Your Co-Workers Will Try To Sabotage Your Weight Loss Plans Today

Yesterday was Halloween. It’s that holiday we loved as a kid but have come to dread as an adult. As kids we loved to get dressed up as our favorite super hero, ghost or monster, and run around the neighborhood from door-to-door collecting candy. Lots of candy. What kid wouldn’t love that? As parents we’re tasked with finding the perfect costume while deftly blocking other parents with our shopping cart and hearding the kids around the neighborhood. We get sore from walking, our patience is tested by all the imps running around, and all we want to do is go home and go to bed. Ah….the joys of making our kids happy. And then we wake up the next day. The day after Halloween. The day our co-workers will try to sabotage our weight loss plans. The Day after Halloween; The Real Nightmare We wake up today feeling proud of ourselves. We made it through two hours of door-to-door horror the previous night and didn’t steal any of our kids candy. If we did (I didn’t), it was easily rationalized because we had walked 10 miles. And at least part of that was uphill. We needed that chocolate for an energy boost right? We’re good to go and head into work. Unknown to us, a deadly trap is laying in wait. It seems like a normal Monday morning at work. We’re tired from the weekends activities, we’ve already got work to do, and we need coffee. Lots of coffee. So off to the break room we go. And there it is. The trap our co-workers have laid. We can’t...

Getting Started With Nutrition

I’ve made a commitment that today I start counting my calories and eating better (you’ll know why tomorrow). I did buy a food scale this weekend and have messed around with The Daily Plate so that I can start tracking my calorie/nutrient intake on a daily basis. Right now my daily calorie intake is set to 2013 calories. This takes into account my age, height, current weight, activity level outside of cycling, and my goal to lose 2 pounds per week. I’m certainly not going to bore you with what I’m eating each day but will provide any insight or lessons learned I have. I Need To Get Smart I am so dumb in the area of nutrition management as it pertains to cyclists. I know snippets of info here and there but there is so much info out there that information overload can be achieved in about 30 seconds. Stuff like hydration, supplements, when/what to eat before/during/after riding based on what type of ride it was, etc. I’m probably going to do some research and experiment a lot and see what works while keeping track of my calorie intake and losses. Creating A Meal Plan I want to move to a point where I plan out my meals a week in advance. That way it will make my shopping/cooking easier. I thought this might be easy but I’ve found out that it isn’t. I’ve found some 2000 calorie/day meal plans on the Internet and may give them a try (or at least portions of them). At least initially, I think I may just stick with weighing/counting what I’m...

I Ate How Many Calories?!

I’ve been very truthful in that my diet is horrible. Have I tried to eat better? Sure but I always have problems with eating too much and eating the wrong stuff. I knew it was a problem but was too lazy to fix it. I made some half-heart attempts but never put anything permanently in place to correct the problem. This is further mind-boggling because I knew that I needed to be counting, or tracking, my calories in order to solve my weight problems. So why don’t I do it? Why Don’t We Count Calories? Is it because we’re lazy? Maybe but I think the biggest problem is because we think it’s too hard. We’ve all seen the books available that show nutritional information for particular foods (calories, fat, carbohydrates, etc.). You have to look up your food, figure out how much you ate, and then write it down in whatever you were tracking it in (legal pad, moleskin, or perhaps excel). Then you had to add up everything and see how you were doing. Now you needed to figure out your balance of carbs, fats, and proteins. Good luck! It Doesn’t Have To Be Hard These days there are online tools (both free and paid) that let you do all this. They have big databases of pre-loaded foods with all the nutritional information already entered. All you have to do is figure out how much you consumed and the rest is done for you. Some of these online tools even track goals (weight loss per week, total weight loss, goal weight, etc.) as well as your exercise. They’ve...

One leg drills

Last night I had group ride training again and I did something new. One-leg drills. These were pretty tough and I could really feel it in my legs. Here’s how it went down. After my five lap warm up on the 0.8 mile loop the group leader has us do a single lap riding with both feet clipped in. About halfway through that lap there’s a parking lot where he had us pull off and do five figure eights for cornering drills. Then we finish that first lap with both feet clipped in. For the second lap we unclip one foot and ride one-legged for a full lap. The third lap we repeat the first lap. On the fourth lap we ride one-legged for the other foot unclipped and for lap five we repeat the first lap again. I’ve never done anything like that and it was pretty though on my quads and hams. After those five laps we had a discussion about our spins during the one-leg portions and what we experienced. A few of us (me included) were experiencing surging and slack at the top of the upstroke. He attributed that to us not properly using our leg on the upstroke and told us to be more conscious of using the entire pedal revolution. Makes sense to me. Next he had us do 3 laps individually – the first slow, the second hard and the third recovery – while maintaining as good a line as possible. The loop we ride has two very good seams in the concrete that lets us basically ride the line to help...

The best laid plans are…well, you know

As I write this I’m watching the Tour of Romandie coverage on Versus. I’m blown away by the conditioning of the riders and how fast they can ride. Equally impressive is the countryside there in Switzerland. Hard to believe how green the fields are. Just awesome. I took Friday evening off from riding so that I could do some work on my bike and be fully prepared and rested for a hard Saturday ride. I planned on getting up early on Saturday, heading out to White Rock Lake for an early morning ride and, in the words of Phil Liggett, “suffer like a dog”. At least that was the plan. Friday evening I did something to my bike that was long, long, long overdue. Get my point? I don’t think you do. I mean something like 8 years overdue. You see, 8 years ago was the last time that I think it could have been replaced when I had my bike overhauled and the brake cables were replaced. I’m talking about replacing my handlebar tape. I had never done this myself but wasn’t afraid to try. I watched the video over at Bicycle Tutor and did it with no problems. The feel after I was done was amazing. I couldn’t believe I had waited so long to do it. I also gave everything else on the bike a good once over and it all seemed in order. I got up early Saturday morning, had breakfast and headed down to White Rock Lake. I knew something was amiss when I started seeing orange cones at the entrances to the parking...

How Closely Do You Monitor Your Nutrition?

I’ll admit it. I know virtually nothing about nutrition. Unless you let me count the fact I know that the more I eat the bigger I get. Over the past week I’ve been trying to remedy this problem by reading quite a few articles on cycling nutrition and trying to develop some kind of plan to help me reduce my tonnage. Call it good timing but a couple of days ago I received in the mail the May 2009 issue of Bicycling. I read with interest the article on Big Fat Lies. After reading this article I’m convinced my diet is totally wacked. Not skewed or slightly off-kilter but totally wacked. I’m pretty sure I’ve been eating the wrong kinds of carbs (high starch) for years and it’s probably a direct contributor to my current size. That and no self-motivation to take care of my body. Image via Wikipedia I began my research by going over about 20 or 30 articles on Bicycling.com that dealt with nutrition. I copied down thumbrules I found as well as any good recipes. When I return to Dallas next week I’ll be using FitDay to track my daily food consumption in an effort to have a better balanced caloric intake. As is usually the case, I’ve come up with more questions than answers and am going to post some here in an effort to generate some responses from some of the more experienced cyclists and nutritionists that read my blog (both of them….actually, they might be the same person which would be only them). Here goes: 1. How closely do you monitor the...
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