Video

If you wait until you are thirsty it is already too late.

There is no struggle. Just do it and ramp it up over 4 months. 29 kg in 16 weeks and then, I nearly won a race, up a mountain. All this from a standing start.

Yeah, it's so easy to overeat after rides, the groundbreaking study by Herman Pontzer which showed sedentary americans burn the same number of calories as hard exercising Hadza tribesmen was what opened my eyes

So the thing was from 55 to 60 I was riding with friends about 70k on a relatively flat course. I carried gels when I remembered, and usually went through about two litres of water. We never stopped half way through the ride and headed off for Pizza, another 12k to the pizza shop where I was ravenous. So a pizza, my precious, a stack of water, coffee and usually a 300ml bottle of Coke. Then ride back to a friends place, a shower and a 3 hour drive home with lollies in the car. Get home, fang whatever was in the fridge and then crash. I never lost weight, but maintained the weight I was, about 14kg over optimal. But you see, I am diabetic and I only ever burn the fuel in my blood stream, so no fat reserves which leads to the ravenous outcome at the end of the ride. I did a controlled low carb high protein diet once. By controlled I mean a dietician managed my food intake. I spent 8 months with low energy, headaches and lost about 13kg. All while still riding , at the time commuting to work and busting out sprints behind buses and the like. Any time I had a cheat moment the headache went away, and I was jumping out of my socks. But I didn't go onto the next phase in the program because I never quite hit the target weight and I popped out like the Pillsbury Doe Boy. So my advice to people is, bearing in mind the commentary from above. If you are burning calories but not seeing the loss, see your GP because this happens before Diabetes kicks in and they can fix you up if you have the indicators. By the way, a second thing to bear in mind, if you do drop weight and look lean and mean, see to the mind of your partner. He/she sees you hit fighting weight looking very attractive and he/she may feel threatened. It was something my dietician pointed out she saw a lot of when men, in particular lost the soft edges.

Guilty. Good post.

I never eat that much yet still it’s a struggle

Has anyone ever told you that you look like Damian Lewis ?

Fantastic!!🎉

Diet….

Naaaa, it's easy. Just try harder...

Love it - need to do it now !!! Dolomites in 2 weeks so hopefully no wine or Pizza there post ride 🙄

Absolutely spot on, we all know what we’re doing wrong, but the practice is way harder than the theory. Great video. 🚴‍♀️🍕

The slides shown go away much to fast. I hardly can read half of it

Calories in vs Calories burned. Its really that simple.

Eating is cheating.

The only entrance to the belly is the mouth.

Low glycemic index food is the secret to loose weight and keep the weight off. Calories from healthy carbs like black beans and quinoa is not the same as calories from unhealthy carbs like rice, bread and pizza. And off course keeping sugar consumption to a max of 25 or 30 grams a day. People do not realize how much sugar and carbs are in pastries. The combination of high sugar with high carbs has the worse impact on blood sugar and your waist circumference. Also, don’t forget to stay away from seed oils like soy, canola, and sunflower which cause inflammation

As youve gotten more muscular with training, had your weight gone up?

I am not innocent. But, if you swap the bread/pastry/potatoe type carbs for protein you will recover better and have less of an urge to eat. ie you will be more satiated.

During the ride today I was thinking about your video and you forgot to mention the bugs! I swallowed sooo many 😂. BTW thanks for the video, I had to re-asses what I eat. In hope I can shed some more lbs.

They eat too much of the wrong food. Video over.

For consideration; completing one of your short videos on the pro’s v cons of consuming a pre ride protein shake. Cheers.

YOU. EAT. TOO. DAMN. MUCH. Why every human on earth is too fat. Eureka!

Thanks! I’ve had a very good laugh, you’ve made a very good presentation of a real situation and I often find myself in it.

This is why we store glycogen and can train to burn more fat at higher intensities. Glycogen stores can be replenished even without consuming carbs, it just takes longer, but that's why we stay below LT1 roughly 80% of the time! 😉

Poor diet is the cause of most ailments. Processed foods & high carb diets are to blame. I've known this for 40 years now so why others didn't is beyond me. Also one should never snack - only eat at meal times & also have at least a 14 hour window every day where no food is consumed (eg 18:00 to 08:00). Many call this time restricted eating or intermittent fasting. Not rocket science but many are literally slowly killing themselves by not doing this. Rip to those that ignore this.

Looking to do this in 5 days aswell!

Everything true… But you sneakily cut out the answer to the real question, what is the root cause? Why are we, despite fuelling adequately on the bike, sitting with shivering hands and weak nausea 2 hours after rice, chicken and broccoli and uncontrollably craving for that in-between porridge in the first place? Cutting that out would be the real solution to get into caloric balance.

Pies. And beer. And pies.

Excellent video! Thanks.

👍🏻

I think all of the fad diets become fads is because nobody can face how much they actually eat and how few calories exercise actually burns. Calories consumed < calories burned = weight loss. Exercise doesn't really burn a lot of extra calories, either. It comes down to eating less and/or switching to lower-calorie food. There's no getting around it.

Overeating also affects <40 year olds then. Don’t see the age specific issue here.

