Half way through March, and things seem to be moving along right. Hours on the bike are right and I'm putting out numbers that show I'm getting stronger and stronger.
Now if I can shed these pounds ... so, it's been back to the micro-managed diet this week. Once I get in the habit, I actually enjoy the dieting thing. It's getting in the habit that is so hard. I don't need to shed a ton of pounds, about 2½ kg.
I've had questions about how I drop weight, and this is pretty much how I do it.
About 2 yrs ago I had my RMR measured (resting metabolic rate). It was measured 3 times between 2200 and 2400 calories. It's a little different than BMR, but it provides me the right starting point.
So, with that in mind I estimate on the low side and assume my daily "non-biking" output is 2200 calories. There's a little debate how to convert kJoules from the powermeter files over to calories burned. I know a bunch of people that use 1.1 or 1.2x the kJoules with success, but to be honest - there's enough math in my life. For me, I call it a 1:1 amount. If the Powertap says 1000kj of work, I call it 1000 cal burned.
Some people say "Don't weigh yourself every day!" Whatever. I do it every morning after I relieve the bladder. I log everything about the food I eat. I use a program called "NutribaseEZ" because it has an awesome food database - and it's licensed for as many computers as I want to use it on. It has a EASY customizable database for recipes and all sorts of stuff (the shortfall of most of the programs I've used). I get really anal retentive here. If there's something not in my database, I take a photo of the label and toss it in later. Especially for things you grab at the 7-11 or something out on a ride.
I also count carbs/prot/fat's. 70-15-15 is my ideal carb/fat/prot mix. That's what works for me anyway. On 15-16 hrs per week, I'm running right around 29000 calories for a whole week's diet to maintain. If I run a deficit daily of just about anything greater than 0, I start to lose weight. The RMR doesn't account for walking around, housework, or anything else you do.
I'm also a lose weight slooooow guy. Some people go for the 1lb per week. Me, it's just "lose slowly." Right now I'm aiming at being 76-77kg steady by Ephrata (end of April). If I lost a pound a week I'd be way lower than that. Also a 500 cal/day diet just is not sustainable for me. My appetite won't support it - and never has.
Finally... the whole "losing weight during intensity training periods." I call what I'm in now the "intensity training period." But I do enough long/steady endurance miles that make up for the two days of full bore workouts and usually one long tempo workout per week. I make sure I am well fed and get good protein resupply after those for muscle build / soreness prevention.
Anyway... I have all sorts of spreadsheets and numbers and stuff that I get to play with and that makes it a little more fun for me.
Finally... yah, that 15 hr weeks thing? Whatever. I'm losing that battle, but man are my numbers looking good. And considering my 1 hr power right now is on par with what it was last summer at peak form, I ain't changing a thing. Right now it's the push, push, push until Ephrata.
Racing starts next weekend at Jeff Cup for me, and the good news is it looks cold and rainy in the forecast. Good... news.... yah... whatever.
Ride hard, ride safe, ride lots,
VW
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