The real reason why older cyclists struggle with weight (and the fix)
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- Опубликовано: 25 май 2024
- Weight loss, as we get older, can often be seen as impossible due to hormones, metabolism, or even changes in our ability to handle insulin and blood sugar. But is that true?
No, it's not. The answer is often a lot more simple. It might not be what cyclists want to hear but I can guarantee if you get a handle on this one thing you'll see changes that you really want.
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Diet. Saved you five minutes.
Thanks. Thought so.
Yes you need to think about energy balance but the point of this video is to show how easy it is to over eat after big training days.
As a heavier cyclist this was very useful as the key is to balance - it’s not easy to be in a deficit, train and retain a balanced diet - well I haven’t cracked it
😂😂😂 thx
@@McDonaldPhotography You need to cut the carbs and increase the fats and protein in a compensatory fashion. It's not exactly rocket science. But you won't listen to me because carbs are delicious...
I’m a firm believer in you can’t out train a bad diet
Great simple words of wisdom. As one gets older and metabolism slows down eating habits and menu have to be modified. Not just type of food but timing of meals and close monitoring. It isn’t easy. One can really establish good cardio fitness and put on the pounds with careless and poorly timed eating habits. Also…get your sleep.
@@markfeldman6509
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said, here is a list of studies and and evidence-focused articles by very clever people on subjects that we are misinformed by the mainstream / high-profile drs and I hear miss spoken about daily
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar have an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Does eating a higher-carb diet make you feel more full?
examine.com/articles/high-carb-high-satiety/
An in-depth look at energy metabolism
www.climbingnutrition.com/diet/depth-look-energy-metabolism-part-iii/
@@veloperformance thank you for the references. I am a retired doctor and fully understand the need for,proper nutrition counseling for patients . I’ll check,out your references.
@@markfeldman6509 Basal metabolic rate starts to noticeably slow down only after the 60th year of life in most healthy men. And this is mostly due to muscle loss through our bodies becoming less efficient at making use of leucine. So slight increase of protein intake is necessary. Active metabolic rate, however, the one associated with how much we are physically active, also called NEAT, is what "slows down" as early as in our 30s, due to mostly sedentary lifestyle, too little and poor quality sleep, easiness with which we can go about our lives these days that requires near 0 physical effort and diets made up of mostly hyperpalatable, easily available, highly processed foods. I mean, I have colleagues at work who do less than 1000 steps a day. Any wonder why they are all obese?
My highschool science teacher told me the same. It's served me well as a "peak human 45 year old" lol
On top of the calorie intake, don't forget about lifestyle changes.
I have a three year old in my life. If I'm not sick, I'm about to become sick. If I have a free morning, it is quickly taken up by a trip to the park.
I'm not complaining. Consistency in riding has sucked this year, so I've come to accept that I'm not going to be in my prime as a cyclist anymore. I've prioritized being prime as a dad...and good enough as a cyclist! 😊
Cheers and great video!
Thank you. Shame about the bike but kudos on the prime dad focus 😎
Same here. As a father of a 9 and 11 YO, I'd say wait till your kid gets a bit older and gets a taste of food. You'll be eating pizzas or other heavy foods but while the kids get taller you'll only get wider. LOL.
Same here, my son is 2 years old, so I'm often happy with 45-60 minutes on Zwift before trips to the park or when he's sleeping... It helps me maintain my shape.
kids are way better than PRs
You hit the nail on the head. The biggest push we have to do is to push away from the table. I’m 72 and always rode casually and 6-7 years ago,I got serious and dedicated as friends started getting sick and dying. I ride 30 miles a day and take every 4th day off as a recovery day. I was 6’ 190 lbs. I got down to 165-70 quickly by riding and eliminating bread, bagels, eating more fruit, snacking on popcorn in front of tv. Eliminated as much sugar as possible except for some dark chocolate. No late night eating. Just discipline and it worked. Btw about 5 years ago I switched from road hikes to recumbent racing trikes(Catrikes ) as I find them much easier on all parts of my body and much safer as balance can be an issue as one ages. I also do a century ride the last week of each month. It takes discipline and a little food denial.
Nice one. From experience of coaching when people improve diets and start really looking at it they change habits along side and a build better understanding of what keeps them full feeling satisfied and energised.
I find by not eliminating food or food groups but limiting has given people the ability to relax with food.
Sounds like you have figured all this out. 👍🏼😎
Thanks, I'm 65 and need that. It is always about the discipline isn't it? Knowing what to do does not get you there.
great job! i'm pushing 70 and while i'm not cycling these days i'm doing calisthenics. i was way too loose with my diet when i was cycling and i'm certain i overestimated my calorie expenditure from exercise. my dietary culprit is peanut butter, which i seem to have almost an addiction to, and is very high in calories. identifying the cause of a person's inability to lose weight is the beginning of the solution.
@@brucehelppie6119 shame about the bike but kudos to the calisthenics 👍🏼. Yeah peanut better is very high energy.
@@brucehelppie6119 shame about the bike but kudos to the calisthenics 👍🏼. Yeah peanut better is very high energy
nearly 55 years old, and in the absolute BEST physical condition of my entire LIFE!
dropping weight week after week, despite heavy lifting multiple times a week. including upper body.
i do every ride totally fasted. never eat before 3pm.
calories consumed per day: don't care. i eat what ever i want. luckily i don't want to eat or drink junk.
meat, fish, eggs, vegetables, fruit, seeds, nuts. and barely any bread or other process food of any kind. including sugar (that makes the biggest difference)
tearing off PRs every time i go out. i'm eff'ing unstoppable
legend
Thanks! I’ve had a very good laugh, you’ve made a very good presentation of a real situation and I often find myself in it.
