Diet advice

[philinmerthyr]

I have 18 weeks to train for the London 100. I plan to ride 100+ miles per week. I want to lose 20kg along the way. My weekend rides are around 25 miles sat & sun but I know I have to increase the mileage.

I am looking for some advice on a food plan to give me the energy to ride while losing weight. I am an ex rugby prop so build muscle easily. I need to lose weight to help me with the hills.

I'm happy to do a boring diet but need it to work.

 

[T.M.H.N.E.T]

Age height weight activity level

Any physical limitations?

Training experience

Medical conditions

Current diet

 

[BigonaBianchi]

Podge before you ride
nuts mixed dried fruits etc
lots of water
lots of fruit veg
all the usual really but up the rides

 

[fossyant]

You need to work on the base miles, you ideally want to be able to ride 60-70 miles before the event. Just cut out any crap food and increase miles.

Weight should follow.

 

[J.Primus]

Stop drinking booze. I had to loose weight for a boxing match once and for me that was the big one that made a difference. Lentils are also great, filling but mainly protein. The filling bit is quite important as if you're always starving you will snap and pig out after a while!

 

[T.M.H.N.E.T]

Guys

"I have 18 weeks to train for the London 100".

"I plan to ride 100+ miles per week."

"I want to lose 20kg along the way."


Bit of a lofty goal for "Base mileage and eat porridge?"

 

[J.Primus]

Guys

"I have 18 weeks to train for the London 100".

"I plan to ride 100+ miles per week."

"I want to lose 20kg along the way."


Bit of a lofty goal for "Base mileage and eat porridge?"

Good point! I've a better plan for the weight loss. Go to India and drink the tap water. Done!

 

[FreeFlow Bikes]

I've lost 22lbs in 7 weeks by cutting out alcohol, using www.myfitnesspal.com to watch my calorie intake and battering the turbo trainer on a Mon, Tue, Thurs & Fri. 40-60 mile ride on a Sat and a 25 mile ride on a Wed night.

 

[Sittingduck]

Count calories.
Calculate what you need to maintain current weight.
Factor in a realistic deficit and try to stick to it at least 6 days a week.
Cut out booze (if you currently partake).
Drink plenty of water.
Increase mileage and any other exercise, if possible.
Be honest about what you consume and log everything.
It's not going to be easy but it's perfectly possible to achieve your goals.

Good luck!

 

[FreeFlow Bikes]

I've lost 22lbs in 7 weeks by cutting out alcohol, using www.myfitnesspal.com to watch my calorie intake and battering the turbo trainer on a Mon, Tue, Thurs & Fri. 40-60 mile ride on a Sat and a 25 mile ride on a Wed night.

Make that 24lbs in 8 weeks now.

BMI now at healthy normal level instead of being overweight
Blood pressure back to normal when used to be high

With a bit of dedication it can be done!

 

[nickyboy]

Assume your 100 miles per week is hard ish cycling, that will consume about 3,500 calories or about 0.45kg of fat

You want to lose at least 1kg per week so you will have to consume about 4,000 calories per week LESS than you are currently doing, PLUS do all the cycling.

Can you cut out 600 calories per day from your current diet AND eat no more despite cycling 100 miles per week? It's a tall order.

I'm also an ex rugby prop and I lost about 13kg but I did it over about 6 months at 1lb a week. I did that by eating the same as I usually did, but burned an extra 3.500 cals per week on the bike.