I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Nutrition Tips

The Number of Calories Burned Cycling

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Everyone has their own reasons for cycling, whether it be that feeling of freedom out on the open road, a way of commuting, or a means to be able to eat whatever you want. (Not going to lie, being able to enjoy a beer guilt-free is worth putting in a few extra miles).

No matter what kind of exercise you’re doing, most of us want to know the number of calories burned. Something like running is a little easier to calculate because it’s solely your body powering movement. Cycling, however, includes wheels, which complicates things when it comes to calories burned climbing versus cruising downhill.

Understanding energy output compared to input is important, especially when it comes to working towards weight loss. There are lots of charts and equations out there that will take your weight and the length of your ride and spit out a number representing the calories you burned on a ride, but just how accurate are they? There are a lot more factors at play here than may be realized at a glance.

The Number of Calories Burned Cycling

What is a calorie?

A calorie is simply a unit of energy, but it can cause a whole lot of confusion and debate. Yes, 500 calories of twinkies may be the same amount as 500 calories of carrots, but are the two really the same thing? The “how much” is equal, but that “what” is radically different.

It’s not the number of calories that is important here so much as how they make you feel. Foods that are calorie dense and nutrient light won’t make you feel satiated causing you to eat more than your realize.

The Number of Calories Burned Cycling

How important is calorie counting?

Your calorie intake is as important as you make it. The reality is, most of us have no idea how many calories we consume in a day, let alone how many we burn. We notice when we get a little thicker around the middle, but may have misconceptions as to just how many calories are needed before and after a long ride.

It’s true that weight loss comes down to the simple matter of calories in versus calories out, but that doesn’t mean those calories can be from whatever you want. The type and quality of those calories determines how efficiently they are turned into fuel for your body. What you should eat to prepare for a time trial day versus a long slow distance are actually different. High intensity workouts draw from carbohydrates, which quickly turn to fuel for you muscles, whereas easier, longer rides will burn a higher proportion of fat.

Calorie counting is one way to make you more aware of what you’re fuelling your body with, but it’s about so much more than a number. Not all calories are created equal, and you want to focus more on what is sustainable rather than depriving yourself. The number of calories you burn may be the same no matter what, but ensuring those calories come from the proper places will make all the difference in your performance.

The Number of Calories Burned Cycling

What is calorie burn?

Your calorie burn is determined by three things:

  1. Basal Metabolic Rate (BMR) – Your BMR is how many calories you burn at rest, consisting of the energy it takes to keep all your body’s systems operating.
  2. Activity Level – Your activity level is the calories you burn when your body is in motion. This can be broken down by taking the speed and duration of your ride in comparison to your weight.
  3. Thermic Effect of Food – The thermic effect of food is the energy it takes to digest the food you eat.

How to measure calories burned

The most accurate way to measure the amount of calories burned while out on a ride it to use a detailed app (Strava or MapMyRun), or a cycling computer that takes the following into account:

  • Intensity – Measured by your heart rate or with a power meter, intensity has a huge effect on the number of calories burned. If you ride one mile at your maximum effort in three minutes, you will burn the same amount of calories than if you were to ride the same mile over ten minutes at a more leisurely pace. It’s essentially shortening the amount of time to spend the same amount of calories.
  • Gender – The larger you are, the more calories you burn in your burn day-to-day as well as when exercising. As men are generally larger than women, they burn more calories.
  • Aerodynamics – This is not just wind direction and speed, but also your position on your bike and your build. If you have more surface area open to the wind, it will take more energy to push through a headwind. Aerodynamics is a hard thing to measure, so it is most often not taken into account.
  • Weight – Be as accurate as possible with your weight (don’t lie to yourself), because the energy it takes for a heavier person to ride the same distance as a lighter person is different.
  • Duration– Generally speaking, the longer you ride, the more calories you will burn.
The table represents rough estimates of how many calories you burn when cycling, running and swimming for an hour at different intensities.

Cycling Nutrition: A Guide to Meal Prepping

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While cyclists talk about dropping kilos, diet and weight loss might not be the answer. Weekly meal prepping and planning trumps the latest trend. Diets all work in the beginning, but they are not really creating healthy habits. You are constantly reminded of what you shouldn’t put in your body, instead of reminding you of what you should be adding to your diet.

