Achieving Your Cycling Goals
by
Achieving Your Target Weight
David Cole
dlcole@nc.rr.com
January 12, 2015
This presentation should…
• Help you identify your ideal, target
weight
• Help you become more aware of the
diet choices you make
• Equip you to make diet exchanges to
lose weight while not depriving yourself
• Give you practical tips that can help you
take control of your own weight and
fitness destiny
RESOURCES
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RoadBikeRider.com
Bicycling.com
Various online sites
Consumer Reports
Fat Chance
Full Catastrophe
Living
• My own personal
experience
Nine Assertions
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2.
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4.
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6.
7.
8.
9.
We live in a toxic food environment
Different calories are different!
The body is a complex system and seeks equilibrium
Your current diet and exercise regimen is perfectly suited to
your current weight
It is difficult to lose weight by exercise alone
Most diets are deprivation diets, and you can only deprive
yourself for so long
Good food makes you feel good; bad food makes you feel bad
Crowding out bad food with good food can make you
healthier without making you hungry
Goals are important - to say “No” to something, you need to
be saying a bigger “Yes” to something else (~Steven Covey)
A few key points from Fat Chance
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Consumption of sugar and refined carbs triggers increased release of insulin
Insulin regulates how resulting glucose is processed:
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used for energy (when insulin levels are low)
saved as fat (when insulin levels are high)
Fat cells release leptin which triggers reduction in insulin
Two states:
“Not hungry, burn energy
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But, high insulin levels over time can block leptin signal, yielding "brain
starvation"
Such leptin resistance leaves insulin levels unchecked,
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thus increasing appetite and reducing activity, resulting in weight gain and energy loss
Moreover, stress can trigger increases in cortisol and insulin, with similar results
We live in a toxic environment
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Hungry, store energy
processed and fast foods are predominantly sugar and refined carbs
daily life is increasingly more stressful
Therefore, to become more healthy (and perhaps lose weight)
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Eat foods that maintain the insulin/leptin balance
Manage chronic stress
The extremes
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X
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• Focus on target weight and health
• How you feel and how you perform will be its
own reward
• Improved appearance just an extra benefit
What is your ideal cycling weight?
Men
• 106 pounds for first 5 feet of height
• 6 pounds for each additional inch
• 5’10” man’s target: ~166 pounds
Women
• 100 pounds for first 5 feet of height
• 5 pounds for each additional inch
• 5’6” woman’s target: ~130 pounds
Then
• Adjust +/- 10% based on wrist size
Or, set target as % body fat
• Measure your current body fat
percentage
– Lifetime Fitness happy to help
• Calculate lean body mass
– Current weight minus pounds of body fat
• Set goal for body fat
– Men: 10 to 25%
– Women: 18 to 30 %
• Calculate your resulting target weight
InBody measurements at LifeTime
Free 14-day passes available!
See David after the meeting
RBR’s 12 weight loss strategies
1. Be patient, lose weight gradually
2. Eat a nutrient-dense but low-energydense diet
3. Eat carbohydrates that are primarily
low glycemic
4. Eat well before, during, and after
rides, but resume a calorie-deficient
diet the rest of the time
5. Don’t pig-out after a ride
RBR’s 12 weight loss strategies…
6. Eat smaller meals more frequently
7. Don’t eat after 7:00 pm
8. Use cycling to help burn more calories
9. Pick up the pace on your rides
10. Ride more often
11. Keep a food diary*
12. Build some muscle to preserve lean
mass and increase metabolism
Apps that can help
Lose It!
MyFitnessPal
also, SparkPeople.com and app
What worked for me – diet
• Snacked on fruit, nuts, and yogurt
• Avoided sugar, bad fat, and fried potatoes
(except for Tyler’s garlic fries – too awesome!)
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Replaced soft drinks* with iced tea
Used water or diluted Gatorade on short rides
Carried Fig Newtons as snacks
Took my lunch to work w/ homemade bread
Enjoyed chocolate and peanut butter in
modest amounts
• Enjoyed good beer and good bourbon in
modest amounts
What worked for me – exercise
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Commuted to work 1-2 times per week
Hard rides on Wednesday nights
Long rides on weekend
Kayaked on many weekends
Core strength workout 2-3 times per
week
Observations – core strength
• Stability ball workout
very effective
– Only 30 minutes
– Significantly tightens
abdominal muscles
– Makes you feel lean
and tight
– Can feel extra gut
strength on the bike
– Better enables
detecting fullness
Observations – mindful eating
• Learned to recognize being truly
hungry versus just wanting to eat
– If truly hungry, I ate
– If not, hot tea helped, or small snack
• Conditioned myself that being slightly
hungry at night was desired state
• Savored* calorie-worthy foods
Levels of diet
Holiday/
Vacation
Gluttonous
Unaware
Aware
Deliberate
Dieting Fasting
Recommendations
• Find staples that you
enjoy and that meet your
nutrition goals
• Be very wary of sugar,
bad fat, and refined carbs
• Keep a food diary, at
least for a while, to make
you aware of what you
eat
• Use social media and
smartphone apps to your
advantage
Lose It!
Recommendations…
• Enjoy good food*, and
feel better for doing so
• For exercise, find a
variety of things you
enjoy doing, and do them
• Develop core strength
• Use services of coach or
nutritionist if you’re stuck
• Set a goal that challenges
yourself, and use that for
motivation
Questions?
Thank
You!
Eat not to Dulness.
Drink not to Elevation.
- from Benjamin Franklin’s Autobiography, one of thirteen moral virtues
Every extra pound you carry above
your ideal weight makes you 15 to 20
seconds slower for each mile of a climb.
- Bicycling Magazine
• 10 extra pounds equates to 2-3
extra minutes climbing Bynum
Ridge