Getting in Race Shape

[csmith12]

I am on....

A high protein diet (all natural)
Workout plan (2/3 on, 1 off) weights with light cardio, heavy cardio 1 day
Light yoga for flexibility, endurance, core strength and mental focus and relaxation
Drink a ton of water (gallon per day)

It's working out pretty well so far. I am down 3ish% body fat, gained 6lbs of muscle. Net result is +-0 on the scale but I feel a ton better. The same foods over and over is getting old though.

What does everyone else do?

[csmith12]

I should add, I was in pretty good shape to begin with. 170lbs, athletic build with about 15.7% body fat by the rough calc. I am down to 11.7% body fat. And 1.5 inch off my waist.

Cool thing is I got the wife involved. She is down 20lbs and 2 pant sizes and a bra size.

[csmith12]

I should have taken some before pics when I started in Nov.

[dino74]

Originally Posted by csmith12

I should have taken some before pics when she started in Nov.

Yeah, post some pics!

[csmith12]

I should have known that was coming ahead of time....

[Nemesis]

I had 2 weeks to drop some good weight back in October and was on a 900 carb or was it calorie (I forget) diet, and managed to lose a total loss of 8-10 lbs.

I have 2 1/2 wks till our next race this month so I'll be back on that starting Monday.

My meals mainly consisted of yogurt/nuts/eggs in the mornings. Small salad for lunch, and one tuna sandwich with pepperoncini for dinner (no later than 6pm). Dropped some good weight!

Oh, and no workout for me cuz of my bad back. My only option was to diet.

[Sirref]

can you go into more detail on the foods and workout routines?
and is the yoga really that important?

[csmith12]

Originally Posted by Sirref

can you go into more detail on the foods and workout routines?
and is the yoga really that important?

Give me a bit and I will write up what I am doing, it's not really rocket science. I don't want to get into to much "bro-science" though.

On the yoga... That is up to you, much like everything else. It is something new to me. I felt I would do it to build endurance for the extreme BP and heat/humidity for endurance races. Plus the extra flexibility will help in my TKD class.

Here is where I am at now after 2 months (pardon my pj's) and seems my 6 pack has lost some definition in my lazy time.

[alex.s]

a gallon of water per day is overdoing it if you aren't sweating most of it out...maybe you are from working out... water overdose causes electrolyte imbalance which makes it harder to recover after stresses (extreme cases are lethal) so drink electrolytes too.

sorry about the wife losing a bra size.

[csmith12]

Noted alex and thanks for the info. I normally sweat a ton and slow down water intake when my pee runs clear, which seems like I go 50 times a day now.

[Galaxieman]

Yoga has some good benefits: The more flexible you are before large stresses, the better able your body is to shrug off those stresses, literally and figuratively. So if you wreck (God forbid), you're more likely to be less injured and able to recover more quickly.

For workouts, try The WOD Shop for ideas. I can't say enough good stuff about Crossfit. Yes, it's that good. You'd be amazed what kind of results you can get with a pull-up bar and an old tire as the sum total of your equipment. Make sure you do lots of concentration on lower body endurance and strength (air squats, wall-sit, etc), as there is A LOT of quad usage when you're sliding around across the seat on the track.

As for diet, caloric intake control (i.e. portion control) is more important than content control (i.e. what you eat). The problem with eating calorie-dense foods (i.e. fats and sugars) is that you feel less full for the same number of calories. Simply eating more of the 'better' foods (veggies, etc), you'll feel more full for the same number of intake calories. Once you've got quantity under control, you can adjust quality and balance (protein, carbs, etc).

[CC Cowboy]

Originally Posted by csmith12

I am on....

A high protein diet (all natural)
Workout plan (2/3 on, 1 off) weights with light cardio, heavy cardio 1 day
Light yoga for flexibility, endurance, core strength and mental focus and relaxation
Drink a ton of water (gallon per day)

It's working out pretty well so far. I am down 3ish% body fat, gained 6lbs of muscle. Net result is +-0 on the scale but I feel a ton better. The same foods over and over is getting old though.

What does everyone else do?

