SW Video Losing weight for next season
- Thread starter christopher
- Start date
I drop a ton of weight during riding season, to the point that I usually need to bring a few pairs of pants 1-2 waist sizes down when I've been on the winter hiatuses the last few years. Typically do 1 hour cardio gym sessions Tuesday-Thursday, ride most Saturdays & Sundays, and rest days of Mondays and Fridays. My Apple Watch typically says anywhere between 1400 and 2200 active calories from a riding day (not sure how accurate that actually is from all the handlebar movement). I probably eat smaller portions and cook more meals over the winter than when back home over the summer, which obviously helps. Eating out is just too convenient the rest of the year.
On riding days we typically do similar to what Spud mentioned--full breakfast in the morning, protein bars while out riding, and dinner after depends on time and location. Sometimes leftovers or cook a quick meal, other times we'll grab some fast food on the way home, and if we're lucky and able, we'll hit up a buffet on the way home. I usually put 24-48 ounces of water down between the end of the day riding and before dinner, so that also helps to eat less. Wake up the next morning starving of course, and that's when the full breakfast comes in.
Get the most accurate measurements using your Apple Watch
Your Apple Watch uses the personal information that you provide to help calculate metrics for your daily activity. You can further improve its accuracy using these tips.Keep your personal information up to date
Your Apple Watch uses your personal information — such as your height, weight, gender, and age — to calculate how many calories you burn and more.To update your personal information, open the Watch app on your iPhone. Tap the My Watch tab, then tap Health > Health Details. Tap Edit, then tap the item that you want to change.
Make sure that you earn Move and Exercise credit
Every full minute of movement that equals or exceeds the intensity of a brisk walk counts toward your daily Exercise and Move goals. With Apple Watch Series 3 or later, your cardio fitness levels are used to determine what is brisk for you. For wheelchair users, this is measured in brisk pushes. Any activity below this level counts only toward your daily Move goal.To make sure that you earn Exercise credit during walks, allow the arm with your Apple Watch to swing naturally. For example, while walking your pet, let the arm with your watch swing freely while the other holds the leash.
If you need both hands while walking, for example to push a stroller, you can still earn Exercise credit with the Workout app. Open the app on your Apple Watch and tap Outdoor Walk. The Activity app relies on arm motion and an accelerometer to track movement, but the Workout app can use the accelerometer, the heart rate sensor, and GPS.
Make sure that Wrist Detection is on
If Wrist Detection is off, you won't get Stand notifications, and your Apple Watch can't track your Stand progress. Background heart rate readings (like resting and walking rates) won't be taken if Wrist Detection is off.To check the setting, open the Watch app on your iPhone. Tap the My Watch tab, then tap Passcode. Make sure that Wrist Detection is on.
Resting and walking heart rates are available only on Apple Watch Series 1 or later.
Check the fit
Wearing Apple Watch with the right fit — not too tight, not too loose, and with room for your skin to breathe — keeps you comfortable and lets the sensors do their job.You might want to tighten your Apple Watch band for workouts, then loosen it when you’re done. In addition, the sensors will work only if you wear your Apple Watch on the top of your wrist.
Learn more about wearing your Apple Watch
Get the most accurate heart rate measurement
To get the most accurate heart rate measurement when you use Workout, make sure your Apple Watch fits snugly on top of your wrist. The heart rate sensor should stay close to your skin. Learn about the accuracy and limitations of the heart rate sensor.If you have an Apple Watch Series 3 or later, track your cardio fitness levels to measure how hard your heart is working during an outdoor walk, run, or hike in the Workout app.
If you turn off Heart Rate in Privacy settings, you also won't get a heart rate measurement. To see if Heart Rate is off or on, open the Watch app on your iPhone, then tap Privacy.
Choose the best workout
When you use the Workout app, choose the option that best matches what you’re doing. For example, if you're running on a treadmill, choose Indoor Run. If you're doing a workout that isn't listed, tap Add Workout and choose the workout that best matches the activity you're doing.Learn about each workout.
