How to cycle for weight loss

"Daniel Crispin" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hello,

I am wondering if there is an easy way to dose my efforts
toward weight loss.

<bunch of stuff snipped>

Daniel,

I see lots of folks who take up cycling for weight loss and
never lose weight. Frankly, it's not exactly the best choice
for weight loss because it's a non-weight-bearing activity
and most folks who have real jobs can't do enough of it, or
won't work hard enough at it, to get much benefit.

What I've read and what I believe based on years of
observing various riders, reading tons of stuff, etc. is
that you absolutely will not lose weight if you don't ride
with some intensity ... at least a couple of times a week.
There was a long time when the popular theory was that, if
you spent all your time training in a certain, relatively
easy, heart rate zone, you were using fat as your fuel
source instead of sugar. Therefore, staying in that range
all the time would make you lose fat. Great theory, but I
never EVER saw that work for anyone.

If you want to lose weight on the bike, you have to work
HARD on the bike. Lots of mile, lots of intervals of
intensity, etc.

I don't have a "real" job. I'm self-employed and have a
farm. I have a flexible schedule and can ride alot. I get in
250 to 300 miles per week pretty much all year round. I
don't race, but I do centuries with the racer folks and turn
in sub-5 hour rides regularly. That's intensity for this 48
year old body. I say all that to say this ... even with all
those miles and near-race intensity, if I don't eat right, I
gain weight. Carbs like pasta can be great fuel before a big
ride, but most of the time, if you want to lose, you've
gotta discipline your diet. I recommend you look at the Zone
diet and learn its principles. It's not really one of the
fad diets. I'm not a dietician, but the Zone principles seem
to make sense ... balancing your fat, protein and
carbohydrate intake to keep your blood sugar at optimum
levels. It's really worked for me.

One last thing. Crosstraining. Bicycling is great, but I
find it really helps to add a second activity when I want to
lose weight. For me, it's just walking. As I said, I live on
a farm and I simply walk the property each morning. It takes
about 20 minutes and gets the motor going. For some reason,
the addition of a second activity like this really pushes
things into higher gear for me and I lose weight quickly.

I hope some of this helps. I'm sure I'm going to get flamed
'cuz I'm not offering any specific data to back up what I'm
saying. This is just based on personal experience and a
decade of observation and "study."

Good luck. Bob C.

Daniel Crispin said:

I am wondering if there is an easy way to dose my efforts
toward weight loss. I could buy a HRM but I have already
spent 600$ on my bike this month and would like to stop
spending for a while.

How about free? And probably less biased than most, because
it's not selling anything:

hackersdiet.orghackersdiet.orgOpen ↗

Quoted message said:

Any trick that can tell me I am using the right effort for
weight loss? Someone told me that if I cannot speak
without feeling a little out of breath that is the right
zone... is that true?

Not necessarily. Ride. Recover. Ride more.

Quoted message said:

Also I am been trying to pedal faster. I used to pedal
slow and hard but after reading some books I now
understand it's a really bad way to do it.

As long as the pressure on your knees is low, I don't think
it really matters how fast you spin.

Quoted message said:

Last thing... what should I eat before and during
training? I love pasta. I know they contain a lot of
calories but that is the food I like. On the other hand
they give lots of carbs so that can't be bad while
training right? Should I eat something different the days
I train?

Read the book above. If you want to lose fat, you need to
eat fewer calories than you burn. In that book, cycling is
rated at about 300 calories per hour. The good news is that
is probably for what most people think of as cycling--slow,
easy rides on a bike path. Most of the readers of this
newsgroup will burn more.

Quoted message said:

How about during training? I normal bring a Nutribar which
is an meal replacement designed for weight loss. I has a
balance of carbs, fats and proteins. Should I use
something with more carbs?

How about something less manufactured and more grown?
Bananas are good. So are apples. So are fig bars, for
that matter. (I have mixed feelings about the current low-
carb fad.)

--
Warren Block * Rapid City, South Dakota * USA

I generally read about 35 calories burned per mile for
modest biking, dependent upon degree of effort, wieght of
biker, etc. But, it is a good figure to start with.

Cadence. Look at your watch while pedaling, when it gets to
a "0", start counting full revolutions until it gets to the
next "0". I.e., 20-30, 0-10, etc. Multiply the revolutions
you counted by 6.

While not absolutely accurate, it will give you a good diea.

