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#1
August 7th 04, 01:42 PM
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Heart rate and fat burning
I started road biking 2 1/2 years ago as a way to improve my fitness. Since
then I have become addicted and have started thinking about racing. My first year I rode 800 miles, my second year 900 miles. So far this year I have ridden 1,600 miles. My endurance is up, my max speed it up, but Im not losing any weight. The other day during a club ride I was talking to one of the local racers and he suggested in order to lose fat I need to slow down and decrease my heart rate. During a normal ride I have an average HR at around 185, he said all Im doing is burning glucose and not fat and that I need to slow it down to an average HR of around 140. Im sure the guy was being honest with me but before I drastically change the way I ride I wanted to get the opinions of some others who race and may have been in my shoes at some point. Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. 
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#3
August 7th 04, 04:40 PM
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Heart rate and fat burning
In article
, wrote: (GABIKE) writes: I started road biking 2 1/2 years ago as a way to improve my fitness. Since [...] Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. Yepperz. Long Slow Distance aerobic rides are the way to burn fat [...] here is an interesting discussion on the matter: http://groups.google.com/groups?hl=e...=OlTv4.1550%24 M83.61633%40newsread2.prod.itd.earthlink.net&rnum= 4&prev=/groups%3Fhl%3D en%26lr%3D%26ie%3DUTF-8%26q%3Dfat%26btnG%3DSearch%26meta%3Dgroup%253Drec . bicycles.racing
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#4
August 7th 04, 05:15 PM
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Heart rate and fat burning
steve wrote: In article , wrote: (GABIKE) writes: I started road biking 2 1/2 years ago as a way to improve my fitness. Since [...] Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. Yepperz. Long Slow Distance aerobic rides are the way to burn fat [...] here is an interesting discussion on the matter: http://groups.google.com/groups?hl=e...=OlTv4.1550%24 M83.61633%40newsread2.prod.itd.earthlink.net&rnum= 4&prev=/groups%3Fhl%3D en%26lr%3D%26ie%3DUTF-8%26q%3Dfat%26btnG%3DSearch%26meta%3Dgroup%253Drec . bicycles.racing easier link to use- http://groups.google.com/groups?&thr....earthlink.net (thanks to dronkert for teaching me that trick) h
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#5
August 7th 04, 05:54 PM
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Heart rate and fat burning
"GABIKE" wrote in message ... I started road biking 2 1/2 years ago as a way to improve my fitness. Since then I have become addicted and have started thinking about racing. My first year I rode 800 miles, my second year 900 miles. So far this year I have ridden 1,600 miles. My endurance is up, my max speed it up, but Im not losing any weight. The other day during a club ride I was talking to one of the local racers and he suggested in order to lose fat I need to slow down and decrease my heart rate. During a normal ride I have an average HR at around 185, he said all Im doing is burning glucose and not fat and that I need to slow it down to an average HR of around 140. I am sure he was "honest" but that is kind of simplistic. The only reason to slow down your heart rate during ride is if and when you *need to* to add more volume to your training. Don't slow down until you can increase your time on the bike and use your "freshness" as a guide to how much you slow down. I would say for your volume you need to continue at that pace, but only if you are able to ride recovered for your next rides. BTW, when you do this, you will want to add rides that are lower in intenstity and keep some rides at the same or higher. Likely you will end up not slowing down at all for the amount of time you are currently on the bike. When you add additional rides, take *only those* at the slower pace to aid recovery, to add aerobic capacity and to burn more calories and so on. Im sure the guy was being honest with me but before I drastically change the way I ride I wanted to get the opinions of some others who race and may have been in my shoes at some point. Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. Your volume likely needs to be much higher before you consider racing. If you really are going to race, you need to get your volume to near where you will need to for your racing objectives and then work on your diet. Well, it is better to have already done it, but it might be too much to handle going out and changing so much at once. You might try making both changes at the same time because it could very well be the case that your current diet can't support higher volumes of training yet. Simply riding lots will not cause a much weight loss unless you have already been eating a really healthy diet. What can happen is that your body craves certain foods as a result of your training and if it can't get it from what you eat, you will likely end up eating more of what you already do and then maybe something else on top of it. That is why there are so many overweight weekend warrior athletes. Start reading up on typical performance of racers in your class (including age if you plan to race with age graded masters). Look for groups of riders (preferably racers and even better if they are close to who you will race against) ASAP and then start planning that training volume, specialization (of training) and then get your diet sorted out. Once you have a sense for where you need to be WRT weight, power and endurance, try to increase each in reasonable increments (that you will learn about as you go). If you do it this way, you will likely be able to at least not finish DFL and get forever turned off to racing. Maybe you are a natural athlete and you don't need all of this but you are here, so you may as well find out the most likely path to reasonable success.