Weight loss plans remove fat, and carbs and reduce portion size. However, the simple concept of adding good quality foods to your diet will help fuel you properly, losing weight in the process. Meal prepping ensures you have what you need ready and available when you’re hungry, keeping you from backsliding into bad habits.

What is Meal Prepping?

Meal prep can mean something a little different to each person, so you have to find a system that works for you. At its simplest, it’s preparing some or all of your meals for a week at one time. The goal is to save you time as well as remove the common tendancy to eat what is easiest rather then what is best for your body. If you have a system down for breakfast and lunch, then just prep dinners for the week. Or, if you find yourself always rushing out the door in the morning and grabbing a croissant on the way to work, then prepping breakfast will be important for you.

How to Meal Prep

Although meal prepping will save you time and money in the long run, it does take an initial investment. Start off with some quality tupperware containers, BPA free is best as you will be using them to reheat meals. Also, having them all the same size will help you stack them easily in the fridge.

Step 1: Plan

Sit down on Saturday or Sunday night before your weekly grocery run. Start with broad strokes and general meal ideas. Having a plan will help keep track of the quality of calories you are adding, as well as a general idea of the quantity of calories. From there, you can start getting specific. Unless you’re already a super clean eater, prepping some plain chicken and broccoli for 5 meals a week just won’t cut it. Try planning two to three different meals, so you only have a couple days of the same thing. It’s not a fail-safe solution, but seeing fish taco Tuesday is exciting, for one, and two, if you’ve shopped for the ingredients and they are in the fridge already, it’s much harder to order Pad Thai from across the street. The meal plan will take all of 10 minutes, and will help you fuel your work week, and your weekend rides.

Step 2: Shop

Knowing what you are cooking for the week makes doing a weekly grocery shop easy. No more wandering around the grocery store impulse buying. Having the bulk of your produce at the beginning of the week allows you to get home and unwind instead of adding the task of picking up groceries on the way home from work. It doesn’t sound like much, but with the food already in the fridge, you can start food prep earlier, and get to the good part! Picking up a couple of missing or forgotten items during the week is more manageable once the bulk has been taken care of.

Step 3: Prep

This is the part that will take the longest, but once you get into it, it can actually be a lot of fun. Use the time to catch up on some podcasts, or hang out with you significant other and prep together. Again, there are a lot of different ways to go about this, so you have to find what works for you. You can completely pre-cook a couple meals and then split them into containers to last you the week. Or, you can get everything ready to cook so it’s easy to throw together after work. Vegetables can be especially tedious to wash and chop, but once done you’ll find you use them a lot more readily.

Fueling For Your Ride

Cyclists should be focusing on what they can add to their diet to improve energy levels before, during and after rides. The calories and nutrients that you deprive your body of during the week will leave you feeling flat by the time you get to your next ride. Challenge yourself to be more mindful of how your body feels during a ride. Were you dropped that last time you rode on an empty stomach? If so, then try different approaches to see what works for you and has you feeling your best both on and off the bike.

Replacing Junk Food

Meal prepping and planning isn’t about sticking to a strict diet, but being mindful and planful when it come to what you’re putting in your body. We all have moments of weakness, but when you’ve taken steps to avoid the temptation altogether by having healthy, nutrient filled meals on demand, it’s a whole lot easer to forget about the junk food.  Snacking is the most dangerous part of your diet. Chips and salsa is great if they accompany Fish Taco Tuesday, but not great if they creep into a nightly routine.

Planning your snacks will help. Nuts and dried fruit are a cyclist’s best friend (try dates, figs and apricots they are underrated). Keep these in the pantry so they are easy to grab when a salt or sugar craving springs up. These nutrient-dense snacks can be sweet, salty and fatty but they are also providing your body with valuable resources that corn chips can’t.

If you’re trying to lose weight, riding your bike will be the biggest tool at your disposal. Adding volume to your weekly regime will shift your current caloric balance in your favor, but be warned – adding kilometers will also have you craving more food (pro tip: add good calories)!

If you are training with any kind of intensity, losing weight might be harder than you think. When you train with intensity your body will add muscle while shedding fat. This change in body composition replaces dead weight with functional muscle mass. This is why focusing on a number goal it’s always the best option. Instead, paying attention to the quality of the foods you put in your body will allow you to ride more, faster, and more frequently.

