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IF, buts and maybes

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CuddlesIconIF, buts and maybes20-06-2014 @ 11:07 
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Eat.Cycle.Sleep.Win
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Disclaimer - before anyone reads any further - I am not training for strength, nor physique, I will not be doing much lifting, everything is aimed at improving my cycling performance and getting in the best shape possible. If that doesnt interest you, look away now.

I'm useless at keeping logs online, but I've promised myself to give this one a good go for a number of reasons. So here goes...

I've been thinking for a long time about taking my diet a little more seriously and want to experiment with some new ideas. The whole carbs vs fats, grazing vs fasting debates intrigue me, so I've deicded to do a bit of an experiment.

The Plan

Monday to Friday
I will be intermittant fasting, very broadly following the lean gains style of a 16 hour fast, and an 8 hour feeding period. As I get used to the fasting I am also going to experiment with cycling my carbs a little, with more on heavy training days and less on others.

Commuting at least 4 days a week, fasted, every morning. 13.5 miles, either very moderate intensity or with a bit of HIIT thrown in along the way.
Proper 'workouts' done in the evenings, mid-feed.

Will be doing some BW stuff to help maintain a little upper body size and strength, mostly chins and pressups.

Saturday and Sunday

This will depend on what training I have got planned, but if it's a heavy load then I will eat as normal to fuel the training and do a slighlty longer fast Sunday into Monday for balance.

Training will be based around longer rides, or rides at a much faster pace, including plenty of climbing.

A few things I'm considering but haven't decided on:

- I want to significantly increase my fruit and veg intake so will maybe add some shakes/smoothies
- Whether to consider some BCAA for my morning workouts and/or whether to consume a small amount of protein post ride
- Whether to use some kind of calorie free pre workout for any HIIT done fasted
- Loads of stuff that I cant remember...

I will be trying to do a daily update with training, food intake, how I feel, BW etc, as much because I want to be able to look back and analyse how this all went.

Thanks for anyone who managed to read all of that....
CuddlesIcon...20-06-2014 @ 11:13 
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Eat.Cycle.Sleep.Win
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Post Edited: 20.06.2014 @ 11:14 AM by Cuddles
A few additional things...

My main aim are:

- Get faster at climbing
- Break the hour mark in a 25 miler
- Get bodyweight to remain within the 80-83kg range
- Get leaner
- Increase my use of fats as a fuel

I am going to Italy for a wedding in 5 weeks and am doing s training camp on the Swiss/Italian border en route. I will be climbing this as well as many others:
http://themysteriousworld.com/wp-content/uploads/2013/12/Stelv...
bryceIcon...20-06-2014 @ 11:18 
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Juice loose aboot this hoose
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Bloody hell thats some hill!

Good luck olly
slimsimIcon...20-06-2014 @ 11:24 
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That hill looks like it would be more fun to go down that ride up!

Have you thought about asking Paul Savage for advice?

On a serious note, isn't 80-83kg pretty heavier for a cyclist? Do you think that get down to the mid-low 70's would be the easiest way to improve? I can understand if you don't want to go this low due to vanity*.

*Not saying this in a negative way. I just know, from my own experience and speaking to others, that some people don't like to go below a certain weight as they don't like how they look below it. It did seem to work wonders for Bradley Wiggins though.
Wayne_CowdreyIcon...20-06-2014 @ 11:26 
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Still got a little bit of strength
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Do you ever miss being strong?
CuddlesIcon...20-06-2014 @ 11:36 
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Eat.Cycle.Sleep.Win
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Thursday 19th June - Day 1

Training

AM - 13.5 mile commute, moderate pace
PM - 13.5 mile commute, steady pace with 1 dig up Shooter's Hill

Diet
Lunch 1pm - sausages, sauteed potatoes, poast, salsd, meringue
Dinner 7pm - Filled pasts, cream, bacon, cheese,one stick of a time out

Notes
Still feeling rough from a stag do in Barcelona on the weekend so not pushing any difficult training for a few days. I do a lot of fasted riding so commute was no issue at all, although that was the firt time I havent had breakfast post ride and food at about 11am as well. Survived the morning fasted with no real problems except hunger pains. Had a few black coffees to keep me going through the morning. Needed a diet coke in the evening to feed a sugar craving.
CuddlesIcon...20-06-2014 @ 11:44 
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Eat.Cycle.Sleep.Win
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slimsim said:That hill looks like it would be more fun to go down that ride up!