My riding buddy use to always say after a big ride “Just think, tonight you can eat as much of anything that you want”…He is considerably overweight now 😢
Yeah it’s a common misconception. I hope he gets that under control for his long term health.
@davidfrye7713 I couldn't ride as much as I do, eating only protein and fat. It's just not true for me. I have trained to be fat-adaptive, and my fitness is to a point where I require significantly less carbs than I used to. But no carbs? I'd bonk. Dramatic and restrictive diets tend to be more faddish if nothing else. If a person has to eat all of only one type of food, there's something wrong with that. Where do you get your fiber, vitamins and minerals?
@@davidfrye7713
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said, here is a list of studies and and evidence-focused articles by very clever people on subjects that we are misinformed by the mainstream / high-profile drs and I hear miss spoken about daily
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar have an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Does eating a higher-carb diet make you feel more full?
examine.com/articles/high-carb-high-satiety/
An in-depth look at energy metabolism
www.climbingnutrition.com/diet/depth-look-energy-metabolism-part-iii/
@@davidfrye7713 do you have any evidence of over eating calories from high fat diets cause weight loss. Im intrigued!
Started riding again four years ago. At 65yrs 6'1" went from 220lb to 180lb.
Still had fat and man boobs.
Cut out all refined sugars and carbs and lost the last of it, down to 165lbs now.
I've traded my keg for a six pack.
I don't count calories, I count protein and carbs.
yep, sugar and too many carbs is the killer. congratulations on your amazing weight loss.
@@VinJapanGuitarShop By "cutting out carbs" most people actually cut out dietary fat as foods such as chocolate, cake, bakery, fast food, pizza, often perceived as carbohydrate rich etc. deliver vastly more calories from high content of dietary fat. High fat and salt content make food more palatable, not carbohydrates or sugar. Alcohol is mostly carbs indeed, but those are not metabolized the same as food carbohydrates, and don't lead to body fat gain. Body fat gain from drinking alcohol is mostly from the junk food consumed while / after getting drunk. Ever been out on a Saturday night in any UK town centre at 1am and seen those mile long queue of drunken people in front of fast food places?
I’ve had healthy debate on the subject of weight loss. It’s a big complicated subject and goes beyond calories and macros. It’s also about understanding behaviours, feelings of hunger, habits and knowledge amongst other things.
The sad thing is there are influencers with far greater followers and impact muddying the waters about insulin, blood sugar, low carb, ageing metabolisms the list goes on.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said here is a list of studies and evidence focused blogs on subjects that some are misinformed
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
I would like to hear more about your journey. - Actually, we all Over 40 would like to...
Thank you, helpful as I need to improve my eating habits 😊
Excellent video! Thanks.
Glad you liked it! 😎
Yep, hitting the nail on the head. My eating is good during the day but I have this night/sleep snacking thing that I need to get out of my system. Good video, liked and subscribed.
Thank you.
snap! I actually eat with my eyes half open sleep eat, I get up at 2 or 3 a.m and reach for fruit now but it used to be a bowl or 2 of cereal. It would send me right back off to sleep again. I guess it's a phenom relating to over training. I don't know how to break it without not exercising....
Great video and how you can be overeating without realising, although i suspect many who do are fully aware of it (i know i am!). Life can get complicated and arguably in your 40s and 50s you have the maximum amount of push-pull demands and time constraints around you (career, ageing parents, growing kids etc.). Diet and exercise shouldn't, but often take more of a back seat. Cycling is a great baseline activity though if you can keep at it. Subbed 🙂
Thank you. 😎
Love the 30% incline picture! I immediately recognized the spot from my holiday in Cornwall last year because I stopped there to take that picture myself. The climb itself was really not that hard if I recall correctly.
Millook is not that hard but the pot holes as you go round the corner into the 30% make it interesting 😆
Great video that summed up my issue, under fuelling on my rides and then over eating of the rest of the day with sore legs the next day. Then with guidance from a top sports scientist fuelled correctly for each hour of riding in Girona with electrolytes and carbs, food,gels and bars on a long ride and wow what a diffidence.Energy all ride, not hungry on the bike and no over eating in the evening, and great legs each day.Great video, very well presented.
Thank you, great to hear you saw someone who helped you out. Keep on keeping on.
Hi! Thank you for taking the time to share this. Turnin’ 40 real soon. Its taken a LONG time for me to accept - and thereafter take action on - the fact I have absolutely been over eating for a long time. Videos like this help put it all into perspective.
Thanks again!
Thanks Dan. 😎
You've got problems? I'm turning 80 real soon and still trying to lose weight. I've had some success I lost 20lb in the last year, another 10 to go!
I switched to a whole foods plant-based diet, and I’ve never had an easier time with weight management. And I recover faster from workouts, too. I’m 50 and recovering faster than I did in my 30s (due to less systemic inflammation in my body, the science says). I eat foods with low caloric density, and weight management is a breeze. And once I’d detoxed from processed foods, I discovered subtleties of flavour and texture that I hadn’t noticed before, so I’m enjoying my meals more than every before too. It’s been win, win, win for me!
I agree, me too.
yep me also
Bang on Simon. I am guilty. Managed to crack it last year. Then slipped again over the winter. Now I have regained some of my fitness it is time to be strict again.
