Get Lean and Fast

As the new year approached and the tentative cycling racing schedule was released, I began to think of the next phase in my weight lifting and cycling periodization plan. I came to the conclusion that my strength focused phase was one month too long. Although I would have liked to have continued for an additional month as I am beginning to see noticeable improvements, one early season race I want to perform well and be competitive requires me to lose weight and add some power. I have already begun the journey of shedding pounds through diet and after last weeks recovery period, I'll begin a high intensity interval training (HIIT) program with weights and start more structured and focused cycling workouts.

Leaning Phase - Weight Lifting and High Intensity Interval Training (HIIT)

The goal of the Leaning Phase is to decrease the amount of fat weight, increase muscular power while maintaining muscular strength. This will be done by performing exhaustive workouts where the metabolic cost of each exercises and the workout as a whole is increased. To increase the metabolic cost of each exercise, I'll only perform exercises that recruit the most muscles. Full body exercises such as squats and deadlifts for the lower body, upper body pulls will include chin-ups and bent-over rows, and upper body pushes will include dips, bench press and squat press. To increase the metabolic cost of the workout as a whole, rest between exercises will be reduced considerably. Additionally, two forms of HIIT will be performed before and after the weight lifting exercises. The first form of HIIT will target both the upper and lower body parts through a series of 6 circuits, each circuit lasting 45 seconds with a 30 second rest between each series. Each circuit will be a maximum effort and the short recovery ensures the metabolic cost remains high. The second form of HIIT will be sprint intervals (30 seconds on, 30 seconds off) on a treadmill. I won't be including any HIIT cycling intervals as the equipment at the gym is not optimum for this and my cycling intervals will progressively get harder as I'll explain below.

To retain as much muscular strength during this Leaning Phase, each cycle will be proceeded by a one week Loading Phase. In the previous Hypertrophy and Strength Development phases I completed, each cycle ended with a week of unloading. During this time, low to medium weights were used to allow the muscles time to rest and adapt from the previous weeks efforts. During the Loading Phase, super heavy weights will be lifted to maintain and likely gain muscular strength. The volume during the Loading Phase will be reduced and any strength gains will only assist when I return to the Leaning Phase as I'll be able to lift heavier weights. The Loading Phase will coincide with the recovery period in my cycling Preparation Phase described below.

Preparation Phase - Cycling and Intervals at Lactate Threshold

The goal of this phase is to build upon the aerobic base acquired in the proceeding Foundation Phase by gradually introducing workouts to challenge my lacate threshold. There are many ways to determine ones lactate threshold heart rate; for my purpose, I estimate using field tests due to its convenience as it can be completed anywhere at no cost. One of the more notable field test methods from Joe Friel who suggests using a 30 minute time trial effort and record the average heart rate over the last 20 minutes or the average heart rate in a 1 hour race. I however prefer to use Chris Charmichael's method of two 8 minute time trial efforts and recording the highest average heart rate from the two efforts as described in his books The Time Crunched Cyclist and Ultimate Ride. The reason I prefer the later is that the second effort is generally better, more realistic than the first, can be easily completed on a single flat stretch of road and due to its relative shortness, allows you to give a 100% on both efforts. Too many variables get in the way in the first effort such as nerves and excitement resulting in starting off too fast or too slow. The length of the former field test method allows your mind to drift resulting in either a lack of concentration or the instilment of doubt. Additionally, I believe you will hold back in fear of not having the stamina to complete the test. With experience, this becomes less of an issue.

With my lactate threshold heart rate determined, I am able to set my heart rate training intensity zones and construct my training plan to prepare for key races in the year. My training plan up until the end of spring will consist of four one month mesocycles. Similar to other periodization strategies I have followed to date, each mesocycle will contain four one week microcycles, one of which will be reserved for recovery and adaptation. I find the three weeks on, one week off strategy works for me from a recovery perspective. Mesocycles one and three will include workouts below lactate threshold to lactate threshold where as mesocycles two and four will include workouts at lactate threshold to VO2max.

My challenge is the amount of time I am willing to set aside for cycling training. As I've mentioned in my blog before, all my training is done in the early hours usually before anyone is awake. Until the days the sun rises at 6am, most of my rides will therefore be indoors. Because of this, I found following a structured approach described by Chris Charmichael in his book The Time Crunched Cyclist works for my schedule, therefore I will continue to use and adapt his principals to my training. As there are specific attributes in each race I am targeting, I will be making adjustments in each mesocycle to prepare myself in the best way that I can. In the end, I hope it works out.  In the come months, I'll provide some riveting tales on my progress!

