Why dieting causes you to loose power
posted on May 15th, 2012 in Cycling, Cycling Tips by Stephen
I hear many times from athletes that they can not get too low in weight because they loose power. But if the main factor in cycling is power to weight ratio – and that ratio increases if you lost weight then how can you also loose power?
I think that there is a point of minimum bodyfat where someone would loose strength or reserves. However, if that is the case, then what about all the Pro racers that come out of stage races with less than 5% bodyfat.
My hypothesis is that when people are dieting and do not eat as much for meals ‘reducing calories’ then when they go out for a long or hard training then they do not have enough nutrients in their body and they do not ingest enough calories too keep them going. Once the body runs out of nutrient supplies then it doesn’t function optimally – they loose energy (power).
Now take the same ‘reduced calories’ and factor in the high intensity of training and/or racing and the body is in a depleted state WHEN beginning an event – and since it is difficult for most people to ingest enough nutrition during an event, they eventually ‘loose power’.
Something I tell my clients is to ‘feed your training’. In other words you must eat according to what you are planning to do. If you are going to hang out on the couch then you can/should consume less food. But especially consume less food that the body would use immediately for energy. This is a good time to consume foods that the body would use as building blocks or repair.
When you have a long training day or race day, now is the time to ingest more foods that the body can and will use for energy.
This past weekend I was leading a group ride – I got up 30 minutes earlier just so that I could prepare some Belgium waffles with maple syrup. Less than 2 hours later we were all on the bikes and riding a few miles over to a 3 mile climb – I had a great day, which started out with a meal that was going to fuel my activity.
This morning I was in a meeting for a couple hours and have been working on some research and getting some ideas on paper. For breakfast this AM I had an omellete with chicken, salsa and guacamole. Foods that I wouldn’t get a burst of energy from, but food that will keep a steady stream of nutrients with out an insulin spike.
Want to really find out all the details of nutrition and proper dieting, check out my Ebook
Remember: Feed your training.
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Does Protein intake improve cycling
posted on May 8th, 2012 in Cycling, Cycling Tips, Strength Training by Stephen
An interesting Does protein intake improve cycling“>article + discussion.
I’m a fan of eating a higher protein diet after hard rides for muscle recovery and repair.
This does not negate the need for simple sugars and carbs immediately after a ride – then my next meal will usually be more focused on protein. BUT keep in mind that I am a protein metabolic type. Meaning that I do well eating meat, steaks, chicken, fish, beans. Some people don’t feel as well on a diet like this, but eating ‘more’ than usual would be helpful.
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bicycle maintenance
posted on March 26th, 2012 in Cycling, Cycling Tips, Reviews by Stephen
Here is an important tip:
1 of the least expensive things on your bicycle can be replaced often and save you a bunch of money in the long ride. Why this concept hasn’t taken off more by now I do not know! What that concept is that if something were to wear out first – would you rather it be something very expensive or rather 1 of the most affordable components on your bike?
This is such a Great concept! It is your chain!
Yet most people do not realize this.
If you would Replace your chain annually, the gears that it runs on would last MUCH longer!!
Oddly, your chain is one of the least expensive parts of the drive train, and if you replace it often it can save you money because you will not have to replace your chain-rings and cassette as often! You see it is actually your chain that wears out first – due to all the links/joints in the chain. Then once the chain is worn out it wears out the cassette and chain-rings due to the stretched links in the chain.
A great and super easy way to measure your chain is to put your chain onto the big chainring and use a standard measuring tape to measure out the links. The pins in the links should measure up at the 0″ mark and the 12″ mark. Anything exceeding 1/4 (one quarter) of an inch is excessive chain wear, and should have already been replaced.
If you have excessive chain wear and replace your chain there is a good chance that you will have to replace other parts in the drive-train. What can happen is that the worn out parts may allow slipping when put under pressure.
For example, when standing on a steep climb your chain may suddenly skip a tooth on the cog.
So, depending on how much you ride, check your chain once or twice a year – replace as needed. It will save you money because your chain-rings and cogs last longer!
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StrongerCyclist.com is the site of Stephen Carhart, personal trainer, author, and cyclist.