You can skip all that and just ride a dirt bike daily. You'll get the workout, more agility, better bike control, and have more fun doing it.

[csmith12]

I would have to mostly agree with Jim. I measure my food but eat alot, 5 or 6 times per day. I am eating just about anything I want accept junky type food. I look at the labels on just about everything now. And for 100% McDonalds is off my menu.

I also agree you don't "need" a bunch of expensive equipment or gym membership. My equipment is a flat bench (can angle to 45 degrees), a large ball, a pull up bar and a pare of select weight dumbbells.

[csmith12]

Originally Posted by CC Cowboy

You can skip all that and just ride a dirt bike daily. You'll get the workout, more agility, better bike control, and have more fun doing it.

I am a cold weather dirt riding sissy right now. lol

[Broc]

Originally Posted by CC Cowboy

You can skip all that and just ride a dirt bike daily. You'll get the workout, more agility, better bike control, and have more fun doing it.

+1

[Sirref]

Originally Posted by CC Cowboy

You can skip all that and just ride a dirt bike daily. You'll get the workout, more agility, better bike control, and have more fun doing it.

or a mountain bike, that'll probably work even better in terms of a cardio workout

[TheDementedDrummer]

Swimming helps a lot.
Got my body fat percent down to like 8% with swimming alone

5'11" 130 lbs by the way

[sharky nrk]

I was on a good routine, cleansing the body, watching my diet, and trimmed 19lbs with a good plyo based workout routine. Then the holidays blew that to hell. Time to get back on the bus lol.

[csmith12]

Got swimming lined up next week at a local gym.

[JeffM]

Lost 40lbs, over a couple of years, training for 1/2 marathons and maintaining a 1700 calorie a day diet and cutting out lots of sugar.

Otherwise I've got nothing on Chris.

Jeff

[csmith12]

mmmm..... sugar..... I miss that.

[RaceBikeRentals]

Originally Posted by CC Cowboy

You can skip all that and just ride a dirt bike daily. You'll get the workout, more agility, better bike control, and have more fun doing it.

I go to the gym, but totally do not enjoy it. Try to watch what I eat, but there is just too much good food out there. I just bought a supermoto and will be hitting it a couple times a month to stay in shape. Its an amazing all-body workout. Dirty bikes must be even better.

[Domagoj]

As you know I'm nowhere near a track expert, but here is what my short experience has though me:

Belly should not be there
Upper body strength is not something you really need that much for riding, in fact it makes you rely on it too much, and somewhat brings those "too much hands" problems.
Regular stretching helps a ton. Of all muscles and body parts. I dare say it's the most important part.
Legs and knees suffer the most in terms of carrying the weight. I imagine bicycle rides would adress those problems. However I can't really try it as I don't have any real safe space to do it in this town. And those gym bicycles bore me to death.

Be careful with swimming. It is very energy intensive, and therefore great for loosing weight, but it is also completely different from what we encounter while doing out of water activities. Your muscles and body develop in slightly different way, and intensive swimming might actually make you less prepared than let's say running. (intensive does not mean hitting the pool 2 times a week though)

My conclusion is that one should be lightweight, flexible, and durable.

[csmith12]

Originally Posted by Domagoj

And those gym bicycles bore me to death.

My conclusion is that one should be lightweight, flexible, and durable.

Domagoj

I know right. After 9 weeks of the treadmill I need to mix it up to keep it interesting. The winter weather prevents me from my pool so I will have to go to the local gym. Lol, I said local as in 30 a minute drive each way. So maybe get to hit the gym equipment for only a few weeks.

Weighed in this morning too. -2lbs on the scale. Which puts me at 172.3lbs and still a month and a half away from "cutting".

[rojoracing53]

I take the easy way out since I'm to lazy to follow any of those plans, diets, or even join a gym. I simply go out a run 100 miles in a day over mountainous trails every once in awhile that seems to keep me fit enough. I don't think ill ever be motivated enough to try half the stuff you guys are will to do

[CC Cowboy]

Originally Posted by rojoracing53

I take the easy way out since I'm to lazy to follow any of those plans, diets, or even join a gym. I simply go out a run 100 miles in a day over mountainous trails every once in awhile that seems to keep me fit enough. I don't think ill ever be motivated enough to try half the stuff you guys are will to do

What are your times?