Dietary Concerns and Carbohydrate Refeeding

I am entering my third week on a Paleo / Primal eating plan in an attempt to lean out and lose unwanted fat weight and for the most part, it is easier than I expected. How could it not be when you have eggs and bacon to look forward to for breakfast! I am hovering about 300 kcal below maintenance on average and found the most challenging aspect is learning to eat less. Previously I was eating huge amounts of lean protein, moderate carbohydrates and low fat. Now with high fat, moderate protein and low carbohydrates, gauging fat intake to stay below maintenance levels is critical as it is easy to go over daily caloric requirements if you do not reduce the volume of food consumed. An online food log source such as Calorie Counter is an invaluable tool to track daily caloric intake. Some of those that advocate a Paleo, Primal or a general low carbohydrate eating lifestyle claim that calorie counting is not a requirement as it is not fat that make us fat; it is that “evil” carbohydrate. I am not yet convinced although I see the validity in the statement but in perspective of what is eaten, when and how much. To err on the side of caution, I still weigh and log my food to track daily macro nutrient and caloric intake but analyze over the course of a week due to the daily fluctuations in both caloric input and output. I would encourage tracking calories as a requirement more so on a high fat diet.

During these last two weeks I have been concerned about the loss of both lean muscle mass and strength, decreasing levels of energy and stamina and of course fat gain. My protein intake is approximately 1g per pound of body weight which I understand is necessary to preserve lean muscle mass. My workouts in the gym on Monday and Wednesday were great, no loss of strength on both days and actually lifted heavier. Friday however was another story but it is too early to determine if strength has been affected as my sleep was short and restless. Although my scale tells me my fat % is increasing (by a whopping 4%!), the mirror is telling me otherwise as I can see a difference both in my mid section and legs. Veins are starting to reappear on the surface of my quadriceps which tells me my legs are leaning out. Going forward I'll rely more on the mirror and skin fold pinch tests and less on that “lying” scale!

As for my energy and stamina concerns during cycling workouts, anything you read these days emphasizes the necessity of a full glycogen tank for training. But is that need too broad? After all, these authors are writing for the masses. Can I get away with less in the tank for shorter intense workouts? Logic would suggest glycogen would come in handy when energy demands are needed at an accelerated rate during high intensity workouts. What about longer less intense workouts? Again, logic would suggest that your body could obtain its energy from local fat stores as the energy demands are lower giving you body time to convert fat to glucose. My cycling workouts presently range from an hour to two and a half hours in length. The intensity is currently low to moderate. In the coming weeks my mid week sessions will become more intense while my weekend sessions will remain long in duration and low to moderate in intensity. I have yet to experience any ill effects while cycling however to err on the side of caution, I have decided to include a 48 hour carbohydrate refeed cycle in my week.

The carbohydrate refeed will replenish depleted glycogen stores and provide me with an adequate amount of energy to complete the workouts without concern. Initially I will start the reefed cycle on the Friday morning and end it Saturday night to coincide with my longer, less intense weekend workouts (and meal time with the family) but will continue to evaluate myself during and after the shorter more intense workouts during the week. Should I find the higher intensity workouts are affected, I will adjust the reefed cycle. The reefed will be high in carbohydrates (=> 60%) and low in fat (<= 10%) and I’ll only consume lean proteins such as unprocessed tilapia fillets. I'll continue to maintain a caloric deficit to further encourage fat loss.  Having completed my first reefed cycle this past weekend, simply eating natural carbohydrate sources such as potato, sweet potato, vegetables and oats (yes for the reefed I will also break away from the no grains approach of Paleo / Primal), will enable me to consume the required amount of carbohydrates and fat without much effort… excluding the effort of consuming a larger volume of food than I would on a high fat diet.

In the two weeks while being on a Paleo / Primal eating plan and the initial week of intermittent fasting, I have lost the 8lbs of weight gained since September plus an additional 2lbs putting me down to 158lbs; my lowest I achieved last year. I suspect some of this weight loss is due to glycogen depletion and the accompanying hydration loss. The carbohydrate reefed on the weekend added 2lbs so I’ll use that as a measure going forward. Cross my fingers and hope this is all attributed to fat loss and not lean muscle mass!

Paleo / Primal Eating - Let the Shredding Begin

With the Christmas season behind me, I was fortunate enough not to pack on any extra pounds. I did okay resisting most temptations but did treat myself to a few occasional desserts. As I look ahead, my cycling racing season is a mere three months away and I am now looking at losing fat stores I have not been able to shed to date. Since September, I have been in the gym working on muscle development and most recently strength and have put on approximately 8lbs of weight in that time with both my body fat percentage and water retention rising slightly. I hope to shed the fat while maintaining the muscle mass and retain the strength gains. To do this, I have decided to follow a Paleo / Primal way of eating. The process is new to me, both the diet and the challenges I will face, therefore as the weeks go by, I'll have to evaluate myself, my energy and strength and make adjustments where necessary.

