I will try to add 30-35 mins 45% ftp reco rides three times a week. (I burn 300 caloris in those ride). Maybe those extra day2 rides can help to loose some more fat.
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I have personally found these not to be all that useful for creating a calorie deficit - if I do them later in the day I seem to be MUCH hungrier after dinner and will easily eat back that calorie deficit I made, but ymmv. Just wanted to mention my experience so you could be on the lookout for the same effect.
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Put on 1.6kg ~3.5 lb.
Canāt see it getting any better before next Monday as there is too much tempting stuff still around. I estimate I be back where I was by about the 10th of January, I normally are.
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I have been doing 35 mins 45% ftp for 3 days (which i burn 300 cals) and at the same time i am following sweetspot base 2 high volume. Also trying to make calori deficit.
So for 3 days it feels like i am loosing some weight but the sweetspot intervals feel much more difficult. Yesterday i did 5x15ā 90% and today i did 4x15ā 90%. I could finish these workouts but it was tough than it was.
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Thanks,
I am 79 kg with 1.88 cm height. My weight is normal but in my country the races are hilly (the front groups will fly on the hills, so thats why i want to be 74-75kgs).
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Well, knew I was going to be in the red after the Kerstperiode. Too much eating/drinking even though I stuck to my training plan. Happy New Year everyone.
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I am not able to ride, so I cant get rack up huge calorie deficits. Way harder to control weight with diet. Its way easier to knock out 5 2000 cal workouts in one week, vs calorie restriction and weights.
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Iām back after a hiatus, maybe this go around I can actually make progress. Iām going to count calories for two weeks and see what happens.
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Anyone have a tips on how to eat on the rest week?
I tends to eat a lot, i mean a lot, on the rest week (averaging about +800 from my daily calorie budget) comparing to the normal week. Tried to eat a lot of veggies buy it seems didānt work.
A big is the deficit youāre trying to achieve?
I try not to ādietā too much on recovery week, as fueling my body will make me faster, which is the point in the long term.
Other than that, Iād say, usual tricks: lots of veg, eating little and often, drinking plenty of water.
All those should help you feel more satiated.
Smaller plates do help, too. And obv, any āemptyā calories you can cut those weeks should go first (yeah, Iām looking at you, boozeā¦ 
)
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As for myself:
I had given me a 1.5kg flab-budget, so that I could enjoy the festivities and not make everyone around me feel guilty.
I stuck to my training plan 100%, hit some pretty big numbers hours-wise, and I end up actually at -0.3 compared to the 21st of Jan.
So absolutely over the moon. I let things go on festive days, but tried to strike a balance on the other days, and it worked.
I was debating dry January, which is always a challenge for me, since itās my birthday month (EOM though) but we had skiing holidays planned.
Thankfully (!) Covid means Austria doesnāt want us, so no booze for 4 weeks.
Iām convinced this is the key to me reaching sub 80kg.
Considering where I was early 2020, this is ace!
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I donāt really intended to lose any weight. I track my calories so i can eat on my maintenance calorie. i always trie to paid off the energy that lose after workout. and on my working week, my weight kinda stable.
but still, i canāt help to craving for more on the rest week. At the end of last rest week i gain 2 Kg 
i just hope i can maintain my weight after this rest week.
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Personally I dont buy into any of that marketing c#@!. If you want to perform at a half decent level, let alone high level, you have to take care of all the elemental gains you can. One does not exclude the others.
I am very chilled 
out thanks. Yes I understood your point(s), just pointing out it was TR marketing that was referenced.
Ps how do you know they arent at a decent levelā¦ could be a pound or two of weigh lose or working on aero posistion is much more likey then +10w (and +10 watts on what? The whole PD Curve? FTP? MAP?)
Stayed the same Monday 28th Dec - 4th Jan which I would consider a great result.
From the 22nd to 4th gain was 3.6 lbs and enjoyed Christmas without worrying about weigh, normal allow 4 lb gain for a weeks holiday so pretty pleased. Had a,deficit of ~600 kcal last 6 day so well and truly back on the wagon. 
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Sorry you feel that way. Honestly I am not having a pop at you or your comment. It is a very valid comment.
I really just adding it depends where you / they are in the journey and offering another perspective. I am in no way say I am correct and everyone else is wrong, I can be an arse sometimes (well a bit direct anyway) but Iām not that arrogant to think I know anything really. I love learning from this forum.
188.8.
I am now back with structured training since November, completed SSB with roughly around 350 to 450tss per week. Before that I did almost exclusively Zone2 training at lower level for almost the whole year 2020 due to health reasons, so mostly burnt fat.
I am on a low carb diet, eat preferably complex carbs in dark bread, nuts, almost no rice, seldomly pasta or potatoesā¦ I dont drink any softdrinks or alcohol, dont eat much sweets, but rather vegetables and fruits, joghurts etc.
Weirdly enough despite the fact that I burnt almost 2500-3500kcal extra per week I am still not getting below 90kg at 188cm height.
This is a reasonable weight and I guess nobody would see any problem with my weight, but I am just wondering: burning so much energy, having not a lot of intake for my stature and age (sometimes I eat less than my daughters), and still no reduction of the absolute number.
Maybe:
- i reduced fat and built up muscles, which are heavier
- listening to Podcast during all these hours made my brain grow, so also heavier
- ā¦?
From today onwards I will do Traditional Base with about 10h weekly at Endurance/Zone2 for 4 weeks. Maybe this will bring a change.
Any guesses?
I always have the same question when people tell me they arenāt losing weight. Are you tracking all of your calories daily by weighing/measuring foods, ingredients, etc. with a scale and then also using an app like My Fitness Pal?
Because, if you arenāt well then chances are, regardless of how many calories you are burning in exercise, you are eating just as many calories back as you burn, so you arenāt losing weight.
Now, if you are tracking your exact calories and you are running a deficit, how large is it? A common recommendation is 300-500 calories daily. As it takes a deficit of about 3500 calories a week to lose a pound (0.45kg).
Losing weight has very little to do with what happens on the bike, regardless of whether you are burning calories doing Z2 or HIIT workout. It does however have a lot to do what happens in the kitchen and controlling your caloric intake.
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Thanks, yes, I am a Type1 diabetic, have to measure my foods quite exactly to be able to inject the exact amount of insulin and usually know it right away when I eat too many carbs.
I can also track my food by looking at how much insulin I have to inject per day. The more I have to inject, the more I ate. So looking at my last months of intake I have eaten way less and way less carbs than before.
btw: I have definately lost āUnhealthyā weight, barely any fat left on the belly. But in absolute numbers the weight did not go down, so I guess it is rather newly built up muscles ā¦ or brain
Actually I think there is some connection to what happens on the bike:
- doing a high effort session I have to fuel up before, have sometimes to eat during ride and usually end up hungry and eating afterwards.
- doing a 2h Zone2 ride I dont fuel up, I dont eat during ride, and do not feel overly hungry afterwards.