Available workout types
NONE OF THESE MATCH UP WITH SLEDDING, so "OTHER" is our only real option for the days riding.- Archery
- Badminton
- Barre
- Baseball
- Basketball
- Bowling
- Boxing
- Climbing
- Cooldown
- Core Training
- Cricket
- Cross Training
- Curling
- Cycling (Indoor/Outdoor)
- Dance
- Disc Sports
- Elliptical
- Equestrian Sports
- Fencing
- Fishing
- Fitness Gaming
- Flexibility
- Football (American/Australian)
- Functional Strength Training
- Golf
- Gymnastics
- Hand Cycling
- Handball
- High Intensity Interval Training
- Hiking
- Hockey (Indoor/Outdoor)
- Hunting
- Jump Rope
- Kickboxing
- Lacrosse
- Martial Arts
- Mind & Body
- Mixed Cardio
- Multisport
- Other*
- Paddling
- Pickleball
- Pilates
- Play
- Racquetball
- Rolling
- Rowing (Indoor/Outdoor)
- Rugby
- Running (Indoor/Outdoor)
- Sailing
- Skating (Indoor/Outdoor)
- Skiing (Cross Country/Downhill)
- Snow Sports
- Snowboarding
- Soccer (Indoor/Outdoor)
- Social Dance
- Softball
- Squash
- Stair Stepper
- Stairs
- Step Training
- Surfing
- Swimming (Pool/Open Water)
- Table Tennis
- Tai Chi
- Tennis
- Track & Field
- Traditional Strength Training
- Volleyball
- Walking (Indoor/Outdoor)
- Water Fitness
- Water Polo
- Water Sports
- Wheelchair (Outdoor Walking Pace/Outdoor Running Pace)
- Wrestling
- Yoga
Calibrate your Apple Watch
Calibrate your Apple Watch to improve the accuracy of your distance, pace, and calorie measurements. Calibrating your watch can also help it learn your fitness level and stride.Learn how to calibrate your Apple Watch
What else affects your heart rate reading
Many factors can affect the performance of the Apple Watch heart rate sensor. Skin perfusion (or how much blood flows through your skin) is one factor. Skin perfusion varies significantly from person to person and can also be impacted by the environment. If you’re exercising in the cold, for example, the skin perfusion in your wrist might be too low for the heart rate sensor to get a reading.Permanent or temporary changes to your skin, such as some tattoos, can also impact heart rate sensor performance. The ink, pattern, and saturation of some tattoos can block light from the sensor, making it difficult to get reliable readings.
Motion is another factor that can affect the heart rate sensor. Rhythmic movements, such as running or cycling, give better results compared to irregular movements, like tennis or boxing.
If you’re not able to get a consistent reading because of any of these factors, you can connect your Apple Watch wirelessly to external heart rate monitors such as Bluetooth chest straps. Learn how to pair Bluetooth accessories.
Heart rate is one of many factors that Apple Watch uses to measure your activity and exercise. Depending on your workout, it selects the most appropriate inputs for that activity. For example, when you’re running indoors, it also uses the accelerometer. Learn more about how your Apple Watch uses GPS and the heart rate sensor when you use the Workout app.
Published Date: April 24, 2024
V
volcano buster
Well-known member
Other?
On deep days "Wrestling" might come close.
On deep days "Wrestling" might come close.
Muff pot FTW! It's amazing how good a warm gas station sandwich is at lunch time.
My bottom-level Garmin watch only has about 6 activity choices. One of them is just labeled "Cardio" and that's what I use.
Having a summer "sport" helps keep the activity level up. Regular dirt bike rides and hare scramble races for me.
My bottom-level Garmin watch only has about 6 activity choices. One of them is just labeled "Cardio" and that's what I use.
Having a summer "sport" helps keep the activity level up. Regular dirt bike rides and hare scramble races for me.
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Shoot, use the avy backpack stuffed/strapped with all the gear you normally wear on a ride! I'm always amazed how light my gear bag is after I have all the stuff on.
I find staying ACTIVE all summer to be HUGELY important to next season's riding.
I did this once on a running/bike trail and man did I get the looks
because your treating it as weight loss, and once you get there you are done, it has to be lifestyle change
Ain't that the truth though!But, but, but I like my lifestyle!!!!!
Racing Wisdom,,,, Want to Go Faster ??? Take a Healthy Dump before you race !!!!!!!! Every pound less is H-P Gained !!!!!!!!
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So much this. There's this idea that weight loss is like a rock you can push up the hill and forget about, and that's way off. Targeting a certain weight and saying "I'm done" when you hit it is a doomed strategy. The goal needs to be overall health and the elimination of foods that are causing weight gain and health consequences. Sugar is probably the biggest enemy: cutting a can of soda a day could add up to ten pounds lost, for one. All empty carbs are a problem though. Cutting down on starchy staples and replacing them with quality fats and protein (grass-fed beef is a big one) will pay big dividends for anyone. One other great and very effective strategy - and there's a lot of research to back this up - is increasing the amount of time you're in a fasted state. That could just mean eating breakfast a couple hours later and avoiding snacking after dinner. I've found there are benefits in longer fasts (up to 24 hours) once or twice a week, and that's actually an easier way to limit intake than just trying to eat less on the same time schedule.
But again, a small change you can live with is far more useful than a big change you can't. The same goes for exercise: a couple hours a week that becomes a permanent part of your life is much more useful than an eight-hour-a-week of gym time new years' resolution that's gone by the wayside in a couple months because you didn't really have the time. I would say with exercise, you need to identify something you can sacrifice to build time for it, and pick something you can fit in at home, on your way home from work, etc. Anything you can do to make it more convenient will help. I run quite a bit, and that helps in itself, but also is something I get more reward from the more I keep up on my health in general. One thing that can be a surprise is how much you have to push back and say no to things, especially starting off. You can't help feeling like an alcoholic living upstairs from a bar.
Anyway, not to drag this out, but the good news is that there's a lot more awareness and good information at our fingertips than even ten years ago. Unfortunately, there is a lot of conventional wisdom - from government "health" agencies especially - that's misdirected and stems from deeply conflicted sources. I've had to do a fair bit of unlearning over the years. One good, and easy to digest, source is Jordan Peterson - more specifically, some of the people he interviews on diet and health topics. I picked one in particular that I think is jam-packed, but if you dig through his podcasts, there are at least a dozen people he's interviewed that have food for thought (so to speak). Rogan is another one who's interviewed some great sources.
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