6 On-the-Bike Snacks For Your Jersey Pocket

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If you’re out on a ride when hunger strikes, there’s nothing worse than empty jersey pockets. On the bike snacks allow you the right food at the right time, not only keeping the hunger pains away, but also feeding your muscles and fighting off fatigue. A great guideline is that if you’re going to be out for anything over an hour, then take some snacks along.

That being said, as much as the right foods can have a positive effect on your ride, the wrong foods can have the same amount of impact. Sweet snacks may be tempting when the blood sugar is beginning to drop, but it will just cause a bigger crash later. Having the right snacks with you, stashed in your jersey pocket, will set you up for a great ride.

The Best On-The-Bike Snacks

What makes a good bike snack? It’s not just about giving you energy, but also its portability and durability. Things that will get squished or even melt will not be the most appetizing when you’re out on a ride. Here are some the best on the bike snacks:

Bananas

Bananas are nature’s energy bars, already wrapped and ready to go. Packed full of potassium and carbohydrates, you really can’t beat it for a mid-ride snack.

Energy Bars

You’ll want to be picky with which energy bars you take with you on your ride as so many are packed full of sugar they can have as much nutritional value as a chocolate bar. Check out the ingredients and go for ones with more whole grains, dried fruits and nuts as opposed to processed sugars. Even better you could make your own!

PB & J

The classic peanut butter and jelly (or honey) sandwich is a standby for a reason. Not only is it delicious, but it provides a great boost of lasting energy. Substitute the bread for a wrap so it doesn’t get squished and you’re on your way!

Trail Mix

Dried fruit and nuts are a great source of concentrated carbohydrates and potassium. Trail mix is also a great thing that you can make just the way you like. Head to the bulk food section of your grocery store and buy the mixins! (Maybe take it easy on the chocolate though).

Dried Fruit

If the idea of nuts and seeds is a little dry, go for some dried fruit. It’s sweeter alternative, and is convenient to carry around. Most dried fruits retain their nutritious content, so feel free to snack away!

Energizing Food for Cyclists: Top 10

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Whether it’s the time of year or your diet, sometimes you’ll find that your energy is just zapped. If all you want to do is crawl into bed and binge watch the latest Netflix show, then you may want to take a look at this list of energizing food for cyclists. Not only can they help you shake that ‘blah’ feeling, but they will have you feeling strong both on and off the bike.

1. Celery

We all know an apple a day keeps the doctor away, and you may be on board the kale train as a nutrient dense food, but what about celery? It may just be the unsung hero you’ve been waiting for, without the bitter taste! Celery contains apigenin, which is powerful in its anti-inflammatory action and can help with recovery. It is also packed full of nitrate (which also made beetroot juice so popular), which can help reduce the energy cost of exercise, positively affect muscle contraction, and up your overall energy.

2. FishFood for Cyclists

Low levels of omega-3 fatty acids has been linked to low moods and energy levels, so getting your fill of fatty fish can help give you a boost. Many of us get plenty of the unhealthy fats, but are lacking the healthy ones in our diets. Try wild salmon, herring, sardines, or anchovies as a means to get your brain functioning to its fullest potential, and aid in the absorption of vitamin D.

3. Oatmeal

If you are craving some comfort carbs, try some oatmeal before you reach for the pastas and potatoes. Carbohydrates trigger the feel-good emotion of serotonin (which is why they can be dangerous), but you can use this to your advantage. Real oatmeal, not the instant kind, can act as a slow release carb, sustaining you over time rather than spiking your energy. Plus, you can load it up with things like nuts, fruit, and even maple syrup if you’re in need of some sweetness.

Food for Cyclists4. Hemp Seeds

Rich in iron and magnesium, hemp seeds can aid in the transportation of oxygen and muscle contractions. They are also packed with protein and those fatty acids your body needs, so can make a great addition to your smoothies, salads, or stir frys.

5. Lentils

Lentils are your ultimate pre-ride fuel, but can also be a great addition to your everyday diet. Used by vegetarians as a healthy and hearty source of protein, lentils also provide slow burning calories. Relatively speaking they are low in calories and high in mineral content (especially iron), which can help your muscular endurance. Lentils can be used in place of pasta, replace meat in soup, or even be cooked into your morning omelette.

6. MilkFood for Cyclists

Milk can be a good source of “the sunshine vitamin D,” which effects hormone balance and immune regulation in the body. With the lack of sunlight over the winter in a lot of areas, energy levels drop and many people have depleted immune systems. Raw milk can be a great source of vitamin D, but you can also get it in supplement form.

