Advise as how not to burn muscle mass

[Bonzothechippy]

I’m trying to work out how to be careful not to burn my muscle mass, I want to, in fact increase the muscles and burn the excess fat. Any ideas on guarding myself from burning muscle mass please?
My diet is spot on, so I just need advise on the riding exercise side of things.
Example, am I better off taking it easier on the straights and saving the power for the hills?
Or taking it easy but longer rides.
My average ride is around 50 miles incorporating four serious hills around 1 mile long and 10 - 20% climbs.
Any advise welcome 😀

 

[bridgy]

I’m trying to work out how to be careful not to burn my muscle mass, I want to, in fact increase the muscles and burn the excess fat. Any ideas on guarding myself from burning muscle mass please?
My diet is spot on, so I just need advise on the riding exercise side of things.
Example, am I better off taking it easier on the straights and saving the power for the hills?
Or taking it easy but longer rides.
My average ride is around 50 miles incorporating four serious hills around 1 mile long and 10 - 20% climbs.
Any advise welcome 😀

I would think the key to that is ensuring you're well enough fueled - pre, during and post ride. Because your body is going to go first to glucose and fat for energy, and only start burning muscle mass when those are severely depleted. That's my non- expert understanding anyway

 

[Jameshow]

Basically fueling.....

1000 cal per ten miles I'd reckon. So for a 50 miler I'd want to be eating 5000 cal. So an average day of 3000 + 2000 extra?
So eating extra food like bananas, Belgian buns, flapjack crisps in between meals but also carb loading or eating really well the day before.

On century rides esp multiple ones I'd eat a light breakfast then stop and have a big breakfast then lunch and tea and big supper...

 

[ColinJ]

1000 cal per ten miles I'd reckon.

That's more than double the allowance that I used to work to!

I have a power meter on my bike now so I (near enough***) know how much energy I am using. That tells me that I burn about 22 Cals/km or 360 Cals/10 miles.



*** Based on the reasonable assumption that the body is only about 25% efficient - ~75% of the energy doesn’t end up moving the bike, but gets you hot and sweaty instead!

 

[Tenkaykev]

My rule of thumb was 100 cal per mile when running. Cycling is far more efficient so I wouldn't expect that level of calorie burn.

 

[Bonzothechippy]

So we only start burning the muscle mass once the energy has depleted? Or is it possible your body switches to muscle mass as well as your energy when you really put in the effort. I heard various opinions over the years. I heard when your riding so hard that you can’t talk to your buddies due to real heavy breathing, is when your starting to burn muscle mass🤷‍♂️

 

[cyberknight]

So we only start burning the muscle mass once the energy has depleted? Or is it possible your body switches to muscle mass as well as your energy when you really put in the effort. I heard various opinions over the years. I heard when your riding so hard that you can’t talk to your buddies due to real heavy breathing, is when your starting to burn muscle mass🤷‍♂️

who told you that ?
i think they misunderstood , higher intensity relies more on the energy stored within the muscle cells "glycogen ", most people have about 90 mins worth of instant energy before they need to start utilising fat as an energy source assuming your not taking any more energy on board .

 

[Jameshow]

That's more than double the allowance that I used to work to!

I have a power meter on my bike now so I (near enough***) know how much energy I am using. That tells me that I burn about 22 Cals/km or 360 Cals/10 miles.



*** Based on the reasonable assumption that the body is only about 25% efficient - ~75% of the energy doesn’t end up moving the bike, but gets you hot and sweaty instead!

Your probably right it's probably more like 5000cals for 100 miles thinking about it.

But eating enough is always a constant struggle tbh.

Try running an ultra marathon! That really is a nutrition test!

 

[Bonzothechippy]

who told you that ?
i think they misunderstood , higher intensity relies more on the energy stored within the muscle cells "glycogen ", most people have about 90 mins worth of instant energy before they need to start utilising fat as an energy source assuming your not taking any more energy on board .

This is exactly what I’m trying to get to grips with. I’m guessing that if I’m riding steady for say three hours at say 17-18 mph, after 1.5 hours I’ll only be burning fat than muscle. Up hill I tend to put the effort in, so at that point I’ll be burning muscle but possibly also gently ripping the muscles, that way they rebuild a little stronger over the course of a week.
Very complicated and not as straight forward as one might think.

 

[Marchrider]

Basically fueling.....

1000 cal per ten miles I'd reckon. So for a 50 miler I'd want to be eating 5000 cal. So an average day of 3000 + 2000 extra?
So eating extra food like bananas, Belgian buns, flapjack crisps in between meals but also carb loading or eating really well the day before.

may be if riding flat out in hilly terrain, but a leisurely pace in flattish countryside I doubt you use many more calories than reading a good book

I did some work on this a while back, I eat a little over a 1000 kCal per day more than recommended for someone of my size and weight, and average around 125 mile cycling per week - so probably 45 - 50 kCal per mile ?

 

[bridgy]

I’m trying to work out how to be careful not to burn my muscle mass, I want to, in fact increase the muscles and burn the excess fat. Any ideas on guarding myself from burning muscle mass please?
My diet is spot on, so I just need advise on the riding exercise side of things.
Example, am I better off taking it easier on the straights and saving the power for the hills?
Or taking it easy but longer rides.
My average ride is around 50 miles incorporating four serious hills around 1 mile long and 10 - 20% climbs.
Any advise welcome 😀

Just going back to your first post - I wouldn't expect much muscle mass gain from the cycling itself. If you want to build muscle you're best doing that via weights/resistance training in the gym (again combined with appropriate nutrition)

 

[Marchrider]

Just going back to your first post - I wouldn't expect much muscle mass gain from the cycling itself. If you want to build muscle you're best doing that via weights/resistance training in the gym (again combined with appropriate nutrition)

this is very true, very good powerful cyclists are usually pretty skinny, and the opposite of that silly muscle man look
(apart from the velodrome nonsense, but that's not really proper cycling)

 

[Bonzothechippy]

Just going back to your first post - I wouldn't expect much muscle mass gain from the cycling itself. If you want to build muscle you're best doing that via weights/resistance training in the gym (again combined with appropriate nutrition)

I think you’re correct or close to it. Probably all that’s happened over the years is the fat has dwindled thus exposing the muscle that was always there

 

[Bonzothechippy]

An ex professional racing cyclists I was talking to said, you can train and eat accordingly all you like, you just get faster. But it never gets easier.
So I have to balance out, simply keeping fit and not trying to get faster. Pointless for me as I’m a Carpenter that simply enjoys cycling😁 but I still don’t like others overtaking me🤣

 

[Jameshow]

An ex professional racing cyclists I was talking to said, you can train and eat accordingly all you like, you just get faster. But it never gets easier.
So I have to balance out, simply keeping fit and not trying to get faster. Pointless for me as I’m a Carpenter that simply enjoys cycling😁 but I still don’t like others overtaking me🤣

Your in a good place as a physical job helps with your training. I have running a freind whose a builder and I think he should be penalised for his job role! He humping bricks all day, up on the roof doing altitude training,
It's nearly as bad as taking EPO!!