Bananas for the win

nearly 55 years old, and in the absolute BEST physical condition of my entire LIFE! dropping weight week after week, despite heavy lifting multiple times a week. including upper body. i do every ride totally fasted. never eat before 3pm. calories consumed per day: don't care. i eat what ever i want. luckily i don't want to eat or drink junk. meat, fish, eggs, vegetables, fruit, seeds, nuts. and barely any bread or other process food of any kind. including sugar (that makes the biggest difference) tearing off PRs every time i go out. i'm eff'ing unstoppable

I've been riding 2 years, I'm 60 and ride 100-150 miles per week and struggle to keep weight on. My blood pressure has had a noticeable improvement.

Leave the carbs, have beef butter bacon and eggs and some veggies. Than the body restore to what it should be. 66year of age, lost 3 stone, Don't count calories. My blood work is fine, blood pressure of a young lad. Driving on my bicycle 50mile a day easily. No hunger, no weakness. Greetings from the Netherlands

Personally, I feel that having gadgets on a bike like that takes away from the spirit of cycling. I've never seen the need. The last thing I want to be doing while riding is starring at computerized digits or pushing computerized tiny buttons. I certainly don't need to look at anything like that to know if I'm taking it too easy or not. When I'm on the bike I mean business.

I found a similar approach worked for me. Probably the same thing in actuality, just spoken about differently. I make a lot of stir fry. Traditionally with rice, but I've been making it with pasta much more than before. What I do is decide what I'm going to have for meat first. But then I pick a large bowl and insure that I basically fill it with whatever I want for vegetables. Those get fried right when the meat is almost done (assuming it was raw to begin with), then I decide how much room I have left for the rice (or whatever is comparable to rice that I have), to fill the plate and add that. The idea is to have that full plate and not feel like I'm shorted on food. Now that I'm simply maintaining an ideal weight, I don't stick to that for rice and stir fry because I don't want to get too skinny. But it served me well when I felt I still had too much weight left.

Something I've never quite understood is how any guy does regular cycling, especially with a road bike, older or not, and not automatically actually lean up. I've only had my road bike since last June. Before that I had my Marin hybrid which I rode regularly, and I was reasonably fit or at least semi-fit from it. But pretty much the instant I got on the road bike, I started riding longer and getting much more out of the rides. It was obvious, it changed everything, and I was dropping pounds every month from it. Also I do not see that being 40, or 50, or 60, or whatever, hampers getting results. Your body responds in the same way for the same things. If you assume someone is whole that is. So it is hard to see how it wouldn't be that way for any other guy with the same approach. Women are different of course.

You just described my weekend 🤣

I’m new to the channel, great stuff from what I’ve seen so far I’m new into cycling as I don’t have a bike as yet I’m training at the gym but I’m curious how or if there is a method to use to estimate the energy expenditure from my 1.5 hour moderate pace on stationary bike rides as I’m not needing to lose weight so I want to stay in maintenance

Just look at it iin evolutionary terms. do you think that any of us would be here if we didn't have an innate extremely powerful positive feedback mechanism that maintains and if given the chance increase our energy storags? it's called hunger/appetite/seeking out and consuming food/ particularly calorie dense food

I switched to a whole foods plant-based diet, and I’ve never had an easier time with weight management. And I recover faster from workouts, too. I’m 50 and recovering faster than I did in my 30s (due to less systemic inflammation in my body, the science says). I eat foods with low caloric density, and weight management is a breeze. And once I’d detoxed from processed foods, I discovered subtleties of flavour and texture that I hadn’t noticed before, so I’m enjoying my meals more than every before too. It’s been win, win, win for me!

I never eat anything if I’m out for less than 3 hours. Quite often not even breakfast. Unless you’re really training hard or racing I don’t see the point in eating on rides if you’re trying to lose weight. I have a physically demanding job, never eat breakfast and often skip lunch. Going for a bike ride and refueling every hour is not a necessity.

Focus on looking at the circle and not the square 😀

I will just say that you don't have to be in an official "calorie deficit diet", or be counting calories neurotically to be in a calorie deficit situation. You only have to cut back on certain things like deserts, heavy starch meals and parts of the expected meal that are high in starch otherwise, besides of course getting daily and substantial exercise in. I guess that boils down to simply doing some things, less than planning or being a diet fanatic. Also, that it's more common sense than science.

and multiply your calorie consumption by 15% insulin storage penalty if your metablisim was broken from years of obesity. obese people have continous insulin production, insulin stores energy if its present. nonobese people do not have this. Its all our fault of course, but its a big reason why they are struggeling along with your reasons presented.

If ice cream and cheese did not exist, I'd be the next big thing in cycling. It all went south the day I turned 48. Aint reality a pain???

I’m 58 and lost 50 lbs about 5 years ago and kept it off (mostly). I find that portion control, measuring, and carbs are my biggest challenges. Coming off ankle surgery 8 weeks ago was tough with reduced exercise. But summer is upon us and the lbs are coming off. I allow myself one beer per week after our group MTB ride that ends at a taproom. Living at 6,400’ where every trail goes straight up means you really pay for the extra kilos.