Over the past 6 years of riding (starting at age 58) my
cadence has gone from about 60-70 to 90-110, and I can get
cadences up to 140-150 if I want.

It just takes time and practice.

Use the Zone Diet, or the Body for Life eating plan - they
are pretty comparable, and the BFL is really easy to
implement. It takes exercise AND good eating habits to
lose weight.

I bike pretty intensely, getting my heart rate up to about
155 BPM on hills and acceleration, which is pretty high for
someone age 64.

Good luck!

members.aol.comfoxcondorsrvtnsOpen ↗ (Colorado
rental condo)

members.aol.comdnvrfoxOpen ↗ (Family Web Page)

"psycholist" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Daniel,

I see lots of folks who take up cycling for weight loss
and never lose weight. Frankly, it's not exactly the best
choice for weight loss because it's a non-weight-bearing
activity and most folks who have real jobs can't do enough
of it, or won't work hard enough at it, to get much
benefit.

I agree that most people can't devote racer-like hours to
training, and that many people do not possess the intensity
to burn lots of calories cycling. However, weight-bearing
has little effect, I think. The reason people don't lose
weight when they cycle is because they are consuming more
calories than they burn. Didn't we have a 100+ thread about
this very subject not long ago?

Quoted message said:

What I've read and what I believe based on years of
observing various riders, reading tons of stuff, etc. is
that you absolutely will not lose weight if you don't ride
with some intensity ... at least a couple of

times

Quoted message said:

a week. There was a long time when the popular theory was
that, if you spent all your time training in a certain,
relatively easy, heart rate

zone,

Quoted message said:

you were using fat as your fuel source instead of sugar.
Therefore,

staying

Quoted message said:

in that range all the time would make you lose fat. Great
theory, but I never EVER saw that work for anyone.

Because they ate too much. It's easy to do---Powerbars,
Gatorade, pre-ride pasta gorge, post-ride beers and pizza.
If they ate at maintenance level calories and rode like you
say, they will lose weight.

Quoted message said:

If you want to lose weight on the bike, you have to work
HARD on the bike. Lots of mile, lots of intervals of
intensity, etc.

Long slow distance seems to be the rule. Of course, some Poliquin-
type interval training helps, too. But calories are the key.
As bodybuilders say, "great abs are made in the kitchen".

Quoted message said:

I don't have a "real" job. I'm self-employed and have a
farm. I have a flexible schedule and can ride alot. I get
in 250 to 300 miles per week pretty much all year round. I
don't race, but I do centuries with the

racer

Quoted message said:

folks and turn in sub-5 hour rides regularly. That's
intensity for this

48

Quoted message said:

year old body. I say all that to say this ... even with
all those miles

and

Quoted message said:

near-race intensity, if I don't eat right, I gain weight.
Carbs like

pasta

Quoted message said:

can be great fuel before a big ride, but most of the time,
if you want to lose, you've gotta discipline your diet. I
recommend you look at the Zone diet and learn its
principles. It's not really one of the fad diets. I'm not
a dietician, but the Zone principles seem to make sense
... balancing your fat, protein and carbohydrate intake to
keep your blood sugar at optimum levels. It's really
worked for me.

Good for you. But tricks aside, you cannot escape The Law of
Thermodynamics. If anyone consumes fewer calories than
burned, weight loss will occur. The key is burning fat and
not excessive amounts of muscle.

Quoted message said:

One last thing. Crosstraining. Bicycling is great, but I
find it really helps to add a second activity when I want
to lose weight. For me, it's just walking. As I said, I
live on a farm and I simply walk the property each
morning. It takes about 20 minutes and gets the motor
going. For

some

Quoted message said:

reason, the addition of a second activity like this really
pushes things into higher gear for me and I lose weight
quickly.

Weight lifting would be ideal. Growing muscle helps to burn
fat. Everybody should strength train, if for no other reason
than to maintain bone density. I don't want to end up a stick-
armed old man with great cardio ability. I want to end up a
strong old man with great cardio ability! :-)

Warren Block said:

Daniel Crispin said:

I am wondering if there is an easy way to dose my efforts
toward weight loss. I could buy a HRM but I have already
spent 600$ on my bike this month and would like to stop
spending for a while.

Most of the previous posts have been to the point, but
numerically (and approximately),

Weight loss = (Calories out - calories in) / 3500.