[sneakyraffki]

Originally Posted by alex.s

a gallon of water per day is overdoing it if you aren't sweating most of it out...maybe you are from working out... water overdose causes electrolyte imbalance which makes it harder to recover after stresses (extreme cases are lethal) so drink electrolytes too.

sorry about the wife losing a bra size.

drinking a gallon a day is actually really good for your body, it keeps the organs hydrated threw out the day. Now if you drink a gallon in 20 mins or less then, it will cause your cells to over hydrate and you basically drown.

Originally Posted by csmith12

I am on....

A high protein diet (all natural)
Workout plan (2/3 on, 1 off) weights with light cardio, heavy cardio 1 day
Light yoga for flexibility, endurance, core strength and mental focus and relaxation
Drink a ton of water (gallon per day)

It's working out pretty well so far. I am down 3ish% body fat, gained 6lbs of muscle. Net result is +-0 on the scale but I feel a ton better. The same foods over and over is getting old though.

What does everyone else do?

what do you mean getting into race shape? cause most of the pros are underweight so that they're lighter on their bike, less weight= greater power to weight ratio. And if you're getting tired of eating the same things over and over its alright to change things up. there has been studies over and over again that calories in and out really do work. Just make sure whatever you eat fit your Macros.

[rojoracing53]

Originally Posted by CC Cowboy

What are your times?

If you mean race times out on the trails, well they vary quite a bit depending on how tough the course is but right now I've completed the 2010 western states 100 in 27:42:00, and the 2011 & 2012 San Diego 100 in 25:04:00 & 22:50:00. I can run a 2:50:00 marathon on a whim and my 5k time is 17:02. In my last 24hr solo MTB race I got in 175miles on a course that was more water then dirt.

I do zero "Training" for the sake racing. I simply like going out for a casual run or ride hear and there with some friends. I do have like three groups of friends that specialize in different sports so when they go out for their super long weekend stuff I go and tag along for the fun of it. Usually their only good for one day of this so I can switch to a different fresh group of friend for the next day.

I met a young guy once who asked me "how should I train to break 3hr in a marathon?". I told him "I don't know, but if you hang out with me after work everyday, in a couple months you'll be able to break 3hrs, run 100miles in a day, and solo a 24hr Mtb race".

People call a natural these days, but in high school I was dead last on my track and XC teams but I enjoyed running and just never gave up.

"Only those who risk going to far can possibly find out how far one can go"

[sharky nrk]

I actually kinda like to run mild distances 5ks, 10ks, and even an occasional 1/2. Full marathon distance pushes my tolerance. I really like road cycling alot but only when the weather is nice but it take a bit of time as well.

[dfox]

i'm always in race shape. 5'8", 135 lbs. Aside from having a high metabolism, even in my late 20's, I keep up the exercise. All body weight exercise, lots of stretching and yoga, running, and rock climbing. And all of my hobbies are physical, outdoor hobbies like hiking, snowboarding(splitboarding, where I hike the mountain before I ride down), surfing, etc.

I also eat a whole foods diet that's about 90% vegetarian and rich in protein. And by vegetarian, I don't mean grilled cheese sandwiches, I mean, last nights meal was roasted asparagus, sauteed mushrooms and onions, quinoa, feta cheese, various spices, all served over a bed of spinach. Today's lunch? chicken salad with walnuts, roasted tomatoes, cucumber, peppers, a greek yogurt based sauce, served on a pita. It's expensive, but I've never had a better BMI, cholesterol level, or over all energy and stamina.

not saying you don't already, but try ditching some of your "meat" protein for other forms of proteins, like legumes and nuts. most people think protein and assume meat.