7. Coconut Oil

Coconut is calorie dense, and can work as a fast-acting source of energy. Coconut oil specifically is rich in fatty acids that can help your endurance reduce blood lactate levels, as well as including a hit of vitamin C and electrolytes. You can put it in smoothies, or use it to cook with in just about anything!

8. Green Tea

If you’re on your third cup of coffee and it’s just not cutting it, green tea can help stimulate those brain waves. High in an amino acid called L-theanine, it can increase your alertness while also giving you a hit of caffeine.

9. BananasFood for Cyclists

We all know bananas are packed full of potassium and magnesium, making them a go-to choice for athletes. They can help prevent muscle cramps, and they’re great for digestion. You really can’t lose, so grab a banana for the perfect snack.

10. Dark Chocolate

If you’re craving a hit of sugar, then curb that feeling with some dark chocolate. Not only does it release that feel good serotonin, but is also causes a release of endorphins that can pick up your spirits on a dreary day. Everything in moderation though, and keep it to just a few squares rather than the whole bar.

5 Things Definitely Not To Eat On Ride

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not-to-eat-on-a-ride

There are lots and lots of articles on what you should eat while riding. Some of those articles may even give you an idea of what not to eat on a ride, but with few specifics. Here is your chance to read about five things definitely not to eat on a ride and why they could ruin your day.

The 5 Things Not To Eat On A Ride

Meat

Most of the digestive issues from the foods on this list is about their basic digestibility. If it takes a long time to digest, a food will not provide much benefit during a ride; you will not have access to the macro nutrients by the time your ride is over (unless you are on an epic ride). Meat tops the list as slow to digest. It requires lots of mechanical digestion, hence energy that could be going to your legs, along with the blood powering your stomach. Low carbohydrate content means very little quickly available energy during your ride. Save your meat for post-ride recovery.

Ice Cream

Ice cream has a bit more accessible carbohydrates than meat, but suffers from the same lack of digestibility as meat. What ice cream (and dairy in general) has over meat is its ability to produce greater quantities of flatulence. You do not want that in your chamois. Most people have difficulty with lactose, whether they know it or not, and you may get a surprise grumble after a milky treat.

Gels and High Sugar Drinks

Surprise! Gels and other high sugar sports drinks only serve to dehydrate you, despite the claims on the packaging. Read the fine print on a gel and it says you should consume with a full bottle of water. How are you going to carry that many bottles on a long ride.

What happens is that the sugar in the gel or drink needs to have a lower concentration for your body to absorb it. That additional fluid to dilute the sugar solution comes from the fluid you already have in your body. Blood viscosity goes up and performance goes down.

Stick with solid food that is has a relatively high carbohydrate content. Solid food will rely on mechanical digestion versus dilution of a sugar solution. You will perform much better.

Spicy Food

Avoiding spicy food is pretty simple. You do not want it to repeat while you do your repeats. More powerful than a power meter or heart rate monitor to know if you are going hard enough is the old throw-up-in-your-mouth. It is bad enough to regurgitate; you do not want it to be spicy too.

And spicy food can cause a bit of stomach discomfort, but that is not the main point here.

Raw Veggies

A few carrots sticks or a small salad will be fine during the course of a ride, say on a lunch stop, but it is not going to give you a boost in energy levels. If you do find the most delicious broccoli on your ride, maybe when stopping at a farmers market?, try to avoid gorging on it. It is going to be tough to digest, along with probably giving you an extra blast out of the old jet exhaust. You may also find the blood draining from necessary parts of your body like your legs and head to power the digestion of all that fiber.

So What is Left to Eat?

There are still lots of great options to snack on while riding. Based on the above, you should be able to distill that your food should be solid, digestible and have a high carbohydrate to protein and fat ratio. Eat what you think is delicious and maybe error on the side of bland to avoid the reflux. You will be more likely to enjoy your snacks and stay fueled properly for your ride.

5 Great Muscle Recovery Foods

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Post-workout recovery has different meanings for every individual. This could include activities such as ice baths, stretching, or just elevating your legs. One of the most important recovery aspects that tends to get neglected is proper nutrition after exercise. What you eat and when you eat can help your body recover quicker and replenish lost energy stores. Eating the closest thing available or what you’re craving is not always the best option but these muscle recovery foods will be sure to have you on the road to feeling great and having a stellar next ride. muscle recovery foods

5 Great Muscle Recovery Foods

Not sure what you should be eating post-workout? Here are 5 great muscle recovery foods to have you feeling great on your next ride.