And yes, you definitely did a very very crazy thing! 👏
That video will be up in a few weeks. 😎
@@veloperformance looking forward to watching that next week.
I'm eating a packet of ginger biscuits while watching this. Skipped the workout today because it's a bank holiday ;-)
LOLS
Another awesome and informative video. Keep up the great work. Cheers
P.S. you probably have the most impressive cigarette arms I have ever seen (Aussie for UK arm tan lines)😂
Lols and I use factor 50. 🤔🤷🏻♂️
Absolutely spot on, we all know what we’re doing wrong, but the practice is way harder than the theory.
Great video. 🚴♀️🍕
Thank you. 😎
Cheers Simon. This is something we're all guilty of and an excellent reminder. I will try to be more mindful of this for sure!
It’s good to talk and highlight this. Thank you.
Through coaching and in practice what I find is that most cyclists/people are shocked by how much less food they actually need. Often eating low food volume for high calorie content. I was saying this today. Weight loss is simple. Calories are key. In reality it’s hard because food is about habits, feelings, hunger management and knowledge.
Good video, 57 myself and careful with what I eat and still struggle a bit as can't get below 100kg at 6'2''.
The other thing is that cycling is actually quite efficient for a given distance. Think going for a long walk with a loaded backpack is better for losing some of that fat. Personally try and do both to use different muscles and a bit of gentle load training, can feel yourself working and feel the benefit when I get on the bike. Especially if its bad weather and I can't be assed to dress up or clean the bike after the ride, go for a walk instead with a loaded backpack.
Great video. I get 6 months of good weather riding and absolutely love the long, early morning weekend rides. But then I have a 12 hour battle with the refigerator. The shorter, weekday evening rides are much more beneficial to me for weight loss. As for the long weekend rides, carb replenishing on the bike helps for the rest of the day. But I really need to keep track of calories.
Thank you. Yeah the longer rides can drive hunger hugely and cause over eating for sure.
I’m new to the channel, great stuff from what I’ve seen so far I’m new into cycling as I don’t have a bike as yet I’m training at the gym but I’m curious how or if there is a method to use to estimate the energy expenditure from my 1.5 hour moderate pace on stationary bike rides as I’m not needing to lose weight so I want to stay in maintenance
Most of the tracking devices are not that accurate measuring anywhere between 10% and 90% under or over. You can estimate this using METS calculation. You can easy find how to do this on Google. 👌🏼
Perfect advice, I for one had a thing after a massive ride would reward myself with food, it’s something I really need to work on
Thank you. The point of this video was exactly this and to make people think. I think it’s achieved that. Certainly made me check a few things after.
Great video! New subscriber here.
When it comes to weight management a lot of people forget that the body works hard to maintain homeostasis. If you consume more calories than you expend, your body will store these calories. If you consume less, your desire to exercises typically decreases. Below are some points that relate to weight management that people may or may not know:
1. Thermic Effect of Food (TEF) - how many calories your body burns to absorb and digest food. This can be positively influenced by prioritising Protein
2. Basal Metabolic Rate (BMR) - How many calories you burn at rest. This can be positively influenced by resistance training.
3. Exercise - Clearly essential for increasing energy expenditure and improving health
4. Non-Exercise Activity Thermogenesis - activity you do that doesn't count as exercise. This can be confusing but things like walking up stairs, fidgeting, standing etc.
5. Satiety - prioritising foods that keep you fuller for longer (protein, fibre, whoefoods etc)
6. Ultra processed foods - Reducing intake of these foods is beneficial due to their typical high calorie, low nutrient profile, which can contribute to weight gain and poor health outcomes
7. Liquid calories - (other than around your cycling) minimising this can make a huge difference.
Thank you. Good points made here. 👌🏼
Excellent video. Quite funny description of the (non) binge. Last spring I was 86kg @ 181cm. This bothered me as weight was on an uptrend and I'd recently had cancer surgery ( successful 🎉). Weight gain is associated with higher recurrence so for this and just general health I needed to do something. Changed my diet by radical dropping of simple carbs and sugar in my diet ie no more sweet snacks or crisps at all. No more bread as that was a staple in my diet, etc etc. And increasingly long rides. From April until October my weight dropped to around 71 kg!!!!
Fast forward to now, over winter weight gradually picked up again too 76,,kg. Cycling more again with good weather and feeling stable weight around 74,kg.
I am still mindful but do eat bread again albeit less. Mostly weekends when with my gf for some reason 😮
Snacking at home after rides are cashews and dried apricots when Feeling peckish
Great to hear you are cancer free. Yeah watch the snacks. They can really add to energy intake. Keep on keeping on.
Great video and advice..I probably don't eat enough during the ride and end up starving when I return...Today,that's going to change..
Good to hear.
Other 'trendy' at the mo tings. Fasting an carnivor! Not great for endurance sports I know but, As a new 50 yr old I can only loose wieght when I fast (mon to thursday, eat when I want but same amount at the weekends.) any opinions
I jumped on my gym scale yesterday and 71.9kg at 6ft(also 53). Lost 11kg steadily over the past 3 years probably down to kicking the booze and focusing on wellness focus on sleeping and eating. Through my day I also try to walk and cycle everywhere - often I'm rucking a mile to the leisure centre with all my shizz. I have my go to functional snack meals pre and post training but don't calorie count. Treats are always available but it's healthy for the mind and body to say no a fare chunk of the time. BTW you did worry me with your post ride glutt Simon!!! 😁
Sounds you’ve got a good handle on this. 😎
Lols, it does show how easy it is to over eat. (The wine was beetroot juice 😆)
Spot on 👍🏻
My wife has a masters in nutrition from her first career. Every time I would talk about diets like Atkins, etc., she would always say the same thing. It's calories in vs. calories out. That was always her starting point even if it she knew it was an oversimplification.
