I just have 2 cycling goals for the month: increase my FTP by 5%; and lose 5 pounds. Simple. Right?
I got the scales out today. Surprise! I thought 5 pounds would get me back to my optimum cycling weight of 142 pounds. Well, it’s more like 8 pounds I need to lose. I haven’t been this heavy in a few years. Less cycling, the colder weather, and more eating are the culprits.
Eight pounds is too much to lose in a month with the volume of training I do. It just means it will take me 2 months – a pound a week – ready for summer cycling.
I mentioned previously, I do not plan to radically change my diet. I am vegan, and my meals are all homemade using fresh ingredients including a lot of vegetables and fruits. I only drink black coffee, and water. No pop. No alcohol. I don’t like sweets, or candy. I practice a 16/8 intermittent eating schedule, frequently training fully fasted.
The only thing I need to change is how much I eat.
This is the plan:
1 – Keep the scales out, and weigh myself everyday after each workout. Otherwise, I may not stay as focused on the goal. I do this when I am at Camp PedalWORKS, and find it is a daily reminder making me plan meals, and grocery shopping, more carefully.
2 – Eliminate second helpings at dinner. I have already started doing this. I quickly realized I didn’t need more food. I once heard a dietician say that a serving only needs to be the size of your fist. This seems like a good idea. One trick is to drink a glass of water the hour before dinner to fill the stomach beforehand. This way you are not hungry when you sit down to eat. Another trick is to eat slowly, making certain to fully chew every mouthful. This gives your senses time to realize your stomach is in fact full, and doesn’t need more food.
3 – Eliminate Fresh Baked Goods. There is a baker in the house, and every week there is a batch of fresh muffins, chocolate chip cookies, and scones that need to be eaten. Not by me so much, but they are a temptation. I like the muffins. I’ll leave the cookies, and scones for others.
4 – Eliminate late night snacks. I don’t do this much. If I eat anything it is a piece of bread with peanut butter. I don’t need this, but will keep a glass of water handy in case I get a craving.
5 – Eliminate afternoon cafe stops. Instead, snack on an apple while walking, and have coffee at home. I think I was doing this more for the social contact than the coffee and muffin. Since COVID, I don’t see many people, and would look forward to chatting with the baristas. I’ll find others on the walk to chat with.
This plan seems easy to follow. I’m not having to give a lot up. When I am alone at Camp PedalWORKS, I am more disciplined about food. It’s easier. I just have myself to shop, and cook for. It’s more complicated here. Other mouths. Other preferences. Other goals. We are not all on the same page.
Maybe this plan is not as simple as it sounds.
No. It is.
I simply need to be a little more disciplined about the food.