If you push on the bike, rather than just cruising, you
might burn 500 calories / hr. But it would still take about
seven hours of pedaling to burn off one pound of fat,
assuming no change in diet. This is why you have to watch it
in the kitchen, too, since it is not too difficult to add
back a few hundred calories a day with the pasta, energy
bars, etc., etc. It doesn't take much, unfortunately...

The moral: if you want to be a bit more scientific about it,
try actually adding up the calories. Then you can find out
where they came from and where they went (and if you're not
losing weight, why they didn't went).

Cheers, and happy pedaling. At least we have fun while we
struggle...

"Gooserider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"psycholist" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Daniel,

I see lots of folks who take up cycling for weight loss
and never lose weight. Frankly, it's not exactly the
best choice for weight loss

because

Quoted message said:

Quoted message said:

it's a non-weight-bearing activity and most folks who
have real jobs

can't

Quoted message said:

Quoted message said:

do enough of it, or won't work hard enough at it, to get
much benefit.

I agree that most people can't devote racer-like hours to
training, and

that

Quoted message said:

many people do not possess the intensity to burn lots of
calories cycling. However, weight-bearing has little
effect, I think. The reason people

don't

Quoted message said:

lose weight when they cycle is because they are consuming
more calories

than

Quoted message said:

they burn. Didn't we have a 100+ thread about this very
subject not long ago?

Quoted message said:

What I've read and what I believe based on years of
observing various riders, reading tons of stuff, etc. is
that you absolutely will not lose weight if you don't
ride with some intensity ... at least a couple of

times

Quoted message said:

a week. There was a long time when the popular theory
was that, if you spent all your time training in a
certain, relatively easy, heart rate

zone,

Quoted message said:

you were using fat as your fuel source instead of sugar.
Therefore,

staying

Quoted message said:

in that range all the time would make you lose fat.
Great theory, but I never EVER saw that work for anyone.

Because they ate too much. It's easy to do---Powerbars,
Gatorade, pre-ride pasta gorge, post-ride beers and pizza.
If they ate at maintenance level calories and rode like
you say, they will lose weight.

Quoted message said:

If you want to lose weight on the bike, you have to work
HARD on the

bike.

Quoted message said:

Quoted message said:

Lots of mile, lots of intervals of intensity, etc.

Long slow distance seems to be the rule. Of course, some
Poliquin-type interval training helps, too. But calories
are the key. As bodybuilders

say,

Quoted message said:

"great abs are made in the kitchen".

Quoted message said:

I don't have a "real" job. I'm self-employed and have a
farm. I have a flexible schedule and can ride alot. I
get in 250 to 300 miles per week pretty much all year
round. I don't race, but I do centuries with the

racer

Quoted message said:

folks and turn in sub-5 hour rides regularly. That's
intensity for this

48

Quoted message said:

year old body. I say all that to say this ... even with
all those miles

and

Quoted message said:

near-race intensity, if I don't eat right, I gain
weight. Carbs like

pasta

Quoted message said:

can be great fuel before a big ride, but most of the
time, if you want

to

Quoted message said:

Quoted message said:

lose, you've gotta discipline your diet. I recommend you
look at the

Zone

Quoted message said:

Quoted message said:

diet and learn its principles. It's not really one of
the fad diets.

I'm

Quoted message said:

Quoted message said:

not a dietician, but the Zone principles seem to make
sense ...

balancing

Quoted message said:

Quoted message said:

your fat, protein and carbohydrate intake to keep
your blood sugar at optimum levels. It's really
worked for me.

Good for you. But tricks aside, you cannot escape
The Law of

Thermodynamics.

Quoted message said:

If anyone consumes fewer calories than burned, weight loss
will occur. The key is burning fat and not excessive
amounts of muscle.

Quoted message said:

One last thing. Crosstraining. Bicycling is great, but I
find it

really

Quoted message said:

Quoted message said:

helps to add a second activity when I want to lose
weight. For me, it's just walking. As I said, I live on
a farm and I simply walk the

property

Quoted message said:

Quoted message said:

each morning. It takes about 20 minutes and gets the
motor going. For

some

Quoted message said:

reason, the addition of a second activity like this
really pushes things into higher gear for me and I lose
weight quickly.

Weight lifting would be ideal. Growing muscle helps to
burn fat. Everybody should strength train, if for no other
reason than to maintain bone

density.