Long since discredited.
cals in cals out forgets storage rate and time. . sure, the calories will come out of storage some day for some of us when we are dead. . cals in cals out is true, but the rate of storage is controlled by hormones.
@@barkeater7867 It's even more complicated than that. The calories in a food item are calculated by literally burning it in air... which is of absolutely no relevance to human metabolism. Eating fruit, for example, ingests lots of "calories" but the fibre matrix impedes absorption of the fructose meaning the actual calorific impact is negligible. The same tired lies about calories-in-calories-out are rather boring tbh
Calories in versus calories out is correct dietary science. If you disagree, then either you don't understand the science or you are miscounting the calories. Either way you are in denial.
@@jono1457-qd9ft "In" where? The mouth? The gut? The bloodstream? Because if calories do not permeate the wall of the small intestine, it feels like you ate those calories (it tasted sweet), but you didn't actually metabolise that energy.
Love it - need to do it now !!! Dolomites in 2 weeks so hopefully no wine or Pizza there post ride 🙄
Yes, agree. Makes perfect sense. Not rocket science, not science based at all. It's about discipline. Mostly the thinking is bang on, one might feel that they owe themselves after doing the graft. Incidentally I used to buy into the benefits etc of a cheeky wee glass of red every other night, only one mind. Game changer for me was when I quit alcohol all together 3 years ago. Wow what a -ve impact that was having on my training looking back and I was completely oblivious to it. I'm 59 and btw keeping muscle mass is a v good plan. Good pres, well done.
Thank you. Keep on keeping on 🚴♂️💨
Perfectly in step with the processed food industry’s messaging. A calorie is a calorie and the problem is our lack of personal discipline. Give Dr. Robert Lustig or Dr. David Perlmutter a few of your RUclips minutes, it certainly makes things easier.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said, here is a list of studies and and evidence-focused articles by very clever people on subjects that we are misinformed by the mainstream / high-profile drs and I hear miss spoken about daily
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar have an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Does eating a higher-carb diet make you feel more full?
examine.com/articles/high-carb-high-satiety/
An in-depth look at energy metabolism
www.climbingnutrition.com/diet/depth-look-energy-metabolism-part-iii/
@@veloperformance Thank you for the reply it’s a complicated subject. I’ll look at the studies you thoughtfully included. The two I mentioned are both well regarded. I’m 68 , cutting high fructose corn syrup and other added sugars as much as possible has completely changed my retirement years for the much better.
I was one of your fat cyclists till 10y ago. Lost 17kg and kept it off. Prob is that you eat food less satiating per calorie. Pizza, crisps, chips and junk food fall into that category and too much carb leads that way. I'm 74 now and weight nailed for 10y.
Excellent vid, new sub :) At 64 I'm guilty of the same offence of overeating after a strenuous ride, thinking "my metabolism will keep cooking long after the ride is over". Evidently wrong. But I am improving in terms of discipline with both junk carbs and booze. As a lifelong fitness addict (road bike, MTB, flatwater kayak, cross country & alpine ski, gym weight training) I'm not really overweight, it's been rock steady @ 180cm/90kg for many years, but IMO it's been rock steady about 5-7kg above where I'd like to be. You really have to put in the time understanding your own physiology as well...i.e. my nonsensical "BMI" value suggests I'm morbidly obese, you have to ignore these moronic metrics invented 100 years ago that lump 5 billion people into "groups"! Cheers
Thank you.
This is me 🙈 8 years cycling and been up and down like yo yo. I really need to take this advice
During the ride today I was thinking about your video and you forgot to mention the bugs! I swallowed sooo many 😂. BTW thanks for the video, I had to re-asses what I eat. In hope I can shed some more lbs.
Lols. 🤣
So true but not overly obvious when you are doing it. The last time I went in for a physical, I was pretty fit, but my belly fat suggested otherwise, my blood tests showing that I had too much protein and fat in my blood and liver. Reflecting back on my diet, I realized it never really occurred to me previously that maybe eating 1 lb. of grilled sausage every other day as a *snack* along with bags of corn chips was probably not really necessary, lol. My doctor - not aware of my diet - didn't know what to tell me other than shrugging and saying maybe I should make veggies a larger part of my food intake.
Im glad you had that checked out. yeah Drs quite often are clueless on nutrition advice.
In 2022 I rode the most I've ever ridden in one year and also put on 10kg... Mostly because my weekends were exactly as you described. Fortunately I'm on my way back down now.
Good to hear your on the right path.
Same happened to me. What is the answer apart from starving yourself?
@@clp91009 if training a moderate daily calorie deficit.
I really hoped you would discuss how to avoid after ride hunger or how to stop over eating after rides.
David. I did mention that I did eat more mindfully and also that it’s important to fuel better on and post rides. But this videos sole purpose was to highlight how easy it is to over eat when you think you’re not.
