Basically i am trying really hard to loose a lot of weight, so am eating very little during the day (don't laugh, but i have Slim Fast shakes for breakfast and lunch) then going for a 15-20 mile ride during the week after work. Until this week i have been able to do 18-20 miles no problem, but this week i have felt completely knackered after 5. I am assuming this is down to reduced blood sugar, as i have gone from a very high sugar content diet. so what would you guy's reccomend i should eat before riding that is high in energy but low in calories? Should i also eat stuff that is high in carbs like chicken, pasta etc.  I also occasionally make my own fruit smoothies, containing strawberries, banana and natural yogurt, but not on a daily basis so don't really know if it makes any difference. If i have a smoothie every day would that contain enough energy?  Or shall i just go mad with the Red Bull ?

Also can you loose weight too quickly? I have gone from just under 16 stone about 8 months ago and am now just under 13 stone, and want to get down to about 10 1/2. I will go and see a doctor eventually but i never have the time lately, so thought i would get your thoughts first.

Cheers,

Andy.

Carbohydrates, things such as pasta, bread etc
Pasta is probarbly the best because you can mix it with alot of sauces etc
Take in alot of fluid before you go out aswell to prevent de-hydration
take small snacks ( cakes, choccy bars ) to use if you get low on energy, you will find that they will boost you
Carbs are the best because they are stored and slowed at a steady pase to help keep you going
hope this helps.

get you to hyped up. I prefer to stick to the water, nice and pure.

true, good for races though.

Don't think i have been drinking enough before or during the ride. I take a 1ltr camelback with me but i never finnish it off, and imagine i sweat a lot more than 1ltr.  When i have the energy to do 20 miles it only takes me just over an hour, so no point taking food with me. Think i will start making pasta meals to eat at work though. The shakes are a good idea if you are lazy but i think i am starting to realize they don't contain enough energy if you are really seariouse about getting into shape.

I agree that energy drinks are not such a good idea. I have been drinking loads of them this week, and although they make you feel more alert initially, it soon wears off and makes you feel even more buggered. There is also the danger that you will start to rely on them as well, in the same way people get hooked on coffey.

Andy.

fat doesn't turn into muscle.

and bannanas too! Just eat clean foods rather than shakes where possible, do you count calories currently?

currently, not correctly! You may find it easier if you do, it takes a 3500 calorie deficit to lose a pound, and the inverse to gain a pound. So if you work out what your base metabolism is and wear a heart rate monitor etc on your ride you may find it easier with the numbers laid out for you?

Dont try and loose more than 2lbs a week. Its more sustainable that way and wont affect your bike training . go for a calories deficit of 500 calories a day. Drink 2ltrs of water, minimum, every day and another litre for every hour of exercise. Avoid fatty foods and stay off the booze

before a long ride( more than 3hrs) I usually eat a bowl of porridge with a banana in it . Porridge is great, it sustains you for a long while.I usually feast on sport beans or an energy gel . for rides less than 3 hrs I dont tend to take any energy gels but I might have some electrolyte in my water so that i replace salts and minerals ( I suffer from cramp without it)

I have just decided to do the Etape de tour next year and for this I need to loose some weight as my power is not that great and as any cyclist wil tell you power/weight ratio is what its all about . at the moment I am a bit too heavy and my upper torso is where it needs to come off. My arms are typical mountain bikers and a little too large compared to roadies, same for my chest. The long rides and being careful with the diet should see that steadily come off but Im not a martyr to the cause so I will eat what i fancy at least once a week. the etape should be the hardest ride I will ever do. My last really hard ride was about 10 years ago (13 hours 6000metres of climbing from saint gervais to la clusaz) However Im 33 now and years of Dhing means my physique has changed . I think I am having a mid life chrisis which is why I have given myself such a goal ... Lifes all about challenges be it sending that new gap youve built or putting your body to the ulitmate test. good luck with the weight loss, its not easy but Im certainly happier with myself when i am fit and light weight, I also seem to DH better !!!