How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach – Ask a Cycling Coach Podcast 463
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.6K Ratings
🗓️ 29 February 2024
⏱️ 157 minutes
🧾️ Download transcript
Summary
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// TOPICS COVERED
(0:00:00) Caloric Needs and Body Composition Management
(0:00:33) Viewer Question on how to lose weight and keep it off
(0:03:37) The Energy Availability approach explained
(0:23:32) Kyle’s take on diets
(0:32:00) The Menstrual Cycle and gender roles in dieting
(0:38:27) The challenges of nutrition studies
(0:39:16) Why gradual weight loss is best and how to do it
(0:43:38) The importance of consistency in diet
(0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists
(0:56:55) Kyle’s protein balance perspective
(1:01:45) The importance of consistency in your training
(1:03:56) TrainerRoad’s groundbreaking new feature
(1:05:05) How sleep deprivation nullifies training
(1:11:55) How to learn from disappointing results
// RESOURCES MENTIONED
- Science-Backed Nutrition Strategy for Cyclists https://youtu.be/z2HXE1-il_Q
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Transcript
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| 0:00.0 | Welcome to the podcast dedicated to making you a faster cyclist. |
| 0:02.8 | The Ask a Cycling Coach podcast presented by trainer road. |
| 0:05.1 | Today we have Dr. Kyle Fauphinbach back with us from Eastern Oregon University. |
| 0:08.9 | We're going to answer some of the... |
| 0:10.3 | Oh, yeah, yet again. Stoke to have you, Kyle, it's going to be great. |
| 0:15.0 | We are, last time I think that we had like seven questions to get to, |
| 0:19.0 | and we got through one. |
| 0:21.0 | It was really good. |
| 0:22.0 | So we're going to get to question too this week. |
| 0:27.2 | These questions are submitted at trainer road.com slash podcast. This first one comes from Nathan. |
| 0:31.8 | He says, hey everybody, I just listened to the |
| 0:34.8 | goal setting podcast and I need help. Coach Jonathan described eating 35 calories per |
| 0:39.7 | kilogram of fat-free mass, then dropping to 30 calories per kilogram of fat-free mass. But then what? |
| 0:45.2 | I made some training changes last year that resulted in me gaining weight. Not in a good way. |
| 0:50.0 | Mountain biking is my thing. At my fastest, I was probably about 140 pounds and over 4 watts per kilogram in October of 2020, |
| 1:00.0 | and probably about 13% body fat. |
| 1:02.0 | I added weightlifting and creatine and triathlon |
| 1:05.6 | and was pretty fit at about 155 to 160 pounds. |
| 1:09.4 | So that's a huge, like that's a significant weight increase |
| 1:12.3 | though with that strength training and |
| 1:14.7 | changing up how they went from 140 pounds up to 160 pounds so 20 pound increase that's |
| 1:19.7 | substantial like a kilo. Yeah, yeah, it's a lot. But after some mistakes dropped an intense ride and |
... |
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