Have you thought about asking Paul Savage for advice?

On a serious note, isn't 80-83kg pretty heavier for a cyclist? Do you think that get down to the mid-low 70's would be the easiest way to improve? I can understand if you don't want to go this low due to vanity*.

*Not saying this in a negative way. I just know, from my own experience and speaking to others, that some people don't like to go below a certain weight as they don't like how they look below it. It did seem to work wonders for Bradley Wiggins though.


The vanity issue is a real one mate. Having spent a large part of my life either trying to be or actually being 100-105kg, being even 90kg was a difficult adjustment. I'm used to being this light now though so dont really think about it oo much.

I think for me, 80-82kg is about right, there are plenty of top pros who are around that weight, you just have to accept that you wont ever be the best climber and make up for it in other ways. I could easily get to 82kg and be in very different shape to what I am now though, composition wise.

We'll see, I might change my mind when I get there, but I doubt it.
JackRevansIcon...20-06-2014 @ 11:47 
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good to see another journal again. Il be interested to see to the fasting works out for you. good luck
slimsimIcon...20-06-2014 @ 11:49 
My asshole is not watertight.
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Cuddles said:
The vanity issue is a real one mate. Having spent a large part of my life either trying to be or actually being 100-105kg, being even 90kg was a difficult adjustment. I'm used to being this light now though so dont really think about it oo much.
I think for me, 80-82kg is about right, there are plenty of top pros who are around that weight, you just have to accept that you wont ever be the best climber and make up for it in other ways. I could easily get to 82kg and be in very different shape to what I am now though, composition wise.
We'll see, I might change my mind when I get there, but I doubt it.


Good stuff. I suppose until you are an absolute shredded 80-83kg then you can worry more about the composition than the weight itself. Once you've maxed out on that you might decide that losing a few more kilos isn't such a big issue.

From my bodybuilding days I can remember that 80kg of shredded muscle is still pretty muscular. I was 78kg in my first comp and thought I was huge!!! Grin (As Chaos keeps pointing out, I am only the height of Tyrion Lannister though!)
CuddlesIcon...20-06-2014 @ 12:00 
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Eat.Cycle.Sleep.Win
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Wayne_Cowdrey said:Do you ever miss being strong?


Yes and no mate.

If I wasnt putting everything into a different goal, then I would miss it a lot more than I do but I do miss it a lot.
CuddlesIcon...20-06-2014 @ 12:12 
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Eat.Cycle.Sleep.Win
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bryce said:Bloody hell thats some hill!

Good luck olly


Cheers mate.

Yeah its the Stelvio, goes up to around 2750m and is the second highest road in Europe, the climb is 25km long in total.

I cant f**king wait to come down it!
OwenLIcon...20-06-2014 @ 16:00 
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That's a right cool road! I used to ride and climbed the Sierra Nevada in Spain (I think it's thta, I know it's definitely that mountain range lol) going up was weirdly as fun as coming down. I'd love to do both. I reckon I might do it again in later life. Good luck.
SparrowIcon...20-06-2014 @ 20:12 
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Good to see a log Olly.

Have you considered swimming to help your cycling?

A good idea for some cycling training:
6 miles full sprint
30 secs rest
3 miles full sprint
30 secs rest
1.5miles full sprint
30 secs rest
0.75 miles full sprint

Don't slow down on any set - it's all in the mind!
unit94Icon...20-06-2014 @ 22:50 
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what is everyone's fran time?
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Sparrow said:Good to see a log Olly.

Have you considered swimming to help your cycling?

A good idea for some cycling training:
6 miles full sprint
30 secs rest
3 miles full sprint
30 secs rest
1.5miles full sprint
30 secs rest
0.75 miles full sprint

Don't slow down on any set - it's all in the mind!


You got me! I was thinking wtf is he on about that's ridiculous!
RickIcon...20-06-2014 @ 23:22 
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I'll be following this with interest.

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