I was about to post the same thing earlier this week!
I am training for some races and triathlons and trying to lose about 30 pounds.
Here's what I've found works for me, I think. (My cal range is 1400-1700 per day)
On a training day, I have about 500 calories for breakfast, which is double my normal breakfast. Usually a bagel and eggs. Then I'll add watery Gatorade to my water bottle and bring a Clif Shot/Gu with me. I don't add the calories for those 2 things into my tracker. They just burn off during the ride and I can't worry about them.
Then I make sure I have protein when I'm done training, milk or cheese usually. I love dairy.
My appetite is usually smaller right after the training, but increases the next day. So, I just plan for that and don't worry if I'm a couple of hundred above the next day (or the same day, depending on your body.)
The biggest mistake I made with training was eating my same 250 cal breakfast before a long/fast bike ride. I was bonking a few miles in. I had to get extra carbs and cals in to be any good on my training. And I had to fuel during the ride, too.
|