[rojoracing53]

Running is the easiest way to get your cardio and overall being into shape but most will tell you they just hate running and I can agree with. Most people say they hate running because its hard but really its because its boring so they have nothing to focus on but the struggle. I can only run about 2 miles on the road solo before a give up and go back, if I have some with me it's tolerable and with a group it's fun. The only way I can run those ultra long distances is if the course is at least 80% single track and 95% dirt otherwise I won't even enter the race. In my opinion running on the road is the same as riding your motorcycle on that very long boring stretch of Hwy you do everything to avoid taking. Running the narrow, tight, and twisty dirt single tracks of your local hills or mountains is just like hitting you local canyon on the ninja.

I've run 30+ dirt trail ultra marathons and only 3 marathons because I hate running them so much. The only reason I did the 2nd and 3rd was a Bet and to pace a good friend to his first sub 3hr.

The only fun thing about riding my road bicycle is when I find a group of serious cycling guys rolling in a pace line and I go hop in line with them. Most serious racer groups will see this as a chance to flex there muscles and try and drop you, and it gets even more intense when I have on my normal cargo shorts, Motul cotton T-Shirt and Mtb helmet with full visor after like 10mins of full speed cranking some of their weaker riders will start to fall off. Eventually they'll have to stop and recover then I tell them thanks for the company and continue on my way. The 5 or so friends I normally go do group rides with has been nicknamed "the Brentwood Bruisers" by the other clubs we tend to join on occasion.

[sneakyraffki]

Originally Posted by dfox

i'm always in race shape. 5'8", 135 lbs. Aside from having a high metabolism, even in my late 20's, I keep up the exercise. All body weight exercise, lots of stretching and yoga, running, and rock climbing. And all of my hobbies are physical, outdoor hobbies like hiking, snowboarding(splitboarding, where I hike the mountain before I ride down), surfing, etc.

I also eat a whole foods diet that's about 90% vegetarian and rich in protein. And by vegetarian, I don't mean grilled cheese sandwiches, I mean, last nights meal was roasted asparagus, sauteed mushrooms and onions, quinoa, feta cheese, various spices, all served over a bed of spinach. Today's lunch? chicken salad with walnuts, roasted tomatoes, cucumber, peppers, a greek yogurt based sauce, served on a pita. It's expensive, but I've never had a better BMI, cholesterol level, or over all energy and stamina.

not saying you don't already, but try ditching some of your "meat" protein for other forms of proteins, like legumes and nuts. most people think protein and assume meat.

So..your saying..meats causes cholesterol problems? and lower your energy?

[csmith12]

Originally Posted by sneakyraffki

what do you mean getting into race shape? cause most of the pros are underweight so that they're lighter on their bike, less weight= greater power to weight ratio. And if you're getting tired of eating the same things over and over its alright to change things up. there has been studies over and over again that calories in and out really do work. Just make sure whatever you eat fit your Macros.

I know in the end I will not be the similar to the pro's. That is not my goal anyway. I simply want to trade body fat weight for muscle weight and improve my endurance.

In the 250 race classes in my area there is a 240lb guy that kicks everyone's arse, so I am really not all that worried about power to weight ratio's and stuff. Sure, if I was getting paid to race, I would be taking a different path to a different goal. I just want to be in better shape to race, not "be" the race shape.

Besides, there is more going on in my life than racing. I do TKD, and other outdoor things with family and.... looking better in the pj's isn't so bad either (say's da ladies).

[dfox]

Originally Posted by sneakyraffki

So..your saying..meats causes cholesterol problems? and lower your energy?

indirectly I guess. Eating more veggies provides your body with the vitamins and minerals that our bodies are designed to intake every day. It promotes a higher metabolism and thus, increases the calories burned in a day. Less bad cholesterol intake and more good cholesterol intake means a better ratio, and a healthier you.

Body weight and endurance type exercises are also a great way to promote a leaner body build. Yoga is a great method. Try rock climbing if you have a chance too, it's a full body workout, arms, legs, and core.

[Peanut_EOD]

Insanity Workout and running.

[sneakyraffki]

Originally Posted by csmith12

I know in the end I will not be the similar to the pro's. That is not my goal anyway. I simply want to trade body fat weight for muscle weight and improve my endurance.

In the 250 race classes in my area there is a 240lb guy that kicks everyone's arse, so I am really not all that worried about power to weight ratio's and stuff. Sure, if I was getting paid to race, I would be taking a different path to a different goal. I just want to be in better shape to race, not "be" the race shape.