Quoted message said:

I don't want to end up a stick-armed old man with great
cardio ability. I want to end up a strong old man with
great cardio ability! :-)

I do core strength work. I believe that's important. Weight
training, per se, can actually result in gaining weight. If
the goal is strictly weight loss, I'd opt for some core
strength exercises that don't involve much in the way of
weights. You can do a lot with crunches, pushups, chair
dips, etc.

Bob C.

Bicycling is a great way to lose weight! I think most
important is to ride long and steady to lose. I don't
use a HR monitor, so I can't help you there, but there
is an effective HR for weight loss, but it is different
for everyone and we would need to know more information
about you.

If you like pasta, it will be harder to lose, unless you
don't eat that much. Sorry, that is just the way it is. A
high carb diet makes it harder to lose, it is just the
facts. It can certainly be done and is done all the time,
but you need to cut calories, unless you are going to ride
very long distances 4+ days a week. I suggest lower fat if
you are going high carb. If you want to lose faster, then
bag the pasta and eat chicken, fish, etc.

JMHO, Curt

"Daniel Crispin" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hello,

I am wondering if there is an easy way to dose my efforts
toward weight loss. I could buy a HRM but I have already
spent 600$ on my bike this month and would like

to

Quoted message said:

stop spending for a while.

Any trick that can tell me I am using the right effort for
weight loss? Someone told me that if I cannot speak
without feeling a little out of breath that is the right
zone... is that true?

Also I am been trying to pedal faster. I used to pedal
slow and hard but after reading some books I now
understand it's a really bad way to do it. I have no idea
what my current cadence is since my computer doesn't have
that feature but I think I am at around 1.25 turn

per

Quoted message said:

second... that is of course an approximate... it would
mean 75 turns per minute which is close to what is
recommanded... I cannot see myself pedaling faster,
already feels like I am spinning way too fast

😉

Quoted message said:

How do you guys do 100 turns per minute? Must be a mental
issue, the legs don't seems to mind but geez at a 100 I am
not sure I could even keep my balance hehehe!

Last thing... what should I eat before and during
training? I love pasta. I know they contain a lot of
calories but that is the food I like. On the other hand
they give lots of carbs so that can't be bad while
training right? Should I eat something different the days
I train?

How about during training? I normal bring a Nutribar which
is an meal replacement designed for weight loss. I has a
balance of carbs, fats and proteins. Should I use
something with more carbs?

"psycholist" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

I do core strength work. I believe that's important.
Weight training,

per

Quoted message said:

se, can actually result in gaining weight. If the goal is
strictly weight loss, I'd opt for some core strength
exercises that don't involve much in the way of weights.
You can do a lot with crunches, pushups, chair dips, etc.

True. But someone who is 150 pounds at 10 percent bodyfat is
in far better shape than someone who weighs 150 pounds at 20
percent bodyfat. Weight alone is not the issue(except for
racers). We're not talking about becoming Mr Olympia. Just
general fitness, and nothing works better at building
strength than basic compound strength training exercises.
Bench press, military press, squat, deadlift. Difficult to
duplicate with just bodyweight, especially once one attains
a basic strength level. :-)

"psycholist" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"Daniel Crispin" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hello,

I am wondering if there is an easy way to dose my
efforts toward weight loss.

<bunch of stuff snipped>

Daniel,

I see lots of folks who take up cycling for weight loss
and never lose weight. Frankly, it's not exactly the best
choice for weight loss because it's a non-weight-bearing
activity and most folks who have real jobs can't do enough
of it, or won't work hard enough at it, to get much
benefit.

What I've read and what I believe based on years of
observing various riders, reading tons of stuff, etc. is
that you absolutely will not lose weight if you don't ride
with some intensity ... at least a couple of

times

Quoted message said:

a week. There was a long time when the popular theory was
that, if you spent all your time training in a certain,
relatively easy, heart rate

zone,

Quoted message said:

you were using fat as your fuel source instead of sugar.
Therefore,

staying

Quoted message said:

in that range all the time would make you lose fat. Great
theory, but I never EVER saw that work for anyone.

If you want to lose weight on the bike, you have to work
HARD on the bike.