Mm yeh thinkin about it in recent years my most successful weightloss year was when i did 2 or 3 rides a week of 2hrs each , i would only take an apple and one snack bar . Now i have got into 4hr to 8hr rides , that invloves buying loads of carbs err sweets for the big ride , often i eat most of the sweets the night before , then buy some more on the ride 😅. As a result ive definitely struggled to lose any xmas weight this year as my calorie intake for my longer rides before during after is outstripping the 1000s of calories i burn 🔥 i havent managed to adjust yet , still trying to decide what bag of sweets i prefer 🙂
Nailed it.
Hilarious. Loved this.
I have a super slow metabolism. I am currently all with living on salad with little or no dressing and pedaling my legs off. Very slow reduction, very frustrating. Would kill for a mushroom Swiss burger with fries.
I’ve had healthy debate on the subject of weight loss. It’s a big complicated subject and goes beyond calories and macros. It’s also about understanding behaviours, feelings of hunger, habits and knowledge amongst other things.
The sad thing is there are influencers with far greater followers and impact muddying the waters about insulin, blood sugar, low carb, ageing metabolisms the list goes on.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said here is a list of studies and evidence focused blogs on subjects that some are misinformed
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
@@veloperformance Outstanding. Really appreciate the detailed reply. I'll check out some of these links!
I’m 58 and lost 50 lbs about 5 years ago and kept it off (mostly). I find that portion control, measuring, and carbs are my biggest challenges. Coming off ankle surgery 8 weeks ago was tough with reduced exercise. But summer is upon us and the lbs are coming off. I allow myself one beer per week after our group MTB ride that ends at a taproom. Living at 6,400’ where every trail goes straight up means you really pay for the extra kilos.
Keep on keeping on.
You just described my weekend 🤣
I think also if your heart rate moves out of the 20%-80% of max heart rate which as I’m 58 is very easy to do, my body goes into fight and flight mode which means my body conserves fat rather than burning the spare tube around my waist. My 20-80% is roughly a heart rate band of between 96BPM - 136BPM ! At 58 that’s very difficult without ambling around at 10-15 miles an hour. Am I wrong?
I'm 52! And I've been struggling with overweight for a long time. I'm 1,85m tall and until last month weighted 90 kg . After a virosis which caused me diarrhea I lost about 1kg. So after I recovered I started being more aware on caloric deficit, eating less (but with quality) and training more, especially on Z2. I cut on bread, cakes and the like. Yesterday I checked my weight, 87kg!!!😊 In 4 weeks. So I think a good diet and training are key to fight extra undesirable fat.😅
It’s all about diet for weight loss and exercise for fitness. This year I’ve stopped drinking alcohol and have cut out all processed food and cakes and any other junk like crisps and sweets.
I’m 58 / 183cm’s tall and was 79kg’s in January and now I’m 72kg’s which is the lightest I’ve been since about 20.
I’m doing about 14 hours a week on the bike and my power hasn’t decreased but I feel so much better.
Before I got much stricter with my diet I just couldn’t lose weight no matter how hard I trained.
Great channel by the way.
First sentence hit nail on the head.
For me it's been fueling a whole lot more during the ride that's helped keep my after ride food cravings at bay. Went from a couple random power bars, maybe, on a 60 mile ride to fueling ~200 cal / hour any ride over 1.5 hours and now I don't need heroic willpower in the evenings, which is nice since I don't have any willpower.
It’s great you get a handle on this. 😎
We all know these facts, the difficult part is staying consistent due to culture / bad habits / socialising
True 😎
can you do a video about tackling a 12 hour ride (indoors) with things like food intake. drinking, avoiding the wall. that sort of thing. I have done a 7 hour ride before but want to try to achieve the 10k calories in one day (which I've worked out will take me about 12 hours)
I’ll put that on the list. 👍🏼
Thanks, nice, common sense stuff that needed to be made obvious. The ride makes it so easy to justify that little extra 'something'! Ice cream in my case!!
I’m turning 60 in two months. Currently 193cm and 91.6 kg. I started more serious riding 10 years ago and have completed a bunch of MTB and several road races and my weight has fluctuated a few kg from time to time but not too much. Right now having challenges with body fat and I’m pretty sure it’s all carb related. 😢. I love breads and sweets. Training for one last big MTB event of 75km in the fall. I think as you get older those longer events tend to have some negative impacts but I enjoy the challenge. Just finished a races series of 8 races and finished 12 out of 46. Bonked bad on the last race and lost a few spots. Weight training appears to be a key item over excessive endurance or cardio.
It’s unlikely the bread or sweets cause fat gain when in a calorie deficit.
Bonking is either low carb availability or dehydration related or both.
From experience if you’re struggling to drop a lot body fat focus in on your caloric intake. Aim protein high. Eat carbs pre and post training for training quality and recovery. Everyone that does that drops body fat.
I think it's the increasing difficulty of maintaining a training regime as you age, and family obligations, work events and nagging injuries keep you off the bike. Once you miss a few workouts it's a real setback but you still have to eat for other life events, too.
Yes, there are metabolism issues, too. I don't need nearly as much food as I did when I was younger.
Yeah setting time aside is hard but your health is important. Interestingly metabolising doesn’t change the way we think. Lower metabolisms is often due lower NEAT.