#1 – Quinoa:

Image result for quinoa

One of the most important energy stores to replace after a ride are carbohydrates. As a general rule of thumb, you should try to begin to replace lost carbohydrates within twenty minutes of your ride. Quinoa is a great substitute to rice because it is highly nutrient dense. It has 6 grams of protein per cup and contains all 9 essential amino acids; something no other carb source can claim. The one amino acid that particularly helps sore muscles is lysine, which quinoa is high in. Quinoa provides carbohydrates, high amounts of protein, and even anti-inflammatory properties so it should be a regular “go-to” for your after workout meals.

#2 – Salmon:

Image result for salmon

In addition to replacing carbohydrate stores, you will want to consume protein. Salmon is a great choice as it contains bio-active peptides; a small protein that has anti-inflammatory properties and helps joint function. Another great benefit of salmon is the amount of omega-3’s found within it, which help with muscle soreness and reduce swelling. In addition, omega-3’s influence the metabolic response of muscles to nutrition as well as the functional response.

#3 – Avocados:

Image result for avocado

These small green fruits sure pack a punch! With twenty-two grams of fat in just one cup, it can be used as a healthy alternative to not-so-healthy traditional toppings like mayonnaise. The fat is also monounsaturated which means it’s the healthy kind that you want more of in your diet. These healthy fats support good heart health, immune system recovery, and vitamin absorption, particularly vitamin C,E,K, and B. With all of these qualities, avocados are also great for brain health and can help improve memory and learning capabilities.

#4 – Berries: Specifically Blueberries and Cherries (if you call them a berry):

Image result for blueberries

Berries in general are high in antioxidants but blueberries and cherries in particular have a high ORAC oxygen radical absorption capacity . This means that they neutralize free radicals which form as a result of exercising. The overall thing, in blueberries in particular, that can help muscle recovery is the phytochemical content which has been studied, albeit with loose benefits found, to see if it helped muscles after a strenuous exercise

#5 – Water:

Image result for glass of water

Drink water after riding is a no-brainer but drinking enough is often an overlooked challenge. Ideally you don’t finish a ride super dehydrated but it does happen. It’s important that the first thing that you start to get back into you is water, be it on its own or through a recovery drink to help get other quick nutrients right after. One of the reasons that being dehydrated can hinder muscle recovery is that it reduces blood plasma volume. This in-turn makes it difficult for energy and nutrients to reach the muscle.

There of course are more than 5 muscle recovery foods but if you include these foods in your diet on a regular basis after your rides, you should feel a difference later in the day as you won’t be exhausted. Additionally, you will have improved energy levels as well as less soreness the following day along with just how good you feel on your next ride. Eat right, feel great!

Cycling Nutrition: Common Mistakes to Avoid

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Cycling nutrition is about more than just what you’re eating. You have to take into account how much energy you’re spending, and ensuring you are getting the right nutrients at the right times to feed those muscles. Whether your goal is weight loss, or to simply feel better and stronger on and off your bike, there are some mistake you’ll want to avoid.

As we reach the end of January, those New Year’s diets and resolutions may be already slipping into the background. That may not necessarily be a bad thing. When we focus too much on diets or what we can or cannot do and eat, it is easy to fall off the bandwagon. You want to establish a healthy lifestyle, rather than a simple health kick that will come and go before you can experience any real changes.

Here are some of the most common nutrition mistakes that cyclists make.

cycling nutrition

Skipping Breakfast

It doesn’t have to be a full-meal deal, but you want eat at least some breakfast, especially if you are planning on riding later. You have been effectively fasting overnight, so giving your body some fuel first thing will set the tone for your day and get your energy up. Not convinced? Here’s what eating breakfast will do for you:

  • It boosts your metabolism.
  • Keeps your blood sugar levels stable during the day
  • Reduces risk of craving or overeating later.

That being said, don’t go stock up on breakfast cereals. Think smoothies, oatmeal (not the instant kind), fresh fruit, eggs, and whole grain toast.

Waiting too long to eat in between meals

If you don’t eat, then you’ll lose weight, right? No. Not only can that mentality can create the starve-binge eating pattern, but it’s also hard on your body. If you go too long without eating, when you do eat you are more likely to eat too much or eat the wrong things. This surge of insulin sends fat storage into overdrive, which is counterproductive to weight loss.