I put on some weight a couple of years ago from a thyroid
condition. About 15 lbs, which doesn't sound like much but
it was on me! It was largely due to metabolism. However, I
found that I began to lose the weight during the cycling
season, and the best thing I can advise is lots of long
rides. Intensity is good, but if fat burning is the goal,
long, steady rides are best- not necessarily fast, but
steady. I began to burn fat, and during the winter would
work out at the gym. I guess the muscle toning and fat
burning kick started my slowed-down metabolism and made me
burn energy more efficiently. I lost all the weight I
gained and then some, 20 lbs altogether. ANd you won't just
lose weight, you'll lose inches.I gained and then lost a
pant size.

As for intensity, like hills etc, I think once you build
endurance, that comes easier. Also as you lose weight,
climbing is easier. So get those miles and go for a couple
of really long rides a week and you'll not only lose the
weight, you'll keep it off. And when your metabolism is
working faster, you won't gain too much during the winter,
unless you totally stuff your face and do nothing but watch
tv for four months.

Daniel Crispin said:

I am wondering if there is an easy way to dose my efforts
toward weight loss.

Quoted message said:

Any trick that can tell me I am using the right effort for
weight loss?

Ride lots.

If you're looking to lose a lot of weight in a short period
of time, the latest diet fad may be more effective than
cycling. But if you're willing to work at it, lose weight
gradually, and keep it off (while improving your overall
fitness and energy level) cycling may be the ticket.

There's no magic formula, except that you must burn more
calories than you consume. Daily rides of 10-15 miles are
good, but long weekend rides are where you will really burn
calories. Speed isn't the main thing. Yes, a faster pace
will burn more calories per hour, but riding the same
distance at a moderate pace (longer time in the saddle) is
almost as good. Don't kill yourself, but don't loaf either.

Combine a sensible diet (and smaller portions) with regular
cycling and you can't help but lose weight. After a long
ride, you metabolism will stay high for a couple of hours,
helping you to burn calories.

Make cycling a life-long habit, not just something you're
going to do for a few months until you reach your target
weight. The best way to do that is make it fun, not
something you have to endure. It may help to join a club
or ride informally with a few other people, especially on
long rides.

Quoted message said:

Someone told me that if I cannot speak without feeling
a little out of breath that is the right zone... is
that true?

That sounds like anaerobic threshold training, and is an
effective way to achieve fitness. But for weight loss it's
all about miles.

Quoted message said:

Also I have been trying to pedal faster. I used to pedal
slow and hard

but

Quoted message said:

after reading some books I now understand it's a really
bad way to do it.

Initially, a fast cadence won't feel natural. Try for at
least 75-80 rpms. Lower gears and a faster cadence may
increase your heart rate, but will be easier on your legs.

Quoted message said:

Last thing... what should I eat before and during
training? I love pasta. I know they contain a lot of
calories but that is the food I like. On the other hand
they give lots of carbs so that can't be bad while
training right?

Pasta is good, just be mindful of what you put on it.

Quoted message said:

How about during training? I normal bring a Nutribar which
is an meal replacement designed for weight loss.

Definitely don't starve yourself while you're riding, but
keep the calorie equation in mind (before, during, and after
the ride). Normal food is just as good (or better) than
energy bars. Energy bars can be more convenient. See what
works best for you.

Good luck, Art Harris

"Daniel Crispin" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Hello,

I am wondering if there is an easy way to dose my efforts
toward weight loss. I could buy a HRM but I have already
spent 600$ on my bike this month and would like

to

Quoted message said:

stop spending for a while.

Any trick that can tell me I am using the right effort for
weight loss? Someone told me that if I cannot speak
without feeling a little out of breath that is the right
zone... is that true?

Also I am been trying to pedal faster. I used to pedal
slow and hard but after reading some books I now
understand it's a really bad way to do it. I have no idea
what my current cadence is since my computer doesn't have
that feature but I think I am at around 1.25 turn

per

Quoted message said:

second... that is of course an approximate... it would
mean 75 turns per minute which is close to what is
recommanded... I cannot see myself pedaling faster,
already feels like I am spinning way too fast

😉

Quoted message said:

How do you guys do 100 turns per minute? Must be a mental
issue, the legs don't seems to mind but geez at a 100 I am
not sure I could even keep my balance hehehe!

Last thing... what should I eat before and during
training? I love pasta. I know they contain a lot of
calories but that is the food I like. On the other hand
they give lots of carbs so that can't be bad while
training right? Should I eat something different the days
I train?

