Cycling on a calorie deficit

[jazzkat]

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.

I'm sure there's science behind it, but I've never quite understood it. I wonder if this only works in lean, trained athletes and us mere chubby mortals are better off thinking along the lines of calories in < calories used for our calculations.

 

[Saluki]

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

Overthinking is the art of creating problems that nobody else has even considered.

Us women spend half our lives cutting back on calories and doing exercise, it's second nature to us! I'm on a fast day today and I might well go out and ride too. Anyway, I can eat what I like tomorrow.

 

[Fubar]

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!

I've lost 5 stone in just over a year, mainly by upping my exercise, watching what I eat and using a calorie tracker on my phone (MyFitnessPal - free app, others are available) - set yourself a daily calorie goal (it will help you) and simply log all the food you eat (calories out) and all the exercise you do (i.e. 1 hour cycling @ 14mph = calories in) and when you finish logging for the day it tells you what you might weigh if you keep it up.

It's difficult to exercise and get the balance of food right so a tracker helps to give you an idea - it's not an exact science but might be enough to get your started?

 

[Tommy2]

When working out a calorie deficit remember to take into account you resting metabolic needs I.e how many calories you need just to be alive doing nothing else, then how many you will burn from exercise.

Eg
2500 cals per day average man's needs
1000 cals burned cycling
Total burned for the day 3500
So 500 deficit should be worked out from that 3500 not from the 2500 other wise you will actually be creating a 1500 cal deficit meaning your body will likely hold on to the fat reserves it has as a safety measure and use muscle for fuel which will in turn reduce you calorific needs further as less muscle mass requires less calories making the deficit even greater and giving you the 'skinny fat' appearance.

 

[Hatevessel]

Yeah cheers mate. I'm aware of my tragically high BMR!

 

[midlife]

You have to starve for some considerable time to deplete available fat and force the body to use protein / muscle as a fuel source........ starved skinny / fat people have Kwashiorkor syndrome.


Shaun

 

[up hill struggle]

long story short I’m very overweight and very unfit.

just like that gezzer that keeps looking at me in the mirror

If I'm going out in the morning I try to have a small bowl of porridge.

a proper scots breakfast

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

yeah I got the problem aswell, I think my bike is scared to go fast, nothing at all to do with me being unfit

Overthinking is the art of creating problems that nobody else has even considered.

aint that the truth

I've lost 5 stone in just over a year

god I hate you well done & keep it up

ive lost 1&1/2 stone in the last 2 months, aint lost much the past few weeks between kids being off school & weather being to warm, closely followed by the torrential rains weve been getting I havnt got out on the bike much.
only difference I made to diet was eating breakfast, lunch & proper dinner as opposed to snacking all day & dinner, cut out sugar from coffee & sweets & correct portions.
feeling good, getting fitter.

 

[Fubar]

just like that gezzer that keeps looking at me in the mirror



a proper scots breakfast



yeah I got the problem aswell, I think my bike is scared to go fast, nothing at all to do with me being unfit



aint that the truth



god I hate you well done & keep it up

ive lost 1&1/2 stone in the last 2 months, aint lost much the past few weeks between kids being off school & weather being to warm, closely followed by the torrential rains weve been getting I havnt got out on the bike much.
only difference I made to diet was eating breakfast, lunch & proper dinner as opposed to snacking all day & dinner, cut out sugar from coffee & sweets & correct portions.
feeling good, getting fitter.

I found cutting out as much alcohol as possible helps, used to routinely drink 2-3 bottles of beer per night - keeping track of kcals makes you realise how much exercise is required to burn the food/drink off!

 

[up hill struggle]

I found cutting out as much alcohol as possible helps, used to routinely drink 2-3 bottles of beer per night - keeping track of kcals makes you realise how much exercise is required to burn the food/drink off!

I don't really need to worry about drink so much, over last year ive 3 cans off beer.

YEAH I KNOW IM THE LIFE OF ANY PARTY

 

[SatNavSaysStraightOn]

I don't really need to worry about drink so much, over last year ive 3 cans off beer.

YEAH I KNOW IM THE LIFE OF ANY PARTY

that will be more than me then!

 

[guitarpete247]

If you're on 400 - 600 calories you must be on something like the Cambridge Diet. That puts you into hypoglycemia. I would think carefully about any excessive exercise. We did Cambridge a couple of years ago and was told to be careful about exercise.

 

[G3CWI]

Most pros (and those that advise them) talk about not eating on training rides under 2 hours.

I would question whether advice for Pros is relevant to the OP.

 

[Dave 123]

Knock up some home made flapjack, plenty of nuts, seeds and berries.

 

[Rob3rt]

Just ride your bike.

 

[vickster]

If you're on 400 - 600 calories you must be on something like the Cambridge Diet. That puts you into hypoglycemia. I would think carefully about any excessive exercise. We did Cambridge a couple of years ago and was told to be careful about exercise.

I think he means 4-600 calories below what a BMR calculation has said he should be on, so presumably1500-2000 a day?

I could be completely wrong though!