Achieving Your Cycling Goalsby

Achieving Your Target Weight

David Coledlcole@nc.rr.com

This presentation should…

• Help you identify your ideal, target weight

• Help you become more aware of the diet choices you make

• Equip you to make diet exchanges to lose weight while not depriving yourself

• Give you practical tips that can help you take control of your own weight and fitness destiny

RESOURCES

• RoadBikeRider.com

• Bicycling.com• Various online

sites• Consumer Reports• My own personal experience

Six Assertions

1. Your current diet and exercise regimen is perfectly suited to your current weight

2. It is difficult to lose weight by exercise alone3. Most diets are deprivation diets, and you can

only deprive yourself for so long 4. Good food makes you feel good; bad food

makes you feel bad5. Crowding out bad food with good food can

change the equation to your favor6. Goals are important - to say “No” to

something, you need to be saying a bigger “Yes” to something else (~Steven Covey)

• 10 extra pounds equates to 2-3 extra minutes climbing Bynum Ridge

Every extra pound you carry above your ideal weight makes you 15 to 20 seconds slower for each mile of a climb. - Bicycling Magazine

The extremes

What is your ideal cycling weight?

Men• 106 pounds for first 5 feet of height• 6 pounds for each additional inch • 5’10” man’s target: ~166 poundsWomen• 100 pounds for first 5 feet of height• 5 pounds for each additional inch • 5’6” woman’s target: ~130 pounds

Then• Adjust +/- 10% based on wrist size

Or, set target as % body fat

• Measure your current body fat percentage– Lifetime Fitness happy to help

• Calculate lean body mass– Current weight minus pounds of body fat

• Set goal for body fat – Men: 10 to 25%– Women: 18 to 30 %

• Calculate your resulting target weight

InBody measurements at LifeTime

Free 7-day passes available Will Martin – 919-467-7779 x301369

RBR’s 12 weight loss strategies

1. Be patient, lose weight gradually2. Eat a nutrient-dense but low-

energy-dense diet3. Eat carbohydrates that are

primarily low glycemic4. Eat well before, during, and after

rides, but resume a calorie-deficient diet the rest of the time

5. Don’t pig-out after a ride

RBR’s 12 weight loss strategies…

6. Eat smaller meals more frequently7. Don’t eat after 7:0pm 8. Use cycling to help burn more

calories9. Pick up the pace on your rides10.Ride more often11.Keep a food diary12.Build some muscle to preserve lean

mass and increase metabolism

Apps that can help

Lose It! MyFitnessPal

also, SparkPeople.com and app

What worked for me – diet

• Snacked on fruit, nuts, and yogurt• Avoided sugar, bad fat, and fried potatoes

(except for Tyler’s garlic fries – too awesome!)

• Replaced soft drinks with iced tea• Used water or diluted Gatorade on short

rides• Carried Fig Newtons as snacks• Took my lunch to work w/ homemade bread• Enjoyed chocolate and peanut butter in

modest amounts• Enjoyed good beer and good bourbon

What worked for me – exercise

• Commuted to work 1-2 times per week

• Hard rides on Wednesday nights • Long rides on weekend • Kayaked on many weekends• Core strength workout 2-3 times

per week

Observations – core strength

• Stability ball workout very effective– Only 30 minutes – Significantly tightens

abdominal muscles– Makes you feel lean

and tight– Can feel extra gut

strength on the bike – Better enables

detecting fullness

Observations – mindful eating

• Learned to recognize being truly hungry versus just wanting to eat – If truly hungry, I ate – If not, hot tea helped, or small snack

• Conditioned myself that being slightly hungry at night was desired state

• Savored calorie-worthy foods

Levels of diet

Gluttonous

Holiday/ Vacation

Unaware

Aware

Deliberate Dieting Fasting

Recommendations

• Find staples that you enjoy and that meet your nutrition goals

• Use social media and smartphone apps to your advantage

• Be very wary of sugar, bad fat, and refined carbs• Keep a food diary, at least for a while, to make you aware of what you eat

Lose It!

Recommendations…

• Enjoy good food, and feel better for doing so

• Set a goal that challenges yourself, and use that for motivation

• For exercise, find a variety of things you enjoy doing, and do them• Develop core strength

Thank You