You should never go more than four hours without eating. Snacking can be your friend! Avoid high sugar snacks that will spike your blood sugar and then lead to a crash, but instead nibble on foods that will sustain your energy levels throughout the day.

Not fueling properly

When you’re just starting out, or are focusing on weight loss, you may think that it’ll speed things up if you don’t eat before, during, or after a ride. However, if you’ve ever experienced undernourished muscles on a hard climb, you know this is not the case. You can get away with gels and bars on shorter rides, but if you are going out for hours at a time, you need to be fueling your body properly. You should also eat a small meal before your ride so you go in with energy to spare. (This does not mean carbo loading! See below…)

Carbo loading

There’s a bit of a misconception when it comes to carbo loading. Despite popular belief, it is not eating as many carbohydrates at a meal the night before a ride or event. That gigantic plate of pasta the night before your big ride is not carbo loading– it’s just a really big dinner. Most athletes do not even need to carbo load. The need arises if you are going to be pushing yourself at moderate to hard efforts for 2+ hours without access to food.

The goal of carbo loading is to ensure that you have maximum glycogen in your body for an an endurance ride or race. Glycogen is the fuel that powers your muscles, but there is an upper limit to how much glycogen a body can store. Recent research has revealed that it is most effective to do a short but intense workout before carb loading. This will make your muscles hungry for carbs so they will grab and store them for the upcoming event.

Post-ride binge

You’ve just finished a hard ride, so you’ve earned that large pizza, right? Not so much. It’s easy to eat just about anything that comes across your path after a ride, so make sure the right things cross your path. Plan a post-ride snack or meal ahead of time to save yourself from temptation.

Eating too late at night

Life gets busy, and it’s not always realistic to be sitting down to eat dinner at 5pm. Especially if you are training after work, you may not get home from the gym or a ride until 8pm. However, eating a big meal right before heading to bed can not only affect your sleep, but it also increases fat storage. The easiest fix is to try have your main meal at lunchtime, then have a small meal in the evening before you go to bed.

Eating too fast

With packed schedules it can be hard to have the time to sit down and eat slowly, but it’s important. Eating too fast results in eating too much. It takes about 20 minutes for your brain to catch up and tell you’re body it’s full, so if you just plow right through you’re going to miss those signals altogether.

Undereating and focusing too much on weight

It may tempting to starve yourself to reach that ideal weight and achieve that lean look in your lycra, but there are much healthier ways to get there. Eating disorders are surprisingly prevalent within the cycling world, and we need to be careful with our habits and our words (and how they may impact those around you). We should replace talk of losing weight with eating healthy and training hard.

Eating Disorders and Cycling

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Introduction to Eating Disorders in Cycling

“If you lose ten pounds, you could be as fast as me” said a seasoned vet to a new cyclist at a local hill climb. The impressionable cyclist rode home thinking about how much faster they would be if they could only shed a few kilos.

eating disordersEating disorders are prevalent in our sport. We don’t perceive them because the sport is incredibly lean to begin with, but in a culture shrink-wrapped in lycra, it’s only natural to obsess about the excess fat we carry around. Eating disorders in cycling are prevalent for a couple of reasons. Firstly, there is no denying that being lighter makes going uphill easier; weight has a substantial performance impact on the bike. Secondly, the idolized image of a featherweight in their skin-tight kit, floating up the local hill is another contributing factor that puts cyclists at risk.

Who Is At Risk?

Adults

Good news for adults. Studies show that the general population is not at risk. While there are certainly cases of eating disorders, relative to adolescents, there is not much to be concerned about. Cycling boosts confidence, and more frequently than not, logging time on the bike naturally trims the waistline. The chatter at the coffee shop is mostly harmless, and the 50 year old smashing a donut is not likely to be affected by his friend quipping about his belly. As the banter becomes more regular, cyclists begin to casually talk about weight outside of their circle of lyrcra-clad friends. We become desensitized to the impact of our words, especially on the people who look up to us. We need to stop talking about how much weight we need to lose.

Perception of Weight Are Influenced By:

  • Pressure of the sport
  • Coaches
  • Peers
  • Parents

Take note of who influences you, and who you are influencing. There is a good chance that your opinion affects someone you did not realize.