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#6
August 7th 04, 07:11 PM
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Heart rate and fat burning
Keeping an entire ride averaging 185 is pretty damn brutal ........ You are basically above your anaerobic threshhold the whole time. You want to be aerobic. The formulae evevryone is putting out will probably do the trick. But what everyone is not telling you is the nutrition and hydration part of it. More important the the numbers and calories you put out is the type and amount you put in. Make sure your diet is balanced and thought out. One example is don't eat a big/heavy meal after you ride as your body will be too busy burning calories from the ride to really process it well. Food combining like heavy starches (ie. carbos) with proteins cause your digestion to get all f'ed up. Combine starches with vegtables at about a 1:2 or 1:3 ratio (less carbs to more veggies). Same goes for proteins. Key to it is ride in your aerobic zone (age/fitness/weight calculated) and eat intelligently. THEN you will lose the weight that you want. -- Daremo
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#7
August 7th 04, 07:21 PM
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Heart rate and fat burning
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#8
August 7th 04, 07:42 PM
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Heart rate and fat burning
"GABIKE" wrote in message ... I started road biking 2 1/2 years ago as a way to improve my fitness. Since then I have become addicted and have started thinking about racing. My first year I rode 800 miles, my second year 900 miles. So far this year I have ridden 1,600 miles. My endurance is up, my max speed it up, but Im not losing any weight. The other day during a club ride I was talking to one of the local racers and he suggested in order to lose fat I need to slow down and decrease my heart rate. During a normal ride I have an average HR at around 185, he said all Im doing is burning glucose and not fat and that I need to slow it down to an average HR of around 140. Im sure the guy was being honest with me but before I drastically change the way I ride I wanted to get the opinions of some others who race and may have been in my shoes at some point. Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. Good for you on getting out with the bike. First you need to understand that 1600 miles is a lot to a guy that never biked before but extremely little for one who races. I am an amateur riding in the older age groups these days and still manage 200 to 250 miles per week. Add more time on the bike when you can find the time and interest. Watch the type of foods you consume and your weight will begin to come down and your ability to perform better will go up. Keep it up and be consistent. Ken
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#9
August 7th 04, 10:52 PM
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Heart rate and fat burning
"GABIKE" wrote in message ... I started road biking 2 1/2 years ago as a way to improve my fitness. Since then I have become addicted and have started thinking about racing. My first year I rode 800 miles, my second year 900 miles. So far this year I have ridden 1,600 miles. My endurance is up, my max speed it up, but Im not losing any weight. The other day during a club ride I was talking to one of the local racers and he suggested in order to lose fat I need to slow down and decrease my heart rate. During a normal ride I have an average HR at around 185, he said all Im doing is burning glucose and not fat and that I need to slow it down to an average HR of around 140. Im sure the guy was being honest with me but before I drastically change the way I ride I wanted to get the opinions of some others who race and may have been in my shoes at some point. Im 32 yeas old, 6ft tall and 195#'s Thanks for any help you can give. The guy does not know what he is talking about. Weight loss is a function of creating an energy deficit. The fuel "used" does not matter. Many people have misunderstood that lower intensity might mean a higher percentage of energy from fat, but that is not the only way to lose weight. I would agree that slowing down to develop a base is a great idea since cycling is an aerobic sport (dammit!). 1600 miles in 7 months is not that much riding (40 mpw?) however enough that you should be losing some weight as long as you are not increasing your energy intake. Also, you say you are not losing weight, are your clothes fitting differently (looser)? I would suggest upping the volume of riding to get more miles in and also seeing a sport nutritionist--not someone who calls themselves that, but someone with a degree and preferably a registered dietitian to assess your diet. Often times small changes in diet are all that is needed (like reducing desserts or soft drink intake).
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#10
August 7th 04, 10:58 PM
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Heart rate and fat burning
"Daremo" wrote in message news  Keeping an entire ride averaging 185 is pretty damn brutal ........ You are basically above your anaerobic threshhold the whole time. You want to be aerobic. The formulae evevryone is putting out will probably do the trick. But what everyone is not telling you is the nutrition and hydration part of it. More important the the numbers and calories you put out is the type and amount you put in. Make sure your diet is balanced and thought out. One example is don't eat a big/heavy meal after you ride as your body will be too busy burning calories from the ride to really process it well. Food combining like heavy starches (ie. carbos) with proteins cause your digestion to get all f'ed up. Combine starches with vegtables at about a 1:2 or 1:3 ratio (less carbs to more veggies). Same goes for proteins. For someone training, I would say it is a good idea to each a moderate to high carb meal after training to increase muscle glycogen resynthesis rate. A little protein might help that, but there are other and perhaps better reasons to take in some protein post exercise. Key to it is ride in your aerobic zone (age/fitness/weight calculated) and eat intelligently. THEN you will lose the weight that you want. -- Daremo
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