A Paleo Diet is based on the understanding that the best human diet is one in which we are best genetically adapted. It includes foods believed to be eaten by our primal ancestors that promote good health such as fresh fruit, vegetables, lean meats and seafood that are all high in beneficial nutrients such as soluble fiber, antioxidant vitamins, phytochemicals (having the potential to affect diseases), omega-3, monounsaturated fats, are low on the glycemic index scale, low in saturated fats and refined carbohydrates. A Paleo diet further encourages the replacement of dairy and grain products with fresh fruits and vegetables.

For the most part, I will follow a Paleo Diet (more specifically a diet based on the Primal Blueprint) and eliminate all grain products however I will not limit the amount of dietary saturated fats and will not eliminate dairy as I know I have tolerance for it. To me, the approach is very similar to Atkins which I did years ago however the carbohydrate intake will not be highly restricted at first. On Atkins during the Induction Phase, carbohydrates in the form of vegetable are limited to 20g. I will limit myself to 75g to 100g of carbohydrates or approximately 15% of my net daily calories in the form of vegetable, fruit, nuts, natural plain yogurt and sweet potato. I will continue to consume a moderate amount of protein, approximately 1g per pound of body weight from fish, chicken, turkey, pork or beef. The remaining calories will be consumed from fat sources such as olive oil, butter, avocado and coconut.

My expectations are that I will begin loosing fat stores as my body will more readily rely on its fat stores for energy as stored glycogen will be depleted. However I do expect muscle to be cannibalized which I hope the moderate protein intake and continued weight lifting will alleviate. I expect my energy levels will be lower so high volume cycling sessions will be affected and not highly recommended, therefore my cycling sessions will be limited in volume but intensity will increase. This will coincide nicely with the ending of my weight lifting strength phase and the beginning of my High Intensity Interval Training (HIIT) both in the gym and on the bike.

To prepare myself for this change in diet, I have already completed one week of Intermittent Fasting (IF) where I ate only between 12pm and 8pm daily. The remaining time I was in a fasted state and water was the only intake. I'll write more about IF in a later post. I began this primal eating this past Sunday and to date I already feel lighter, look a little leaner and weight has decreased by a few pounds since IF'ing. In the gym this past week I lifted heavier on all exercises but noticed a decrease in energy while training on the bike. Fatigue could have been a contributing factor so I'll continue to gauge.

I’ll report on my progress in the weeks to come.  I welcome any comments or suggestions from those having success loosing fat while retaining muscle and strength.  In the meantime, if you are interested to learn more, check out the links above or this book.

Lean Phase

With the new year upon us and the cycling racing season to begin in three months time, I am beginning to readjust my diet to shed unwanted fat stores that I have yet to shake off. My body fat percentage has remained relatively constant for the last nine months while my weight increased by approximately six pounds. The additional weight I trust/hope is muscle mass and likely some water retention due to the work in the gym. For the last four months, my diet was approximately 45% protein, 30% carbohydrate and 25% fat to promote muscle hypertophy. To accelerate fat loss, I will switch my ratios up considerably where 17% will come from carbohydrate, 27% from protein and 56% from fat. As the volume of my cycling workouts will remain low and the intensity will increase over time, I do not anticipate any issues. As this is uncharted territory for me, I will have to remain viligant to the way I feel both on and off the bike and make adjustments to my diet as necessary.

For this phase I will follow a Paleo diet, moderate amounts of meat & fish proteins, an abundance of vegtables and fruits, healthy fats such as Olive Oil, Avacado, nuts and seeds but will refrain from any grains.

Weekly Video - January 8, 2012

4ème Manche de CDM cyclo-cross - Namur Belgium

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A Better Shepherd’s Pie

Ingredients

• 1 head cauliflower
• 4 tablespoons butter
• 1 - 3 tablespoons cream (optional)
• salt & pepper taste
• 3 tablespoons olive oil
• 1 medium onion, chopped
• 1 cup frozen organic peas & carrots, thawed
• 3/4 cup frozen organic green beans, thawed
• 1 pound ground grass-fed beef or bison
• 1 tablespoon coconut flour or almond flour
• 3/4 cup beef stock or broth
• 1 tablespoon chopped fresh thyme or 1 teaspoon dried
• 1 tablespoon chopped fresh rosemary or 1 teaspoon dried

Directions

Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste. Optional: Add cream 1 tablespoon at a time until smooth but still fairly thick. Set aside.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30–35 minutes.

2 Year Progress

To the right is my two year progress comparison photo.  I looked like I was stung by a bee back in '09... my all time heaviest!  I am wearing the same belt which is a good indication of the number of inches lost. I count about 5 inches but that belt looks a little snug!

Read related posts on how I achieved this...