Adolescents and Young Adults

Adolescents and young adults are without a doubt vulnerable to adopting risky weight management methods. Over 15 studies in the past two decades have shown that the population under the age of 25 are significantly at risk of developing unhealthy eating habits. The semantics between peer-reviewed studies can be overwhelming, but the basic distilled facts are jarring.

The Unhealthy Facts of Eating Disorders in Endurance Sports

In two studies conducted in 1994 and 2004, Jorunn Sundgot-Borgen revealed some scary insights into eating disorders in elite athletes:

  • More elite athletes are at risk of sub-clinical and clinical eating disorders than the general public (13.5% vs. 4.5%)
  • Females are significantly more at risk than male athletes
  • 89% of females participating in elite endurance sports were classified as at risk
  • 85% of females participating in elite athletics were dieting
  • 67% of these athletes were instructed to lose weight by a coach or mentor
  • 10% of these athletes dieting were given a plan to achieve the desired weight

With these facts in mind, can we risk imposing our views on weight when the next generation of cyclists attempt to attain these unreasonable expectations? We should replace talk of losing weight with eating healthy and training hard.

Eat Like A Pro (and More Than a Pro)

Phil Gaimon and his dietitian are deliberately hyperbolic when they argue that 80 percent of the training is done in the kitchen, while 20 percent of the work is done on the bike. You don’t actually have to starve like a pro to achieve your desired weight. The plain chicken breasts and kale that Gaimon describes in a few of his books and interviews sounds unappealing (maybe the food is bland to prevent him from overeating), and the smoothie he drinks after every ride leaves something to be desired. But, as long as you are cooking what you are putting in your body, you’re ahead of everybody else. If you bake a cake, guess what? You can eat it. If you make a club sandwich for lunch, go ahead, eat it. The unprocessed, nutrient-rich food that you’re preparing for yourself will set you up for success. Stop talking about the weight that you’re losing, and start talking about the food that you’re cooking!

Drink Like A Pro

Water helps transport nutrients through the body, so that when we are exercising, our body is able to get what it needs to ride. Inadequate hydration will also lead to a drop in blood volume, which will wreak havoc on your body’s ability to access the oxygen it needs. It is difficult to hydrate perfectly on the bike, but as long as you start your ride properly hydrated, hydrate throughout and make a concerted effort to replenishing fluids after a ride, you will give your body the water it needs to operate like a well-oiled machine. The perception of feeling light when dehydrated is actually working against you. Get water in your system so that the hard work you put in on the weekends pays off.

Taking on the KOM & QOM

Weight is the default topic of choice when tackling the local KOM/QOM, but challenge yourself to discuss the tougher topics instead— The ones that we have control over and an incredible knack of ignoring.

Happy eating!

Meal Planning Trumps Your Weight Loss Diet

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While cyclists talk about dropping kilos, diet and weight loss might not be the answer. Weekly meal plans trump the trendiest weight loss diet. You’ve tried The Paleo, Jenny Craig, Weight Watchers, and now you’re playing around with The Kytogenics.  The diets all work in the beginning, but they are not really creating healthy habits. You are constantly reminded of what you shouldn’t put in your body, instead of reminding you of what you should be adding to your diet. Weight loss plans remove fat, remove carbs and reduce portion size. The simple concept of adding good quality foods to your diet will help fuel you properly, losing weight in the process.
 Meal Planning Trumps Weight Loss Diet

Weight Loss Diets Aren’t Fueling Your Ride

Cyclists should be focusing on what they can add to their diet to improve energy levels before, during and after rides. The calories and nutrients that you deprive your body of during the week will leave you feeling flat by the time you get to your Saturday morning club ride. Challenge yourself to be more mindful of how your body feels during a ride. Ask yourself:
  • Was I dropped the last time I rode on an empty stomach?
  • Did the salad I substituted for my carb-load-pasta provide me with enough punch for my Saturday club ride?

Replacing Junk Food

We’ve all heard the analogy: “Fueling your body with junk is like putting diesel in a Ferrari.”
  •  Do I feel sluggish after smashing that bacon cheeseburger? 
As you start to add nutrient rich foods, keep asking yourself these types of questions:
  • Did my smoothie bowl fuel me for my ride better than my nutella and toast?
  • Do my legs feel fresher after I substituted corn flakes with a quinoa-fruit bowl? 
 It’s cliche, but true: Everyone’s different, so be mindful of what your body needs.

