Goldman, let's talk about some easy weight loss strategies. Let's cue that intro! The big question is this. How do we use cycling as a tool to improve our health, our happiness and our long-chevages? That is the question, and this podcast will give you the answers. My name is Anthony Walsh, and welcome to the Roadman Podcast. Welcome back to another roadman, cycle and podcast. That week just absolutely flew past. It never start one of those weeks and it's just like Monday and you have big plans for the week. And it's like Blink and another week is gone. I almost feel that sometimes with years as well, it's just like something that Eolad says, isn't it? Jesus Blink and you won't know it, but I bumped into an old law school friend of mine in the grocery store last week. And he said to me, oh, are you going to come to the 10 year anniversary this year? And I was like, what the fuck? How have I graduated law school 10 years ago? Like finally, I think I need to take my head down and grow up. At what age do you need to be a grown up? I'm recording this wearing a Chicago Bulls cap on backwards. Yeah, I don't know. Need to pull up the socks. Well, man, as always, this podcast is brought to you by the good listeners, by yourselves. It's entirely user-funded. We have no sponsors on board. We have no micro-analyzing what we're doing. We've known, sticking their beak in and saying, I don't like that topic or you can't talk about porn with Johnny Brown on Wednesday. We have complete control of this podcast and that's thanks to you guys. It's thanks to the people who've headed on over to the link in the bio, patreon.com forward slash Anthony underscore Walsh who've talked their credit card out with our pocket and said, you know what, I'm going to buy you a beer once a month. If you want to join that gang of noble roadmen, please head on over to the link and keep feeding these podcasts, keep making them come. For old men today, it's a short one. I just want to talk a little bit about dropping weight. This is response to a lot of my podcast topics here in response to just repetitive nature messages I get on Instagram. A bunch of people feeling the COVID stone as they're calling it, the lockdown has hit them pretty hard and they're kind and a little bit extra weight than normal and they're wondering you know how can they make use of this compressed feeding window I spoke about last week or the week before scroll back through the episodes and you'll find one compressed feeding window and the idea of the compressed feeding window is that we fast for a period of time like 18 hours and then we eat for six hours so that sounds pretty drastic I know but so what What it effectively means is you're having dinner in the evening at seven, eight o'clock in the evening whenever you have dinner, and then you're getting up in the morning and you're skipping breakfast and then you're having your lunch as normal about two o'clock. The idea being that now we only have between two o'clock and eight o'clock to eat. So we're compressing that feeding window and I dive in that podcast into kind of mechanisms behind that cellular topology and a few other reasons behind what it means and the actual health benefits behind this. For the sake of this podcast, it's a weight loss focus podcast. No matter how shit your diet is, if you only have a six hour window to eat, it can't be that devastatingly bad. So you're going to find your drop in weight. So I'm going to make a few recommendations to you today in this podcast, really tangible strategic stuff that you can action straight away. On days you're not riding the bike at all. That's a compressed feeding window day. That's dinner night before and not eating until lunch the next day. So you're really only the six-hour window that we spoke about. On days where you're doing a recovery ride, so you're doing less than 60 minutes in the recovery zone, you're going to do a fasted ride. So you're going to get up in the morning and you're going to go riding and you're going to eat after your ride. So if you come back at 10 o'clock, if you come back at 11 o'clock, whenever you come back, it doesn't matter. You're just going to do your ride fasted. So you'll have the dinner tonight before, but no breakfast before the ride, and then you come back and you eat as normal. On endurance days, you're gonna have no breakfast before you go, and you're gonna do the first hour of your ride fasted, and then you're gonna start eating, and you're gonna start drinking, and you're gonna try and have one gram of carbohydrates per kilogram of bodyweight per hour, so capped at about 80 grams of carbohydrates per hour for the rest of your ride. So if you're doing a four-hour ride, you're eating an hour in, you're eating like every 15, 20-minute intervals for the rest of the spin. If it's an interval day, you're just eating like normal. So this is not a complicated prescription guys. There's only a couple of different facets to it. Days off, compressed feed and window. Faster rides, we're doing on recovery days. Endurance rides, we're doing the forced hour faster. And interval days, we're eating as normal. This is real broad stroke stuff, but if you implement this and you stick to it, it's not gonna undermine any of the beneficial adaptations you're getting from your train and you're gonna see the weight just slowly melt off you. This is a technique we use with clients all the time with absolutely amazing effects. So it's something you can take, run with, make it your own. Rob, man, I hope you have a great weekend. Thanks for listening to the podcast all weekend, all week, and as always, please share it around. The way this podcast still grows, we're not the only, you know, ninja marketing, Facebook remark and then shit. It's word of mail, it's you taking a podcast and saying, you know what, I'm actually learning a lot of this, sharing it into a club WhatsApp group, posting it into your group, Facebook, whatever it is, telling more colleagues, friends about it, talking about our own group, right? That's how the podcast spreads. Roadman, for those doing it, thank you very much. And for those not doing it, thank you in advance. Enjoy your weekend, Roadman, and RoadSafe. I'll be back and chat again on Monday. Hey everybody, it's Anthony again. Really quick, I want to invite you to join arguably the best thing I've ever put out inside the Roadman community. It's a challenge. challenge called a 14 day kickstart challenge. So regardless of where your fitness is at right now, this is going to be the catalyst for making you faster and making you leaner. I've created this challenge to take the guesswork out of everything. It's 14 days of training plans regardless of what your level is. There's the master's beginner advanced, there's meal plans shopping list and even a video course holding your hand and talking you true at all. So what I recommend you do right now is just stop everything, press pause on this audio and go to roadmancycling.com forward slash 14 day or check out the link in the bio that roadmancycling.com slash 14 day