87 years old, 5:10, 135 pounds and out on my bike every morning for an hour and a half ride at 5:30 this time of year here in Southern Arizona. This is a 16 mile ride total, out for 8 miles with a 750 foot climb, then 8 back. Then off to LA Fitness for an hour of weight training, and then usually 18 holes of golf or a hike for an hour. I've generally never gained weight, maybe up a few pounds once in a while, but I can quickly get it back off. Same waist size 30 as I had in High School. Your body tells you when you have eaten enough; you don't need to eat until you feel full. Would I like a pizza, sure, but I know that it isn't good for me. A second glass of wine, OK, but I will feel it in the morning. I never eat out; too much good food here at home. Mostly, I don't think it matters so much what you eat, but how much. And exercise is probably the most important part of keeping fit, especially as you get older. I've outlived two wives; I'm not proud of that, but it is just a fact. 💁♂
@MickeyCh00 You sound like a complete fantasist. 😂 Don’t believe a word of it.
Thanks Stricko for your comment. Highly improbable, I know. 🤷♂
So the thing was from 55 to 60 I was riding with friends about 70k on a relatively flat course. I carried gels when I remembered, and usually went through about two litres of water. We never stopped half way through the ride and headed off for Pizza, another 12k to the pizza shop where I was ravenous. So a pizza, my precious, a stack of water, coffee and usually a 300ml bottle of Coke. Then ride back to a friends place, a shower and a 3 hour drive home with lollies in the car. Get home, fang whatever was in the fridge and then crash. I never lost weight, but maintained the weight I was, about 14kg over optimal. But you see, I am diabetic and I only ever burn the fuel in my blood stream, so no fat reserves which leads to the ravenous outcome at the end of the ride.
I did a controlled low carb high protein diet once. By controlled I mean a dietician managed my food intake. I spent 8 months with low energy, headaches and lost about 13kg. All while still riding , at the time commuting to work and busting out sprints behind buses and the like. Any time I had a cheat moment the headache went away, and I was jumping out of my socks. But I didn't go onto the next phase in the program because I never quite hit the target weight and I popped out like the Pillsbury Doe Boy.
So my advice to people is, bearing in mind the commentary from above. If you are burning calories but not seeing the loss, see your GP because this happens before Diabetes kicks in and they can fix you up if you have the indicators. By the way, a second thing to bear in mind, if you do drop weight and look lean and mean, see to the mind of your partner. He/she sees you hit fighting weight looking very attractive and he/she may feel threatened. It was something my dietician pointed out she saw a lot of when men, in particular lost the soft edges.
You know that makes sense but I think it’s a bit more complicated than that. The biggest issue I see is that many cyclists go tempo to threshold with their riding and end up over carb loading and then having to eat lots after. Zone 2 riding needs far less imbibing of carbs as you burn up fat stores. I try to always put in 4-6 hours of zone 2 each week and I’ve never had a problem with weight. The big rides will always be all over the place but if all you do is ride hard, you’ll inevitably have issues.
Alcohol is a killer though. Stay away from that as it’s pure calories and on top of what you eat.
Weight gain is a lot more complicated as talked about in a previous comment. My hope is the video helps people check a few things and make cyclists be more mindful.
If Garmin tells me I burned 500 kcal during my one hour ride, is that on top of the calories I burn at rest or is it together with them? The reason I ask is because if it is together, I only actually spent 350 kcal on my exercise since my normal resting burn rate is 150 kcal per hour.
That’s a great question. From what I understand it’s energy expenditure from exercise only. I think you have to mindful that Garmin can over estimate these things so you have to take a view on the numbers. They are a good guide.
I could not lose weight past a certain point, even though I was cycling, upper body exercsing, intermittent fasting. I then lowered my carbs and went on a Keto diet and it worked weight is gradually coming down to my desired goal. For carbs on the bike don’t seem to need them, as body seems to be more efficient burning fat. On long rides I take some MCT powder, and if I need some carbs, I take some raspberries or strawberries that naturally give me some carbs ready to burn up on the bike. I am 66 best shape for quite a while.
Sounds like you’ve found a diet that works for you and your level of cycling.
in my thirties going into forties the biggest cause of putting on weight was I have kids. And a job. And a wife. I went from about 800-1000 miles a month to about 800-1000 miles a year. This lasted 20 years. I put on 25 kg, even though I was probably eating half as many calories. Kids are grown and out of the house, and I retired a year ago, while the wife still works. I have already ridden off 10 of those extra kg .
I’m hear you. When we get out of rhythm of training nutrition often falls too.
(chuckle) Imagine doing that over the weekend? Pfft! I do it every day. Discipline (and UC) is my biggest issue. When I raced in my early 30's I weighed 181 lbs at 6'-2". Now I'm at 197 and my goal is 185. That BEEN my goal for two years now. The lowest I've gotten is 194.
The point is at 6 min in.....thank me later.
I am 64 and my first grandchild was born almost 2 years ago. While always being healthy I started catching every respiratory ailment he caught (I could not stay away from him -- too much fun!). I finally upped my zinc to 1000mg/day with 500mg Quercetin when I saw he had a sneeze or runny nose. That works to keep me ailment free and on the bike.
Most cyclists think that they can offset a single weekly long ride with pasties, beers, curries and red wine.
I definitely see your point. Overeating can definitely be the culprit, but metabolism does not work as calories in and calories out. Study the data learn about the Metabolic Vulnerability Index (MVX). The data is out there.
I hear so many older cyclists say that their metabolisms have changed, hormones have changed but in reality, unless you have a real medical issue this is rarely the case.
So what is going on?
This is a classic mistake I see cyclists making that stops them from getting to their target weight and body composition.