3 Steps to Supercharge Your Diet

1. Meal Plan

Sit down on Saturday or Sunday night before your weekly grocery run. Start with broad strokes and general meal ideas, having a plan will help keep track of the quality of calories you are adding, as well as a general idea of the quantity of calories. It’s not a fail-safe solution, but seeing fish taco Tuesday is exciting, for one, and two, if you’ve shopped for the ingredients and they are in the fridge already, it’s much harder to order Pad Thai from across the street. The meal plan will take all of 10 minutes, and will help you fuel your work week, and your weekend rides.

2. Grocery Shop

Knowing what you are cooking for the week makes doing a weekly grocery shop easy and possible. Having the bulk of your produce at the beginning of the week allows you to get home and unwind instead of adding the task of picking up groceries on the way home from work. It doesn’t sound like much, but with the food already in the fridge, you can start food prep earlier, and get to the good part! Picking up a couple of missing or forgotten items is more manageable once the bulk has been taken care of.

3. Plan Your Snacks

Snacking is the most dangerous part of your diet. Chips and salsa is great if they accompany Fish Taco Tuesday, but not great if they creep into a nightly routine. Planning your snacks will help. Nuts and dried fruit are a cyclists’ best friend (try dates, figs and apricots they are underrated). Keep these in the pantry so they are easy to grab when a salt or sugar craving springs up. These nutrient-dense snacks can be sweet, salty and fatty but they are also providing your body with valuable resources that corn chips can’t (full disclosure: the author is known to eat a bag of corn chips a week).

Now Go Out and Ride

If you’re trying to lose weight, riding your bike will be the biggest tool at your disposal. Adding volume to your weekly regime will shift your current caloric balance in your favor– Be warned, that adding kilometers will also have you craving more food (pro tip: add good calories)!
Furthermore, if you are training with any kind of intensity, losing weight might be harder than you think. When you train with intensity your body will add muscle while shedding fat. This change in body composition replaces dead weight with functional muscle mass. Paying attention to the quality of the foods you put in your body will allow you to ride more, faster, and more frequently.
Bon Apetit!

Holiday Cycling and Eating Your Cookies Too!

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The holiday season brings family and friends together over meals and as cyclists we love to indulge in copious amounts of food, and treat ourselves to some (or lots) of festive drinks.  However with all the rum and eggnog, and mashed potatoes and gravy it is all to easy to pack on some unwanted weight in a short amount of time.  It is important to maintain some holiday cycling so you can treat yourself to your family’s traditions, but there are some ways to help make sure you aren’t overzealous and end up with a muffin top heading into the new year!

Holiday Cycling Plan

It can be easy to let your fitness and exercise regime go by the wayside when company arrives and you have to organize dinners and events.  However there are some tips to help you maintain some of you cycling fitness over the holidays.

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Try to get in 30-60 minutes of activity each day.  This will keep your body used to the exercise stimulus.

Set your bike up on the trainer  downstairs or in a garage where it won’t bother your family and watch an episode of a show, or the news each morning.  That way your holiday cycling is done for the day while everyone else is slowly rising and you can spend the remainder of the day visiting with the family.

Shoveling snow is a great strength workout and good for the upper body and core.  Offer to shovel your street for your neighbors as well!  They will appreciate it and you will get in a strength workout.

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Go to the Gym.  Hitting the gym is a convenient way to maintain fitness as well as bond with family members.  Go as a group and get your sweat on together so you can enjoy the turkey later.

Head out for an outdoor ride or commute to satisfy your holiday cycling.  If your town isn’t too covered in snow, it is a good option to commute for errands to maintain some cycling fitness.

Holiday Eating

Everything in moderation is usually the way to go at all times of the year, so keep it going through the holidays.  Treat yourself to that piece of pie, a beer and butter and gravy on your potatoes.  You deserve to participate in your family’s feast and not to feel guilty while doing it.

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Avoid going for seconds.  Most often loading up the plate multiple times is the pitfall for weight gain.

Enjoy the desserts and rich drinks, but these are calorie dense so bare that in mind when going for drink 4.

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Eat and drink slowly.  This will fill you up, and allow you to properly taste and digest the food.

Enjoy it!  Don’t feel guilty, food is good for you and ultimately will be used for your holiday cycling fuel.

Try to relax and enjoy the holidays. Do not stress if you miss and training ride, or have one too many drinks.  Try to maintain some holiday cycling, and that way you can enjoy all of the delicious treats that come with this festive time of year!

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