Besides, there is more going on in my life than racing. I do TKD, and other outdoor things with family and.... looking better in the pj's isn't so bad either (say's da ladies).

if your looking to look better as a male you should lift weight..Heavy weights and hypertrophy. look into pull-pull days or stronglifts . add cardio to the mix and you'll be good. and don't listen to people when they say Burgers and foods have empty calories. look at the mcdouble
cals: 390
fat:19.0
carbs: 33.0
protein: 22.0
the only foods that are empty calories are Candy, and some simple sugars . not saying you should only eat mcdoubles but since you said your getting tired eating the same thing over and over again its okay to eat other food. just make sure it fits your calories for the day (example 2400 or 3000 a day) or what some people call macros.

your not a bodybuilder OP, you don't need to eat like one

Originally Posted by dfox

indirectly I guess. Eating more veggies provides your body with the vitamins and minerals that our bodies are designed to intake every day. It promotes a higher metabolism and thus, increases the calories burned in a day. Less bad cholesterol intake and more good cholesterol intake means a better ratio, and a healthier you.

Body weight and endurance type exercises are also a great way to promote a leaner body build. Yoga is a great method. Try rock climbing if you have a chance too, it's a full body workout, arms, legs, and core.

meats do not give you bad cholesterol, while it does give you cholesterol it highers the good cholesterol, which increases testosterone when it is broken down by the liver. While I don't disagree with you on veggies are not a bad thing I juice daily (use my juicer kale,carrots,apples,etc), and on a healthy life style the do place a good role on vitamins. but OP should do more than just cardio, and calisthenics. I noticed when I visited cali that there were alot of runners, and most of the men were skinny-fat never really muscular, if op wants to look better for the ladies he should lift weights and run. and by lifting weights I mean more then just arms and shoulders.

[dfox]

Originally Posted by sneakyraffki

meats do not give you bad cholesterol, while it does give you cholesterol it highers the good cholesterol, which increases testosterone when it is broken down by the liver. While I don't disagree with you on veggies are not a bad thing I juice daily (use my juicer kale,carrots,apples,etc), and on a healthy life style the do place a good role on vitamins. but OP should do more than just cardio, and calisthenics. I noticed when I visited cali that there were alot of runners, and most of the men were skinny-fat never really muscular, if op wants to look better for the ladies he should lift weights and run. and by lifting weights I mean more then just arms and shoulders.

your statement is incredibly false. meats do give you LDL (bad cholesterol), that's basically ALL that's in it from a cholesterol standpoint. That's the type of fat that's in meat; it's what makes the animal fat, it's what will make you fat, and it's what can clog your arteries. Yes, you can spend a lot more on super lean cuts of meat, but lets be honest, when you're eating significant quantities of meat to "bulk up", you buy the cheapest crap you can find, like your reference to a mcdonalds hamburger above... Fish, nuts, whole grains, etc. will give you GOOD cholesterol, not red meat/chicken, etc.

The "ripped" look that you think women like, is not a very healthy lifestyle, nor is it indicative of a fit person, it merely shows that they can lift weights. I think you'd also find that a leaner toned guy is more attractive to women than a big bulky guy who cant touch his own shoulder because his bicep is too big. The OP seems to want to trim down and tone up, not bulk up. Heavy weight lifting isn't the answer.

[CC Cowboy]

I could be wrong, but I doubt it, it is a proven theory that sex 5 times a day for a sustained period will get you in the best shape of your life, physically and mentally.

[allanoue]

Originally Posted by CC Cowboy

I could be wrong, but I doubt it, it is a proven theory that sex 5 times a day for a sustained period will get you in the best shape of your life, physically and mentally.

I think I saw that on Dr Oz

[menikmati]

I'm 5'10" and 160 lbs and can't gain weight no matter what I eat. I've recently taken off fast/junk food off of my diet and haven't lost weight but feel a lot better. I used to run 2-3 miles a day and want to get back into fitness in general. Planning to get back into it with some mild weight lifting for the next couple of months before committing to a leather suit.