Cyclists... Energy balance

[Foe1605]

If you were training to become a stronger rider, as in more power (wattage) over distances, how would you set your caloric intake? Would you aim to eat around maintenance, or slightly above in order to make marginal gains in lean muscle mass? My view is that you would want to gain strength but minimize overall weight gain, as that would impact power/weight ratio, making you ride slower, even though you may be producing more power.

I know I've seen a few cyclists post on here from time to time, so just wondering if anyone has experience in this sport.

[SeanFxxx]

Perhaps eat at maintenance but mess around with your ratios? I'm not sure how long your riding sessions are, but my guess would be that the energy systems used would mainly be slow glycolysis and oxidative. Therefore you would probably have to get a good amount of calories from carbohydrates.

[gbullock32]

Amazed Erik has not posted in here yet, given he might be the most active cyclist poster on the Nut forum.

[Foe1605]

Perhaps eat at maintenance but mess around with your ratios? I'm not sure how long your riding sessions are, but my guess would be that the energy systems used would mainly be slow glycolysis and oxidative. Therefore you would probably have to get a good amount of calories from carbohydrates.

I eat massive amounts of carbs, I average anywhere from 3200-4000 cals/day, so plenty of room for carbs after I hit my macronutrient goals.

Amazed Erik has not posted in here yet, given he might be the most active cyclist poster on the Nut forum.

I was hoping he would post in here...

[ErikTheElectric]

Dependent completely on your training/riding programming OP. There are far too many variables to take into account.

1. Are you training with a coach?
2. Are you training with a team?
3. What are your goals?


FYI: Weight gain is "frowned upon" in the sport, especially for climbing. Do you currently train with a power meter?

[Foe1605]

Dependent completely on your training/riding programming OP. There are far too many variables to take into account.

1. Are you training with a coach?
2. Are you training with a team?
3. What are your goals?


FYI: Weight gain is "frowned upon" in the sport, especially for climbing. Do you currently train with a power meter?

Hey man, thanks for responding.

First off, I should mention I am focusing on triathlon, so there is the running component as well, staying lean to deal with the heat etc... Realistically, I am what is considered an elite AGer, genetically limited and not likely to ever race as a pro, so the cycling equivalent of @ a CAT3

1. I am currently self coached, but have in the past been coached by one of the more reputable coaches in the sport via training peaks, so no on deck coaching.
2. Not on a team
3. After a hiatus from the sport to focus on distance running, I'm trying to get back to where I was on the bike. I had at one point an FTP of @270 at 145 lbs, and am now probably around 250 at about 143-144lbs.

The thing is, I put on a few lbs coming through the holidays and after taking a little time off of serious training, going from 140ish - to where I am now at about 144lbs depending on how I wake up. I'm also already into the racing season, so I'm not sure whether I should focus on leaning out, or working at a slight surplus to try to get the power back.

I do own a power meter, but do not train or race by it. I use it more of a gauge to make sure I'm not redlining and burning matches. I of course do use it to track my energy expenditure.

[ErikTheElectric]

Hey man, thanks for responding.

First off, I should mention I am focusing on triathlon, so there is the running component as well, staying lean to deal with the heat etc... Realistically, I am what is considered an elite AGer, genetically limited and not likely to ever race as a pro, so the cycling equivalent of @ a CAT3

1. I am currently self coached, but have in the past been coached by one of the more reputable coaches in the sport via training peaks, so no on deck coaching.
2. Not on a team
3. After a hiatus from the sport to focus on distance running, I'm trying to get back to where I was on the bike. I had at one point an FTP of @270 at 145 lbs, and am now probably around 250 at about 143-144lbs.

The thing is, I put on a few lbs coming through the holidays and after taking a little time off of serious training, going from 140ish - to where I am now at about 144lbs depending on how I wake up. I'm also already into the racing season, so I'm not sure whether I should focus on leaning out, or working at a slight surplus to try to get the power back.

I do own a power meter, but do not train or race by it. I use it more of a gauge to make sure I'm not redlining and burning matches. I of course do use it to track my energy expenditure.

If you want to improve your time, you ideally need to focus on being at your preferred weight in which your power to weight ratio is at it's strongest.

^ That is up to you to determine.

Keep working hard!

[Rodzilla]

Context dependent, and ultimately you'll need to find where you feel best.

Sure, you can use calculators for "ideal" height/weight ratios for power, but there's still going to be range.

The weight isn't going to be nearly as much of a potential issue in a tri where most courses are mostly flat.

read this
http://www.ridemedia.com.au/features...weight-debate/

[ErikTheElectric]

Context dependent, and ultimately you'll need to find where you feel best.

Sure, you can use calculators for "ideal" height/weight ratios for power, but there's still going to be range.

The weight isn't going to be nearly as much of a potential issue in a tri where most courses are mostly flat.

read this
http://www.ridemedia.com.au/features...weight-debate/

He... Lives?