to be going all over the place with your diet and making something complicated out of something simple.
Alternating very low carb days are an awful idea if you are serious about cycling performance, IF is fine most of the time but may not fit into your training schedule if you are doing long rides (remember you can gain, maintain or lose weight on IF) - your weight loss results depend on your calorie balance not when you eat or messing about with carb cycling.
You need to reduce your calories, the problem isn't carbs or eating patterns or your body "getting used" to something - you just need to reduce your calories in a sustainable way.
If you are stuck start by reviewing your food logging accuracy. If you make your diary public people can help you.
I’m on 2400odd kcals a day and then I ride on top which is usually about 600kcals plus. I’ll make it public briefly and then you can take a look
First step is to log your food every day - you will never know if 2400 + exercise calories is suitable goal to lose weight otherwise. My guess is it might prove to be on the high side.
Second step is to recheck your exercise calorie burns - some of the general aerobics entries look extraordinarily high (close to a rate of 900/hr). |If you have access to a bike with a power meter you will be able to get a good idea of what kind of rate of burn is possible or likely for you.
What would be your average power output for an hour at cruising pace and also maximum speed for an hour?
Really before looking for complicated solutions you need to start tracking your calories properly as that's the key to weight loss - not types of food, not timing of food etc. etc.
All my training at the minute is very high intensity so the 900kcal an hour is probably right. I’m busting a nut trying to give it all I’ve got. On Sunday I climbed up the equivalent of Alpe Du Huez which was 4005ft of climbing. I have a power meter, it’s where I get all my stats from, also I do all my training on Zwift. Are you on it? I do track everyday normally, I missed a few days this week because I just couldn’t be arsed as I eat the same type of foods every day so I knew what my intake roughly was. Cruising pace and maximum speed, I don’t know. But my FTP is currently 266w and I have a W/kg of 3.0 now
You think 2400 kcal is high? I though a typical Male was to consume 3000-3500
So not general aerobics then - that makes more sense!
There are a few "stationary bike" categories in the database but wise to use your own calorie numbers.
No I don't use Zwift, I use a Wattbike. Working on improving my W/kg to get it up from my current 2.97 (we should ride together!).
Oddly the Wattbike although it has accurate power meters uses a daft calorie algorithm which exaggerates badly so I have to correct it.
If you are confident your food intake is consistent and you want to lose weight then you need to eat a bit less (doesn't have to be an everyday deficit though).
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Yes! You can get really scientific on this subject. My staple is 1 cup rolled oats and a banana 1 hour pre ride. 1 nana or clif bar every 60-90 minutes. This depends efforts or climbs of course. Water with a bit of salt in bottle.Usually 1.5 litres for 50km depending on heat and perspiration . CARBS1
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A bicycle is on my wish list once I am down to 120 kg, 264 pounds. Half way there - maybe Easter 2019?1
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You think 2400 kcal is high? I though a typical Male was to consume 3000-3500
Sorry missed this bit.
The mythical "typical male" calorie intake is often stated as 2500 but that would include their exercise. Not that a hard training cyclist and their exercise volume is typical though.
As a 5'9 average sized old fart who is pretty active I'm maintaining on over 3000 because of my cycling and other exercise. As cycling boosts my allowance by an average of about 500cals / day I would indeed be around the "typical" 2500.0 -
10,000 miles a year here
Diet coffee and cake
At CAT 3 level and 51 years old I don't need to think of diet0 -
neugebauer52 wrote: »A bicycle is on my wish list once I am down to 120 kg, 264 pounds. Half way there - maybe Easter 2019?
My advice, @neugebauer52, based on my experience - don't wait.
I retired end of 2017, and got a new bike for Christmas 2017. Started 2018 about 150kg, have lost 30-35lbs (fluctuating with holiday eating) this year. Combined dietary modifications (mostly portion control and lowered glycemic index/glycemic load) and (mainly) riding. My written New Year's 2018 Resolutions included 25lbs lost and 750 miles on the bike. I frankly didn't know if I *could* ride at the start of the year; 1-2miles at a time were a big effort. Now, I will crack 900 by end of year, had a hope of 1000+ before the cold set in. Besides the weight, and maybe just as important, my physical well-being is much higher at the end of this year than at the beginning: cardio, endurance, movement, everything. I have some lbs. of measured muscle mass increase as well that isn't reflected in the net weight loss. I also did recumbent cycling in the gym in the Spring, swimming in the Summer and have begun walking/hiking in the local parks this Autumn.
Next year, I will repeat things that worked this year, and START my goals with 1000+ miles and 30lbs. And do mid-year adjustments as warranted - presumably higher, I hope! (n.b., I'm riding a trail bike [Trek X-Caliber9], not a road bike, about 50/50 road/off-road and 80/20 paved/unpaved to cover these miles).
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