Watch to the end to have your mind blown by some of the calorie numbers cyclists can overeat after long rides. It's 🤯
Link to Video
ruclips.net/video/0YMBVxb6HpE/видео.html
@@veloperformance You are not wrong. Overeating is a huge problem especially when cycling spikes the appetite and we are so tired that we grab what ever and scarf it down. When I was young, no problem. As I aged, problem. However metabolic issues are not unique to cyclists. Were just so active it shows less. There is a reason why the US is facing an obesity epidemic.
I rode 62 miles today and climbed 4,500 feet and did it on no breakfast and 2 cherry Bakewell tarts. 😊
Not quite what I’d recommend for sustainable training.
As a 59 yr old cyclist and a runner who has gone from 250 pounds to just under 160 pounds in the last 11 years, I can totally relate because I actually gained weight when I started increasing my distance. I was afraid that I was going to put all my weight back. I want to quickly point out two things. Firstly, the amount of calories that Strava or your GPS watch says that you burned is always higher than the actual. Secondly, I noticed that in your diet you went through on the typical Sunday after your ride it was a lot of carbohydrates, but these carbohydrates did not come from unrefined grains , legumes and vegetables. The carbs you consumed were empty carbs and not high-quality ones. I am a big believer that carbohydrate centric diets are essential for distance runners and cyclist, but they have to be good carbohydrates. Yes I still have my butter tart mid ride, I will never deny that social aspect of the ride with my friends however, I make the better part of my day to eat vegetables and other good sources of carbs.
Butter tart😍 must be Canadian 🤔
You guessed it 🇨🇦!
I’ve had healthy debate on the subject of weight loss. It’s a big complicated subject and goes beyond calories and macros. It’s also about understanding behaviours, feelings of hunger, habits and knowledge amongst other things.
The sad thing is there are influencers with far greater followers and impact muddying the waters about insulin, blood sugar, low carb, ageing metabolisms the list goes on.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said here is a list of studies and evidence focused blogs on subjects that some are misinformed
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Ride up hills if you want to burn calories. You don’t have to ride up fast, slow works fine, but you have to climb, you have to fight gravity!
I’m a sprinter/puncheur, I hate riding up hills. I have a hill I ride on my mountain bike that takes 20min at 3mph. I don’t have to like it, I just have to do it.
I’m not a fan of the idea we should see training as a tool for fat loss. Yes it increases energy expenditure. It also increases hunger signals. So it can aid in weight and fat loss however the biggest factor for weight management is what you eat.
At 65 I'm finally realizing I can't go as fast, as many times per ride, as many times per week as previous decades. Thus I'm not putting out nearly as many calories.
Ride more, eat less. Problem solved. It gets harder as you get older (I’m 65 so can speak with some authority on this) due to reduced testosterone levels etc but ride more, eat less if you want to lose weight still applies.
No. Ride more, eat DIFFERENT. Why is this so hard for people to understand?
@@bjmaston if you eat different, but still take in the same or more calories you will not lose weight. No matter what the diet wizards tell you…. If someone tells you their magic diet turns on fat burning, or makes you keto, or stimulates GIP; run away!
@@bjmastonEat LESS.
The problem is that not eating enough after a ride can be dangerous and can break up consistency, which is very important. So, I prefer eating a bit more to make sure I can go out in good shape on the next rides.
Refuelling is defo important 😎
I retired at 55 and started riding 100 miles a week. I lost 20 pounds and I eat a lot of chicken, but also eat pizza, cookies, and lots of ice cream in Summer.
I stay about the same weight without giving up the sweets and desserts that I like!
Cycling is awesome!
❤🚴🏻♂️
you forgot 2 include your basal metabolic rate which is in addition to your workout, presumably is around 1500 - 2000 kcal. Mine is 1394kcal, i'm only 5"6 1/2', i don't swallow energy gel while cycling. if i'm hungry, i stop for cafe break ie "real" food. Decided to stop energy bar / gel abt 8 years ago aft i "retired" from marathon running.
No I included it in my total expenditure. My ride burnt 3500 calories and my cals for maintenance is roughly 2022.
That was funny but true. Chuckling all the way through.
Glad you liked it. 😎
I honestly don't have a problem with dieting alone, but the trouble is social eating including family. This may be an excuse but as the kids have grown (currently 9, 11 YO), their liking for foods with a bit more taste, say pizza or pasta, hamburgers, or a even a simple peanut butter and jelly sandwich, have grown which is understandable being active children that are growing up. Problem is, I'm not growing taller, just wider. Social gathering( I don't drink but it feels rude not to eat), office birthdays, coffee with a scone or croissant all add up.
My experience is that big efforts mean big appetite. I get something I call hot-hunger a kind of painful irresistable hunger after a big effort. In agreement with your premise, I have only ever (including as a slender youth like yourself) been able to lose weight by riding underfueled long slow hot rides and deliberately bonking*. Now in my 60's it's getting pretty extreme: no bonk, no weight loss at all. (*yes the other kind of bonking is good for you too, but no weight loss there sadly.) Yes I get hungry with this method, but not the agonizing hot-hunger. Cutting back alcohol, refined sugar and simple carbs is a given. No food on the bike, no sugar drink. Pan e agua, minus the pan.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said, here is a list of studies and and evidence-focused articles by very clever people on subjects that we are misinformed by the mainstream / high-profile drs and I hear miss spoken about daily
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar have an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Does eating a higher-carb diet make you feel more full?
examine.com/articles/high-carb-high-satiety/
An in-depth look at energy metabolism
www.climbingnutrition.com/diet/depth-look-energy-metabolism-part-iii/
Red wine is my weakness. I just have one glass, but then "just 1 glass" me wants another glass... and so on.
