Road Cycling Essentials

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godinman said:
Man I'm hungry today, my legs are aching nicely and my stomach is rumbling. I need meat.

How much protein do you guys consume a day? I weigh about 77kg and looking on the tinterweb I should be consuming roughly 85g a day, sound right?

I've never really bothered looking into what I eat, no more than just having poache eggs for breakfast, tuna sandwich for lunch and something meaty for tea the day after a ride. What do you lot do?
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im 78kg and i consume around 200g - AT least 180, better more than less in my case, but then i eat ~3.5k cals, 100g fat etc but im strength training so i try to grow in mass too.

imo you shouldn't worry about your protein intake unless you're bodybuilding and so on.. or you're trying to achieve something like lose fat.
 
grudas said:
5% body fat? just HOW skinny are you? :eek:
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27.5" waist.

godinman said:
How much protein do you guys consume a day? I weigh about 77kg and looking on the tinterweb I should be consuming roughly 85g a day, sound right?

I've never really bothered looking into what I eat, no more than just having poache eggs for breakfast, tuna sandwich for lunch and something meaty for tea the day after a ride. What do you lot do?
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I used to lift a lot as well and consume a lot of protein. Now I do use recovery shakes once in a while after a long ride but I just have a decent balanced diet. Two boiled eggs a day with lunch!
daveski said:
I just eat anything and everything without too much thought at the moment.

I'm cycling so much I'm always hungry. Maybe I should pay more attention though, I'm way off 5% body fat
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I'm not sure 5% body fat is good or bad, I just know I'm cold a lot :p.
 
Had a chat with one of the local shops today and he suggest the CANNONDALE CAAD8 105.

Looks like a very decent bike and I liked the look of it - away on holiday next week but will have proper chat and a wee ride when I'm back.
 
Well I'm about 15% fat apparently, so I would like to keep that roughly the same. I am mainly trying to achieve better cycling endurance, faster sprinting a get better at big hills. So pretty much just overall improvement.

All I want to do is ensure I'm eating enough to repair muscle after hard training and get stronger and faster.

I suppose what I'm after is a ratio, so if I eat 2k calories in a day, what percentage should be carb, protein etc. Or is that a stupid question?

e - Just reading some above posts...

edit - Ok. I think I'm probably best off just doing as I was, maybe increasing protein a bit on recovery days, up to 150-200g or something.
 
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platypus said:
I'm not sure 5% body fat is good or bad, I just know I'm cold a lot :p.
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I'm no expert, but i dont think that's particularly healthy.

Here is a quote from Bradley Wiggins about his weight loss for the tour:
I was at 4% body fat, which is just at the point where you begin to burn muscle because there's nothing else left. It's not a very healthy level to be at, but it's only for these four weeks. It's been perfectly timed. As soon as the Tour is finished, my wife Cath is going to tie me up and force‑feed me cake.
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I've been riding in short sleeves, but it does get cold here once the sun goes down, down to -3 to -5c at nights! There are some pockets of freezing air if you ride late afternoon which chill you to the bone!

I'm sitting on 79-80kg and 189cm, I would like to be 3-5kg less, but that would require a lot of effort and being strict diet and training wise.

Good news is my back feels much better, did 30 minutes rollers after work as I did 12 hours today so dark when I got back...

Not sure if ill be racing B or C grade tomorrow, B grade is 2 CAT 3 climbs, C grade only goes up it once. I'll have a chance of a top 3 in C grade, but I'd be happy to hold on in B!
 
touch said:
I'm no expert, but i dont think that's particularly healthy.

Here is a quote from Bradley Wiggins about his weight loss for the tour:
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Yeah I agree that its probably leaning towards unhealthy. I've only dropped so low since giving up red meat. Eat a ton of chicken and fish but that's all really.

I'm 62KG at the moment (measured yesterday) which is the lowest I've been in as long as I can remember. I do actually want to start lifting again to get some strength, but I don't know how to control my bulking - eg I'd happily sit at 68-70KG, but I've no idea how I'd stop myself going back to 75KG as I was when I used to lift.
 
arknor said:
1.89 bmi from obese lmfao.
I only need to lose 11kg to be healthy though and I'm convinced I can do that really easily once I get a bike.

My biggest problem is I spent about a 2 years properly working out and then for some reason stopped...
obviously my appetite didn't stop with it and it took awhile for me to stabilise again....

Whilst I'm considered overweight it's not all pure fat


lol there just £20 salter scales they might not be entirely accurate at measuring
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im probably 14-16% fat at max! those calculators are not to be trusted.. tbh id care more about how you look than what stats say.
 
SoliD said:
Worth going for this deal, although was after 700x25 ideally, but seems a good price.

http://www.chainreactioncycles.com/Kits.aspx?ModelID=85815
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I had no end of puncture problems with Pro 3's and almost everyone in clubs complains about them. Whether they claim they've addressed the problems with them or not, I'd recommend staying away and go for something like a Rubino Pro or one of the Schwalbe range.

godinman said:
Man I'm hungry today, my legs are aching nicely and my stomach is rumbling. I need meat.

How much protein do you guys consume a day? I weigh about 77kg and looking on the tinterweb I should be consuming roughly 85g a day, sound right?

I've never really bothered looking into what I eat, no more than just having poached eggs for breakfast, tuna sandwich for lunch and something meaty for tea the day after a ride. What do you lot do?
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I eat everything I can lay my hands on. I think I usually need about 3300-3500 calories a day to maintain my 65-69 kg (5'10" / 177cm), more if I'm running. I need a fair percentage of that to be carbs; if my diet is based too much fat or protein I don't have the energy to cycle or run efficiently. You've also got to be careful taking in too high percentage of fat or protein because it suppresses your hunger and this can mean you won't get hungry and therefore don't get your calories in. It's not such an issue if you're hovering around the 3000 calorie mark, but if you're trying to get in 4500-5000 calories (which I was when I was in full commute mode and marathon training in January) then it can be a real problem.
 
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arknor said:
edit found this image and it's probably about right.I'm probably about 23% as I don't have flabby handles! just a bit of a belly and small moobs I guess 25% isn't as huge as it seems considering the bmi crap puts me almost into the obese category
CycQvD9.jpg
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Going on that, I'm somewhere between the 8% and 12%, probably closer to the 8%.
 
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