So, I’m doing the Trainer Road Mid Volume for a few months now, building up my base, hopefully training my body to burn fat and all that, but also knowing that I will be entering more intense phases going forward.(Also trying the Paleo diet somewhat)
Yet, I see this article, and we hear more about how intense work is the way to lose weight. What is particularly not clear from this article is that if you don’t do intense workouts, the Carbohydrate stores in your system do not get used, and thus when you refuel, it has nowhere to go but turn into fat?
First of all comparing yourself to anyone else is silly, we are all different. Eat less and train more you’ll lose anything extra. Kevin is in his 50’s and has been riding for a long time, I’m guessing you maybe have not been riding for nearly as long. Food is all to often over thought. Stay away from processed foods, eat a lot of plants BUT make sure your workouts are fueled.
The relatively smart thing to do is attempt to make structural changes to your diet and let your weight fall where it need be. Aiming to hit numbers is a dumb idea. Are you trying to get skinny or faster? Losing weight can help the latter, but you can all take a dump on your training if you’re starving–nor is that a sustainable strategy.
So, in general, a good mix. Perhaps a bit more carbs immediately after a workout. Foods otherwise that generally are high satiety. Split out meals through the middle of the day if that works better for you. Win your dietary battles at the grocery store by filling your life with higher nutrient snacks (fruits, nuts, veggies).
So you have gone out at your medium pace (approximately 60% of VOmax) for an hour and burned 400 calories, primarily fat, good work. After the workout you are hungry so you go grab some food… Well, your carbohydrate stores are mostly full because you didn’t use any… Better store most of that 500 calorie meal as fat… Wait what?
This is not true. Fat burns in a carbohydrate fire. At all intensities you are burning some fat and some CHO. A lower intensity = burning more fat.
Even at rest you are burning some fat and some CHO.
CHO is also used in the body for the brain - the brain can ONLY use glucose as fuel.
One reason HIIT training may aid in weight loss is a higher “after burn” - metabolism is elevated for longer after intensity than something easy.
The article looks like someone’s opinion, not something scientific. I’d ignore it
Perhaps I wasn’t clear,I was not asking about weight loss per se (and yes, I use MyFitnessPal) but about the workout intensity. Many coaches say, build the base with slowis )Endurance, Tempo) efforts and then into more intensity. Yet, there seem to be more theories now about workouts being more intense.
As the article said, if you are building bade, burning fat but not carb stores, and then refueling, thereby gaining weight?
So you have gone out at your medium pace (approximately 60% of VOmax) for an hour and burned 400 calories, primarily fat, good work. After the workout you are hungry so you go grab some food… Well, your carbohydrate stores are mostly full because you didn’t use any… Better store most of that 500 calorie meal as fat… Wait what?
This is not true. Fat burns in a carbohydrate fire. At all intensities you are burning some fat and some CHO. A lower intensity = burning more fat.
Even at rest you are burning some fat and some CHO.
CHO is also used in the body for the brain - the brain can ONLY use glucose as fuel.
One reason HIIT training may aid in weight loss is a higher “after burn” - metabolism is elevated for longer after intensity than something easy.
The article looks like someone’s opinion, not something scientific. I’d ignore it
Perhaps I wasn’t clear,I was not asking about weight loss per se (and yes, I use MyFitnessPal) but about the workout intensity. Many coaches say, build the base with slowis )Endurance, Tempo) efforts and then into more intensity. Yet, there seem to be more theories now about workouts being more intense.
As the article said, if you are building bade, burning fat but not carb stores, and then refueling, thereby gaining weight?
Thanks
You say you are not asking about weight loss but then end your statement with “thereby gaining weight”. As others have said, you are way over thinking this. Calories in vs. calories out.
If you are asking about whether you should be mixing in some higher intensity workouts that is a completely different conversation.
This is not true. Fat burns in a carbohydrate fire. At all intensities you are burning some fat and some CHO. A lower intensity = burning more fat.
I agree with you but be careful how you state that…you probably already know this, but the OP might not…“burning more fat” should be “burning a greater percentage of fat.”
ie 500 calories per hour at lower intensity - 300 calories from fat, 60% of calories burned are fat
vs
800 calories per hour at higher intensity - 300 calories from fat, 38% of calories burned are fat
Lose weight in the kitchen. Gain fitness on the bike (running, swimming) is what a wise athlete told me long ago.
LSD v. HIT is simply irrelevant if you get done with the work out and can’t manage food intake. For me I simply had to get away from the food source especially when I was home on a day off from work. I would do anything to stay busy and keep my mind occupied so I wouldn’t think about food. Bananas help take the edge off though.