How about during training? I normal bring a Nutribar which
is an meal replacement designed for weight loss. I has a
balance of carbs, fats and proteins. Should I use
something with more carbs?

Regarding cadence, I typically ride along at about 90 to 95
rpm and that's common among lots of the racer-type folks I
train with. Learning to do that really transformed my
cycling, shaving an hour off my time on some centuries (over
the course of a couple of seasons as I got the hang of the
spin thing).

Some tips ... The spin starts from the hip. Think of the old
style locomotive where there was a big drive wheel connected
to the smaller wheels by beams of steel. That's a bit how
you should envision your spin. Your hip is where the power
is that helps drive the pedals. And you need to learn to
drive the pedals in circles. Make sure you're not just
mashing down on the pedals each time a foot reaches the top.
You should work to develop a very smooth pedaling motion
where you actually feel power to the pedal almost the entire
way around the pedal revolution.

Get a set of rollers. Learn to ride them (they're like
learning to ride a bike ... you'll have it down in just a
few tries). The secret to staying up on rollers is speed ...
kind of a gyroscopic effect. They force you to develop leg
speed. Also, if your pedaling dynamics are bad, they really
cure that, too. You have to pedal smoothly and evenly or
you'll be all over the rollers (and maybe on the floor ...
but that's not to scare you off ... they really aren't hard
to learn. Just be sure to set them up in a doorway at first
so you have something to grab if you do start to go down).

As for determining cadence, count your pedal revolutions
(each time your right foot reaches the bottom, for example)
for 10 seconds and multiply by six. Or count them for six
seconds and multiply by 10. Or count them for 15 seconds and
multiply by 4. Or count them for 20 seconds and ...

Bob C.

curt said:

If you like pasta, it will be harder to lose, unless you
don't eat that much. Sorry, that is just the way it is. A
high carb diet makes it harder to lose, it is just the
facts. It can certainly be done and is done all the time,
but you need to cut calories, unless you are going to ride
very long distances 4+ days a week. I suggest lower fat if
you are going high carb. If you want to lose faster, then
bag the pasta and eat chicken, fish, etc.

JMHO, Curt

Just one quibble on the 'if you like pasta it will be harder
to lose'. I'm in complete agreement, but it seems that -some-
ppl don't actually have 'carb addiction', and it is really
(so say those ppl) a matter of eating less, moving more and
having the will power, or determination to continue on plan.

OTOH, if you find you eat 'comfort food', and this food is
typically pasta, bread, potatoes, then you -might- be a
carb addict. If so, low carb, or eliminating the cravings
should help.

My feeling is when I'm in the right place in my low carb
diet, I don't have any 'cravings' for food. Going through
the 'induction phase' was crucial for my success.

But if you don't have cravings, then any diet will
probably work.

-B

-Badger "World's most dangerous City Bike Path Rider"

AMG said:

If you push on the bike, rather than just cruising, you
might burn 500 calories / hr. But it would still take about
seven hours of pedaling to burn off one pound of fat,
assuming no change in diet. This is why you have to watch
it in the kitchen, too, since it is not too difficult to
add back a few hundred calories a day with the pasta,
energy bars, etc., etc. It doesn't take much,
unfortunately...

Interesting calculation, since many beginner/intermediate
bikes seem to ride about 7 hours a week.

OK, that's over-simplified, but if it translates into a
pound loss of fat per week, that's pretty good.

I lose about 2-2.5 lbs per week during the 'optimal phase'
of my dieting, and then level off to about 1-1.5 lb per week
on diet alone.

If you're recomposing and adding muscle to your legs, a wild
ass guess, it seems to me, would show a 2lb loss per week,
with maybe 1/4lb per week gain of muscle, maybe. So a 6-8lb
loss of body weight per month, with, hopefully most of the
loss being fat, plus a net gain of 1 lb of muscle per month
(if you're biking hard and are a beginner), gives a final
weight flux of minus 5-7lbs per month. This is what I'm
seeing. (Note that it's almost impossible to lose fat and
gain muscle at the same time, but it can happen for
beginners.)

As you get closer to goal, naturally, you'll have sticking
points and the rate of fat loss and muscle gain will slow.

