An Extract from conversation with Dylan Johnson Follow Anthony on Insta / roadman.cycling X / roadman_podcast or check the podcast out on Apple podcasts.apple.com/ie/podcast... Full episode is here • Decoding Dylan Johnson...
I think a common response to feeling "cooked" from long hard rides is to overeat. Replacing what is burned on the ride fairly quickly and then returning to a normal eating pattern is all that is needed. Time and sleep are the keys. Not excessive food consumption.
Being sub 8% BF is completely unsustainable for 95% of human males, ESPECIALLY if expecting peak performance. Just keeping this in mind is really reliving when aiming to get really lean. There is a reason why you feel like crap below a certain bodyweight. Related: Accepting that peak performance is bad for your health is wisdom. It's all a series of tradeoffs. Being honest about this is quite empowering.
I find that especially over the summer, It's hard to take in enough calories to maintain weight when you're riding as much as you can. Winter, not so much...
especcially when you train 20h+, and thats where the big gains are, calorie restriction is going to kill your performance. Absolute W >> W/kg in almost all cases.
yeah Calorie restriction and longevity? Super interesting. Also feeding times--time restricted feeding basically, circadian rhythms for sleep/feeding times affecting gut health, metabolic health, longevity. I recently reduced my 'feeding window' I don't eat after 7pm, and don't have breakfast til after 9am. Not too extreme, but I absolutely feel better. Longer "fasted" time allowing more rest and restoration in your system, especially the gut. I listened to a Huberman interview with dr. Sachin Panda. Mind blowing stuff.
1:38 YES! If your weight loss plan leaves you hungry, it can't work in the long run because hunger will eventually prevail. Hunger is CENTRAL to weight loss for humans roaming free in the world. A relatively high volume diet like Dylan suggests presumably addresses hunger in two ways: by triggering the stretch receptors in your stomach and by slowing down the rate of absorption of carbohydrates, thus reducing insulin spikes. Recently I've been trying coffee with allulose for breakfast and it does seem to help with slowing down digestion, keeping you satiated for longer.
What was that you asked at 1:48, Roadman? "But, but what about..." then cut. Dylan was discussing calorie restriction being unfeasible due to hunger. Yet one can easily calorie restrict without hunger, the subject at which I believe your question was aiming. Curious that the part was omitted from the video, but then made obvious given Dylan's subsequent nutritional recommendations.
It’s important to point out that FTP does NOT estimate hour power but lactate threshold, as he references. You’re trying to figure out where your lactate spikes. That’s why the continuous monitor would be valuable in theory.
It's so easy to cut weight as an endurance athlete. 3 weeks of mountaineering with 10-17 mile approaches and I'm absolutely shredded. Cycling is just as easy
For me, I incorporate a couple of fasted rides in the morning during the week. 30 to 45min zone 1 or 2. Also, as much sugar needs to be eliminated from the diet including fruits. So many people come home after a ride and and eat/drink things very high in sugars like sports drinks etc. This activates insulin and when there's insulin, you cannot burn fat, so basically nothing happens. Training the body to be using fat mostly for fuel takes some time.
I've been counting calories for over 2 years now and it's still working for me, but I appreciate it isn't for everyone. I think you have to find a strategy that suits your personality and lifestyle best.
2:18 This is pretty much what a lot of people don't get. Especially fat cyclists. Just because you're in the saddle 10 hours a week doesn't mean you can eat shit all the time.
For 'weight' loss, I find going low to almost zero carb, high protein and fiber, coupled with super strict zone 2 only rides, no weights or even body weight stuff but more walking, and rest in general, works best for me. This is obviously off season where you have no races on the horizon (having said that I've raced pretty well low carb and fasted before!). A high carb day every 1-2 weeks is fine.
OMAD diet works a treat in the first few months. I train on empty after a days works. I generally gain 5 kg in the winter due to reduced training, not training as much. This works a treat!
I lost 140lbs starving myself for about 16months. That was about 20yrs ago. I only yoyo about 15lbs now but I still largely starve myself 8 months a year. I'm a cat 1 tt specialist. While miserable, it works. I'm a different case though as I was a very high level shot putter before I picked up cycling. So I had a lot of muscle to lose and would gladly give up 20lbs of muscle that I have now
I eat good food which I make from scratch with mostly vegetables but a little meat. I do 300km per week. I also train for rock climbing and go climbing twice a week. I’m GAINING weight. 😢
Many people come to cycling overweight with body fat exceeding 30% these people need a different approach to weight loss than the trained athlete who only need to drop a couple of percent after winter or for a specific A race. Restricting calories is never going to be good for ultimate performance but some people need to get to a healthy BMI as quick as possible before transitioning to a more sustainable healthy diet and focusing on performance.
What surprises me and shouldn't at this point in life, is clickbait titles. There was no plan revealed here, just a general statement. That's it, I'm starting my own channel.
@@jamesbennett1691 Yes, that's not a plan. A plan is discussing amounts of macros, timing of intake, variables in and out of training, nutrient supply with specific food choices. That and more would constitute a plan. This was a suggestion, an overview, a general practice to follow. No real plan, so the title is misleading. Some may consider that splitting hairs, but I don't.
@@EndurancePerformanceOptimized judging by your username I take it you have something to sell therefore have a bias about this subject. If you want to split hairs the title of the video says his weight loss plan will surprise you - perhaps that's the surprise, he doesn't have one.
@@jamesbennett1691 We're all selling something. It's a capitalistic world. And roadman is selling as well. Just figured it would have more substance, instead it's similar to the contents of a cereal box. 45% air and 55% caloric density.
I came to cycling in the 1980s. There is no way I would be interested in the science project, Jenny Craig, anal retentive approach that is cycling today.
