I read this article, it is just confirming what I said a few weeks back.
Energy is the unit that describes work, and is most often called a calorie. A calorie describes the amount of work potential. For example, a gel usually has around 25 grams of carbs, which yield 100 calories of work for the body's function. As cyclists, the forward motion we produce is the by-product of work done by our bodies converted from chemical energy.
Metabolism is the conglomerate of chemical processes that happen in our daily lives. When we eat, our metabolism breaks the food down and puts it to work powering and building our bodies.
As cyclists, our metabolism is responsible for fueling our rides and the recovery afterwards, and for all the mechanisms of growth that we hope for when we train. We want our metabolism to be vigorous and active in fueling and growth, efficient so that we can go the distance, while simultaneously providing high output.
It's a simple equation. Output is the work done by the energy we ingest with the help of the metabolism to get the work done. At rest, our body is busy digesting, respiring, healing, building...essentially anabolising (building) and catabolising (breaking down). The number of calories we burn at rest is often referred to as our basal metabolic rate (BMR).
Let's go back to our extreme examples from before. What is going on with the person who eats little but is still overweight? Energy is low, but so too is the metabolism, which means that even though there is little energy going in, the metabolism is converting it very slowly, and so the resulting output is low.
Sometimes this is a function of genetics, but just as often a function of lifestyle and trends. Unfortunately, output will be low according to the equation, and will likely be stored in the saddlebags as unsightly potential.
Then there is the ultra-lean individual, who seems to be able to eat endlessly and still stay lean. This equation is characterized by a large amount of energy coming in, coupled with a very active metabolism, yielding great output in the form of metabolic and physical work. At this extreme, so much energy is being used doing both metabolic and physical work, that there is little energy available for physical growth.
It may be necessary to down-regulate the metabolism of such a person to make them more efficient so they can go the distance. Hence the infamous "long rides with little-to-no food" program that jolts the metabolism to slow down and become more efficient with available fuel sources.
Don't try to become something you cannot. That said, I don't want to discourage you from being everything you want to be, or kill your spirit to succeed. Just be realistic.
The formula "energy plus metabolism equals output" means that all three react synergistically. High output is always desired, so in order to affect output, more energy either has to come in, or metabolism has to speed up, or both. Metabolism tends to be the limiter in most cases, since we can choose how much to eat. The volume of output can also be manipulated through programming.
How do we affect our metabolism to achieve our goals? The most logical means to improve metabolism is to do more work. That may mean more intensity in the same amount of time as before, or it may mean more time, and possibly more time and intensity. Adding more output to the equation immediately puts pressure on the body to make the equation balance.
Many times a rider's metabolism has been stifled genetically and environmentally for many years and is stubborn to move. The way to jolt it into action is not through starvation, which is often a knee-jerk response to the problem. Steady and consistent eating habits will be supported by good and steady energy inputs and high-energy outputs.
It makes sense that we need to increase our output and eat sensibly and consistently in order to change long-term trends. Remember, this is a gradual process, so a commitment to the equation is necessary.
Five small meals per day that yield X number of calories will prod the metabolism with healthy consistent messages, whereas one huge meal of the same number of calories per day would cause it to likely horde whatever calories were coming in rather than put it to work for you. The metabolism is usually a logical and reasonable manager.
"Dieting" and short-term crash-weight-loss programs simply break the trust causing further damage to the metabolic relationship. Dietary and exercise habits need to be correct and consistent and long-term. If you want consistently good output, then the input has to be good also.
Almost all of us can improve what we're doing at some part of this equation. Grade yourself honestly. Is your metabolism happy and trusting? Is there enough energy? Is there enough exercise? Too much? Is your metabolism chapped at having been starved and stuffed with bad food and bad habits? Is there enough energy coming in and where is it going? Where can you improve?
Energy, metabolism and output, along with the central nervous system, are the whole package. Do the math, and it will add up to better performance.
The Metabolic Equation: Do the Math and Get Faster
Some people don't eat much and are still overweight. Some eat everything they see, and couldn't gain a pound if they wanted to. Between these two extremes—where most of us dwell—is a range of intake, weight and output. In this relationship between energy, metabolism and output lie the keys to better performance.Energy is the unit that describes work, and is most often called a calorie. A calorie describes the amount of work potential. For example, a gel usually has around 25 grams of carbs, which yield 100 calories of work for the body's function. As cyclists, the forward motion we produce is the by-product of work done by our bodies converted from chemical energy.
