Cycling on a calorie deficit

[Hatevessel]

Hi,

I’m just getting into cycling, I’ve been out half a dozen times since getting my bike and I’m making pleasing marginal gains and feeling better about myself already – long story short I’m very overweight and very unfit.

I want to balance improving my fitness, confidence and distance in the saddle, but while still running at a day to day calorie deficit (400-600 calories) to help me drop the pounds.

Just wondering what your thoughts are on this? I’ve read a lot of content on this forum since joining up, and a common theme is to make sure you’re appropriately fueled for the trip, with some high energy snacks on hand. I don’t really want to take on this extra sugar/glucose etc because my end goal is fat loss as well as fitness. On the other hand I don’t want my lack of stamina duel to lack of fuel to sabotage any progress. What are your go to high energy snacks that aren’t necessarily cake or lucozade tablets?

I’m thinking a handful of nuts will provide plenty of energy, but not sure if they provide their energy quick enough to make any difference in the middle of a ride.

Am I overthinking things? I suspect I may be.

Any thoughts would be welcomed.

EDIT: one thing worth mentioning is that cycling isn't my only exercise, I walk lots and go to the ym in addition. Cycling is a lot more exciting though!

 

[Mo1959]

I don't know if it's just in my mind, but I find cycling first thing on an empty stomach seems to work well for weight loss, but I would carry something like a flapjack just in case you really run out of energy. Drink wise the high 5 zero tabs are nice to drink if you are like me and don't really like plain water.

 

[midlife]

In my simplistic brain exercise makes you fitter and reducing calorie intake loses weight.......I'd take a couple of energy bars with you cycling and if you are feeling a little light headed then take a bar........... you really have to be going some to start to become ketotic from burning fat reserves only.

I'm sure sports scientists will be along soon to talk about CoEnzymeA and the Citric acid cycle

Well done for getting out there and doing something

Shaun

 

[Markymark]

I've lost 10Kg n the last year by cycling approx 3K miles, eating as much as I want, just cutting back on the chocolates on the days I don't ride.

 

[vickster]

I've lost 10Kg n the last year by cycling approx 3K miles, eating as much as I want, just cutting back on the chocolates on the days I don't ride.

Lucky so-and-so, never works for me

 

[w00hoo_kent]

The right food makes a difference as all calories aren't equal but I wouldn't worry too much until the miles start adding up. Most pros (and those that advise them) talk about not eating on training rides under 2 hours. That's a thought, advice for a 'final ride' is about eating and staying fuelled, while for training rides it's more stay hydrated and have quick food on hand if you need it. For 'training' rides of around an hour I'd not bother with fuel, just liquids.

 

[Markymark]

Lucky so-and-so, never works for me

Probably being over flipant, I do make sure (or rather my lovely wife does) that it's full of fruit n veg. I have cut down massively on the chocs, biscuits etc, but I don't cut down on the volume especially on the days I ride which with commuting is typically 4 days a week.

 

[PK99]

Hi,

I’m just getting into cycling, I’ve been out half a dozen times since getting my bike and I’m making pleasing marginal gains and feeling better about myself already – long story short I’m very overweight and very unfit.

I want to balance improving my fitness, confidence and distance in the saddle, but while still running at a day to day calorie deficit (400-600 calories) to help me drop the pounds.

Just wondering what your thoughts are on this? I’ve read a lot of content on this forum since joining up, and a common theme is to make sure you’re appropriately fueled for the trip, with some high energy snacks on hand. I don’t really want to take on this extra sugar/glucose etc because my end goal is fat loss as well as fitness. On the other hand I don’t want my lack of stamina duel to lack of fuel to sabotage any progress. What are your go to high energy snacks that aren’t necessarily cake or lucozade tablets?

I’m thinking a handful of nuts will provide plenty of energy, but not sure if they provide their energy quick enough to make any difference in the middle of a ride.

Am I overthinking things? I suspect I may be.

Any thoughts would be welcomed.

EDIT: one thing worth mentioning is that cycling isn't my only exercise, I walk lots and go to the ym in addition. Cycling is a lot more exciting though!

From my experience and that of guys I ride with who have also done the 5:2 diet: (2 days limited to only 500 calories)
Cycling on a diet day is generally ok as the body is loaded with carbs from the previous day
Cycling the day after a diet day is tougher as you are starting with low carb loading.

My guess would be that simply running a day to day 4-600 deficit would not be an issue - but I would take gels and/or energy bars to be on the safe side and only use them if necessary.

WRT nuts, out on a ride you need easily accessible energy from carbs, nuts are protein rich and low GI, ie they are digested slowly and release their energy over a long period ie good if out on full day touring style rides but not much use when an instant boost is needed on shorter rides. I find gels, particularly caffeine loaded gels are best for that.

 

[ScotiaLass]

If I'm going out in the morning I try to have a small bowl of porridge.
I don't like cycling if I've eaten a lot so tend to eat light and take plenty of water and a cereal bar/fruit etc with me.
Works for me but my average cycle is 15-20 miles.

 

[Cold]

I take nuts, raisins and two fig rolls with me when I cycle most of the time I don't use them but if I start to flag then I will use them.
I have lost over 1/2 a stone since I got my road bike 4 months ago and would have lost double that if it wasn't for the fact I eat far to many biscuits.

 

[jazzkat]

I used to always cycle first thing before I'd eaten anything and rode hard for an hour with no problems. I don't take anything to eat or drink now, if I'm only out for an hour, two hours and I'd take a bottle of water and anything over two hours a banana. Long 'out for the day' rides and its sandwiches or a stop at a pub/cafe.
I hate all the gels/energy drink stuff, eat real food not all this sugary nonsense!

OK, I am already fit, but you should be fine. Take something with you in case, but you'll not need it until the time/mileage is getting bigger, in my humble opinion.

 

[bpsmith]

I read a while back that to burn fat, you need to cycle for a longer duration and at a lower speed. Once you get over a certain speed, or under a certain duration, you start to use sugar as your fuel and your fat stores remain untouched.

 

[Hatevessel]

Low speed isn't a problem, trust me, haha.

Thanks guys/gals for the responses. I think (as I mentioned) I'm overthinking it a fair bit

 

[Massimo]

Actually carbohydrates help you to burn fat.
When you go for a ride at an endurance pace you burn CH and fat in a proportion 1/10. Unfortunately our reserve of fat are bigger and after 1-2 hours we need to replenish, at least partially, the CH we burned otherwise we slow down and can't keep on with an adeguate pace.
I've read that about 60g of CH are what we need but it's up to you to feel your body. I eat fig rolls (about 2-3 every hour after the 1st) and for shorter rides 1-2 bananas.

 

[w00hoo_kent]

It's far too easy to get bogged down with theory when it comes to cycling (especially on a cycle forum or reading magazines) suddenly any bike costing less than 2.5k is a liability and the only way to ride is with a beetroot wedged somewhere. (Your super food may vary)

Ride the bike, if you need to eat, eat something. I'd always take water with me no matter how far I was riding but then I know that's a big thing with me. Food, I've taken to having 2 gels and a Mule bar in my pocket, I almost never touch any of them.