Again, just wild ass guessing, off the top of my head, here.
;-p

-B

-Badger "World's most dangerous City Bike Path Rider"

Marlene Blanshay wrote: <snip>

Quoted message said:

As for intensity, like hills etc, I think once you build
endurance, that comes easier. Also as you lose weight,
climbing is easier. So get those miles and go for a couple
of really long rides a week and you'll not only lose the
weight, you'll keep it off. And when your metabolism is
working faster, you won't gain too much during the winter,
unless you totally stuff your face and do nothing but
watch tv for four months.

Winter is training time for the Iditarod Impossible.
ultimateiditarod.comupdate4.htmOpen ↗
icebike.orgicebike.orgOpen ↗ bikewinter.orgbikewinter.orgOpen ↗

Look for breads and pastas made with whole grain. Check
health food stores.

curt said:

Bicycling is a great way to lose weight! I think most
important is to ride long and steady to lose. I don't
use a HR monitor, so I can't help you there, but there
is an effective HR for weight loss, but it is different
for everyone and we would need to know more information
about you.

If you like pasta, it will be harder to lose, unless you
don't eat that much. Sorry, that is just the way it is. A
high carb diet makes it harder to lose, it is just the
facts. It can certainly be done and is done all the time,
but you need to cut calories, unless you are going to ride
very long distances 4+ days a week. I suggest lower fat if
you are going high carb. If you want to lose faster, then
bag the pasta and eat chicken, fish, etc.

JMHO, Curt

<snip

On Sun, 06 Jun 2004 16:53:09 -0500, Mike Schwab <[email hidden]>

Quoted message said:

Look for breads and pastas made with whole grain. Check
health food stores.

Why? It's still going to spike your insulin. Tch; even the
LC people tout this, but it's still bread.

-Badger "World's most dangerous City Bike Path Rider"

Sorry, wrong link.
Organizer's site alaskaultrasport.comalaskaultrasport.comOpen ↗
Photo gallery
justridingalong.comiditabike photo gallery.phpOpen ↗
Story justridingalong.comiditabike2004.phpOpen ↗
CNN news story cnn.comoffbeat.iditarod.apOpen ↗

Mike Schwab said:

Marlene Blanshay wrote: <snip>

Quoted message said:

As for intensity, like hills etc, I think once you build
endurance, that comes easier. Also as you lose weight,
climbing is easier. So get those miles and go for a
couple of really long rides a week and you'll not only
lose the weight, you'll keep it off. And when your
metabolism is working faster, you won't gain too much
during the winter, unless you totally stuff your face
and do nothing but watch tv for four months.

Winter is training time for the Iditarod Impossible.
ultimateiditarod.comupdate4.htmOpen ↗
icebike.orgicebike.orgOpen ↗ bikewinter.orgbikewinter.orgOpen ↗

With the whole grain bread / pasta, the sugar is consumed
with the fiber and is absorbed slower. With the white bread,
the sugar is absorbed very quickly. This difference wass
measured by having testing persons eating a quantity of food
then testing their blood surar.

This is from Dr. Arthur Agaston's book South Beach diet.

southbeachdiet.comsouthbeachdiet.comOpen ↗ glycemicindex.comglycemicindex.comOpen ↗

Badger_South said:

Mike Schwab said:

Look for breads and pastas made with whole grain. Check
health food stores.

Why? It's still going to spike your insulin. Tch; even the
LC people tout this, but it's still bread.

-Badger "World's most dangerous City Bike Path Rider"

Before you go and cite some 'South Beach diet' or something,
"Whole grain" bread -still- spikes insulin, and in some
people, just as strongly as white bread.

If I were to start eating whole grain pasta and bread, I'd
quickly re-acquire my 'carb addiction'. So to suggest this
to those on LC is specious at best and purposefully
misleading at worst.

Mike Schwab said:

With the whole grain bread / pasta, the sugar is consumed
with the fiber and is absorbed slower. With the white
bread, the sugar is absorbed very quickly. This difference
wass measured by having testing persons eating a quantity
of food then testing their blood surar.

This is from Dr. Arthur Agaston's book South Beach diet.

southbeachdiet.comsouthbeachdiet.comOpen ↗
glycemicindex.comglycemicindex.comOpen ↗

Badger_South said:

Mike Schwab said:

Look for breads and pastas made with whole grain. Check
health food stores.

Why? It's still going to spike your insulin. Tch; even
the LC people tout this, but it's still bread.

-Badger "World's most dangerous City Bike Path Rider"

-Badger "World's most dangerous City Bike Path Rider"