Been down at my target weight for a week or two now. Winter weight is gone.

185cm, 70.5kg



Let's avoid talking about my FTP though.

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2013 Wilier Cento1 SR || 2009 Ridley Crossbow || 2011 Yeti AS-R 5 Carbon

Thanks!
May I ask you what/how do you eat during rest days?

I loose weight during training days, but on rest days, the weight comes back. Not all, but enough that bothers me.
Am I doing something wrong? And what?
During training days, I wake up with 68,5 kg. After the rest day, 71 kg...

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EX Colnago C50
TREK Madone 5.9 SL #7

Currently on a training day I aim for about 2.5g/lb of carbs and 0.5g/lb of protein which equates to approx 2700k/cal with c/p/f ratios of 65/13/22%. However on long days where I'm on the bike for 5-7hrs I can expect to put away at least 3500k/cal.

More realistically though I am happy to fall within c/p/f ranges of between 40-80% carbs, 10-25% protein & 20-40% fats. I usually have 2 rest days a week with at least 1 complete day off the bike and basically cut my intake by about 10%. I try to eat most of my carbs in the AM at least 75% and then less as the day goes on. I also shoot for a deficit of a max of 500k/cal a day which is usually less, this ensures that I loose no more than 1/2 lb of body fat and nothing else per week.

I wouldn't get too hung up on your weight during rest days and I don't think it's a good idea to weigh in every day as you will soon notice huge variations in weight from day to day A lot of this weight will come from water stored with the glycogen and this does not reflect changes in body composition. I may weigh myself a few times a week before a workout and again straight after just to make sure I have taken enough water and that's it.

I use a Tanita body composition monitor/scales which has been a great help, yes I know they are not completely accurate (as I believe only to about 4-6% accurate) it shows my b/f to be 5.2% which is more likely to be in the region of about 8-9%, but they are consistent as long as you are consistent with your weigh ins. For instance I can now plot my weight loss and muscle mass on a graph and it shows that I although I am still loosing weight (slowly) I am loosing only a very slight amount of lean tissue i.e. muscle and especially over the last few weeks I have lost only body fat

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"I can accept failure. Everyone fails at something. But I can't accept not trying."
Michael Jordan

Thank you ACDC!

I will go the same route as you. Weigh myself once a week and cut food on rest days.
I lacked discipline on rest days.... I was craving for food...

Edit
Training days nutrition:
Breakfast, around 900 kcal - oatmel, corn and/or rice flakes, 1 banana, raisins, a litlle soy or almond milk, water
lunch, around 700 kcal: rice or pasta
on the ride: banana, corny bars (after 45 min. and every 45 min., depends how long the ride was)
after workout, around 400 kcal: 1-2 bananas, dates, raisins, honey, 2-3 cookies, yam, agave nectar
dinner, around 300 kcal: salad with 50-100 gr. of tuna or 2-3 eggs (one yolk) or mozarella

Rest days: I tried the same as training days, but cut on calories. First mistake was that I had only 500 kcal for breakfast! And the day went up with calories..........

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EX Colnago C50
TREK Madone 5.9 SL #7

Check out these books, along with some online info they have been a great help to me.

The Complete Guide to Sports Nutrition by Anita Bean

The Feed Zone Cookbook: Fast and Flavorful Food for Athletes by Biju Thomas & Allen Lim

Racing Weight: How to Get Lean for Peak Performance by Matt Fitzgerald

Food for Fitness: Eat Right to Train Right by Chris Carmichael

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"I can accept failure. Everyone fails at something. But I can't accept not trying."
Michael Jordan

Ok, Thanks!

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EX Colnago C50
TREK Madone 5.9 SL #7

5'9" at 156lbs

1.75m
56kg

Wow, you are like Jani Brajkovic

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EX Colnago C50
TREK Madone 5.9 SL #7

180cm
75kg
Shall be recording FTP later this week when my first power meter arrives.

Looking to drop 5kg as well as long as I can keep the power up.

43
174cm
53kg

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http://ocdlikeme.blogspot.com/

42
5.8 ft
136 lbs

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Pfeiffer's Rennrad Camp and Cycling Coach
Independent HED Wheels/Powertap Dealer

29
182cm
75/6 kg

Down from 100kg in total.

Registering just to post in this thread.

Weight Weenie-ism at it finest

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Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis

44
172cm
69kg
Not the body type for climbing, i know. Any less than this and my wife will divorce me

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2010 Guerciotti Whisper
2007 Bianchi 928L (update Sep '11)
1999 Bianchi MegaPro 25CrMo4