Archive for January, 2012

Lots of my friends ask me ‘why are there so many fat cyclists that do so many miles?’. Well I tell them they all dont eat like me! lol! If they did, they would have single digit body fat like I have all year long for the last decade.

Not to make fun of anyone, this blog’s goal is to educate people in better fueling choices that aid a lean, fit and healthy body for life. EASILY!

If your not familiar with the Cocaine Bars then http://www.cyclingtipsblog.com/2010/03/cocaine-bars-energy-bar-recipe/

Thats a lot of fat in these bad boys. Ok for occasional intake (if you dropped the cholesterol rich butter) but if the goal was to drop fat then eating this recipe once a week would lead to an extra approx 26kg of fat intake a year one would have to burn off!!!! In a sport where a company will release a new frame model cos its 30g lighter than last years model…

To meet the recommended 1g of carbs per kg of bodyweight per hour, a 100kg cyclist needing 100g of carbs per hour would be taking in approx 45g of fat per hour via the ‘Cocaine bars’.

Almost 50% of calories coming from fat means they wont be good as a glycogen booster or promote peak blood blow to the legs like a lower fat higher carb snack would. High fat foods eaten whilst cycling promote blood flow to the stomach (fatty foods are the hardest to digest) and that means you have less blood to transport oxygen to the working muscles or in hot conditions, less blood to the skin for cooling.

Then we have the same amount of hourly carbs coming from dates and we dont even hit 1g of fat for a 4hr ride.

We also take in 50% LESS calories. Why eat more calories AND more fat to get the same amount of carbs as you can get from clean burning dates? Thats like pouring cement down the seat tube of your S-Works SL4 Tarmac! lol! STUPID!!

People forget that we need to take in carbs to continue burning fat cleanly. When we run out of carbs then we have to turn body fat into carbs (ketosis) and its very bad for health, mood and performance. Not to mention the binges that ensue due to extreme hunger! Unfortunately people dont binge on fruit and low fat rice dishes. Its usually fatty carbage like ice cream, chips, chocolate, meat pies etc.

So now we have dates. Enough carbs to keep the legs turning and body fat burning effeciently. So low in fat we wont store any. Nutrient dense unlike the refined sugar gels littering the road side. Require no food prep either saving time for recovery and family life etc.

Each large date is around 18g of carbs. Aim for 1g of carbs per kg of bodyweight per hour. So for a 100kg rider thats around 5 dates per hour or 130g of em. Eating 100g of carbs from cocaine bars gives you an extra approx 45 g of fat per hour that your gonna be wearing. 100g of carbs from dates only gives you 0g…

Now we quickly see why people get fat on ‘healthy’ diet plans. I applaude people for making the effort to make their own food. I just want to see em get the results they deserve. 🙂

So 100kg people go out for an epic 10hr ride with their mates and come back with an extra 450g of fat on em from eating cocaine bars. 10hr ride on dates means you have 2g of extra fat when you get home. So someone on holiday doing a crash weight loss cycle of riding 10hours a day is coming home after 7 days with an approx extra 3kg of fat to deal with.

Hence why you still see overweight cyclists that bang out the miles every week, every month and bang their head against the wall why they aint dropping the weight they would like. Most of em turn around and blame whole food carbs like fruit, rice, potatoes vs all the fat they add to these foods ignorantly.

Fat you eat is the fat you wear…effortlessly.

Just so you know Im not another out of shape nutrition guru..a shot from this month.

Sure you eat enough carbs daily to stay consistent in training and recover properly. You drink enough water so your peeing clear at least 10 times a day. You get to bed early. You run in proper cushioned running shoes to minimise impact. You have learnt how to become a midfoot striker vs an in efficient heel or forefoot striker….

But what about 2 more VITAL tips?

Look at all the meat eaters passing the lone deficient vegan.

Olive oil healthy?

Posted: January 24, 2012 in Uncategorized

I touch a bit on the subject here. For more info look up Dr Esselstyn and his site www.heartattackproof.com

Dates and water. 34km of brutal terrain. First place overall.

Here is a vid of my basic fitness tips.

There isnt a cyclist on the planet I couldnt go out training in the mountains with.