"Dietary and exercise habits need to be correct and consistent and long-term."
Metabolism is the conglomerate of chemical processes that happen in our daily lives. When we eat, our metabolism breaks the food down and puts it to work powering and building our bodies.
As cyclists, our metabolism is responsible for fueling our rides and the recovery afterwards, and for all the mechanisms of growth that we hope for when we train. We want our metabolism to be vigorous and active in fueling and growth, efficient so that we can go the distance, while simultaneously providing high output.
The Equation of Losing Weight
Energy, along with the metabolism, equals our output. If you want to lose weight you must take in less than you're putting out. If you're eating 3,000 calories a day, but only burning off 2,500, then that surplus of 500 calories is likely going to yield potential work in the form of fat.It's a simple equation. Output is the work done by the energy we ingest with the help of the metabolism to get the work done. At rest, our body is busy digesting, respiring, healing, building...essentially anabolising (building) and catabolising (breaking down). The number of calories we burn at rest is often referred to as our basal metabolic rate (BMR).
Let's go back to our extreme examples from before. What is going on with the person who eats little but is still overweight? Energy is low, but so too is the metabolism, which means that even though there is little energy going in, the metabolism is converting it very slowly, and so the resulting output is low.
Sometimes this is a function of genetics, but just as often a function of lifestyle and trends. Unfortunately, output will be low according to the equation, and will likely be stored in the saddlebags as unsightly potential.
Then there is the ultra-lean individual, who seems to be able to eat endlessly and still stay lean. This equation is characterized by a large amount of energy coming in, coupled with a very active metabolism, yielding great output in the form of metabolic and physical work. At this extreme, so much energy is being used doing both metabolic and physical work, that there is little energy available for physical growth.
It may be necessary to down-regulate the metabolism of such a person to make them more efficient so they can go the distance. Hence the infamous "long rides with little-to-no food" program that jolts the metabolism to slow down and become more efficient with available fuel sources.
Make Your Metabolism Work For You
What are the means for manipulating this equation towards our desires? First, the fine print: Make sure the goal is realistic. I have seen many a good crit rider ruin themselves in the quest to climb better. If you're naturally a big person who may be lower on the metabolic side of the equation, but are reaping the benefits of great absolute power, it may not be realistic to try to peel yourself down to become a climber.Don't try to become something you cannot. That said, I don't want to discourage you from being everything you want to be, or kill your spirit to succeed. Just be realistic.
The formula "energy plus metabolism equals output" means that all three react synergistically. High output is always desired, so in order to affect output, more energy either has to come in, or metabolism has to speed up, or both. Metabolism tends to be the limiter in most cases, since we can choose how much to eat. The volume of output can also be manipulated through programming.
How do we affect our metabolism to achieve our goals? The most logical means to improve metabolism is to do more work. That may mean more intensity in the same amount of time as before, or it may mean more time, and possibly more time and intensity. Adding more output to the equation immediately puts pressure on the body to make the equation balance.
Many times a rider's metabolism has been stifled genetically and environmentally for many years and is stubborn to move. The way to jolt it into action is not through starvation, which is often a knee-jerk response to the problem. Steady and consistent eating habits will be supported by good and steady energy inputs and high-energy outputs.
It makes sense that we need to increase our output and eat sensibly and consistently in order to change long-term trends. Remember, this is a gradual process, so a commitment to the equation is necessary.
Five small meals per day that yield X number of calories will prod the metabolism with healthy consistent messages, whereas one huge meal of the same number of calories per day would cause it to likely horde whatever calories were coming in rather than put it to work for you. The metabolism is usually a logical and reasonable manager.
Gain Your Metabolism's Trust
If the genetics are trending towards a slow metabolic rate anyway, and then that is followed by years of bad eating and/or exercise habits, the metabolism may hold a grudge that can only be broken with long-term trust and consistency. Patience and discipline are the two primary tenets of the repair mechanism."Dieting" and short-term crash-weight-loss programs simply break the trust causing further damage to the metabolic relationship. Dietary and exercise habits need to be correct and consistent and long-term. If you want consistently good output, then the input has to be good also.
Almost all of us can improve what we're doing at some part of this equation. Grade yourself honestly. Is your metabolism happy and trusting? Is there enough energy? Is there enough exercise? Too much? Is your metabolism chapped at having been starved and stuffed with bad food and bad habits? Is there enough energy coming in and where is it going? Where can you improve?
Energy, metabolism and output, along with the central nervous system, are the whole package. Do the math, and it will add up to better performance.
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