Great info- but i can only give you 4/5 stars because of the coldplay poster on your wall.
🤦🏻♂️😆
Guilty. Good post.
I never eat that much yet still it’s a struggle
My problem is biscuits. Too many biscuits. And not enough sleep, requiring more biscuits to get through the day.
So you have an understanding of your downfall. 😎👍🏼
Im 43 i dropped 7 kgs by running at zone 2 everyday for 2 months
My man’s pupils ! Trippy
Lols
People with more body fat survive longer in extreme conditions, so always be prepared like the boy scouts say
Cyclists mistakenly eat way more refined carbohydrates than necessary and therefore less quality protein and they don't do resistance training, so muscle and skeletal mass goes down. This recipe worked for me in my forties when I was trying to increase my power to weight ratio, but this isn't a good long term strategy. I became a skinny little wimp and then I discovered that life long endurance athletes who do WAY TOO MUCH cardio develop atrial fibrillation and have surprisingly high rates of cardiovascular disease. I stopped doing crazy cardio, ate more protein, lifted weights and everything fell into place.
I’ve had healthy debate on the subject of weight loss. It’s a big complicated subject and goes beyond calories and macros. It’s also about understanding behaviours, feelings of hunger, habits and knowledge amongst other things.
The sad thing is there are influencers with far greater followers and impact muddying the waters about insulin, blood sugar, sugar is toxic, low carb, high fat, ageing metabolisms the list goes on.
Having studied nutrition for many years I only ever want to bring in the facts as I know are correct with my current knowledge.
With that said here is a list of studies and evidence focused blogs on subjects that some are misinformed
Calorie for calorie dietary fat restriction results in more fat loss
www.ncbi.nlm.nih.gov/pmc/articles/PMC4603544/
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates
pubmed.ncbi.nlm.nih.gov/19246357/
Do carbohydrates control body fatness?
blog.nasm.org/do-carbohydrates-control-body-fat
Insulin and sugar an undeserved reputation
weightology.net/insulin-an-undeserved-bad-reputation-the-biggest-insulin-myth-
Body composition changes associated with fasted vs non fasted aerobic exercise
jissn.biomedcentral.com/articles/10.1186/s12970-014-0054-7
Metabolism doesn’t change as fast as we think
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
Good nutrition should be about health and energy not fat loss and hyper restriction which is unsustainable long term. When people realise everything can be on the table it gives them freedom to develop good healthy delicious choices.
I agree with you but it’s a fact that a person metabolism slows down with age so you have to be careful with what you eat.
A recent study has shown that metabolism changes don’t change much until the age of 60 and dramatically drop at 90. What’s changed hugely is our NEAT. We are just not as active as we think we are.
www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
100% right
Thank you.
Refuse alcohol and sugar. Not eating after 18 till morning would also be hugely helpful. Not only bodyweight, but quality of life will tranform.
Thank you for that comment.
Spot on! Also most cyclist don’t Eat enough protein to sustain the muscle, they have
Yeah this is defo something the cyclists I coach learn put into practice. 👍🏼
Just look at it iin evolutionary terms. do you think that any of us would be here if we didn't have an innate extremely powerful positive feedback mechanism that maintains and if given the chance increase our energy storags? it's called hunger/appetite/seeking out and consuming food/ particularly calorie dense food
Yeah, it's so easy to overeat after rides, the groundbreaking study by Herman Pontzer which showed sedentary americans burn the same number of calories as hard exercising Hadza tribesmen was what opened my eyes
The days you add extra training. You must eat an extra meal or two. If not the next day you will binge eat
I agree. Fuelling for recovery, energy and quality in training is crucial. That point isn’t in question here. The point im making is how easy it is to go over calories eating low volume high energy foods and how some cyclist don’t see this happening then scratch their heads as to why they add weight and start blaming it all just hormones and broken metabolism (which isn’t a thing)
Weight management is 80% diet and 20% exercise.
Weight management is all diet. Exercise augments it.
170 cm/83-85kg here and i could not lose any weight in the last year at all. I tried diet and cycling 230-340km/week. I started 4 years before with 112 kg and lost a lot but stopped completely. I changed completely my diet especially the amounts. Only the sports let me to lose weight but only my muscles are growing. No weight loss at all. The fat is burning mainly in the areas where i use my muscles on me legs. That's all.
Sounds like a positive body composition change. That’s good and why weight and body composition is key to be aware of. You can be the same weight and leaner.
No problems here. Started at 47. In 2.5 months I lost 15kg and constant ever since. I started eating more.
Good effort 😎
The easiest way that I've found to deal with excess weight, especially as an older cyclist, is to never gain it in the first place. I know that doesn't work for everybody, and I consider myself fortunate that it's worked out well for me.
I've stopped keeping junk in the house, but I let myself say yes when friends ask me out to eat. If there's icecream on a ride, that's fine, but I can never go to my fridge and just pull it out. That by itself makes a huge difference.
That’s good habit forming and awareness. No food should be off the table. Being aware of what foods trigger over eating and keep us feeling satisfied is a good thing to develop. 😎
@@veloperformance Definitely. I think it's important to let yourself be social. I spent a lot of time in my 20s starving myself to be a skinny cyclist, and it didn't make me any happier. Eating food with my friends is enjoyable and it makes not having those snacks at home an easy tradeoff. High reward for a small change at this age. :)
Did you pay for a Coldplay poster?
No it was given to me.