Whether or not you are an amateur rider just beginning the sport or a seasoned pro that is looking to increase power to weight ratio, it is very likely that you’ll want to lose weight cycling and be lighter and leaner in your lycra.
Losing weight through cycling can be achieved by applying a few simple techniques both on and off your bike.
However, losing weight by cycling requires patience, self-control and making the most of your time.
Unless you are already at your optimal racing weight, losing a few extra pounds is the fastest and easiest way to increase your speed, especially if you find yourself climbing up a few hills
Here are some tips on how to lose weight cycling.
Sticking to a routine of three meals a day, will mean you are less likely to eat snacks and over indulge after missing a big meal.
You achieve this by creating a weekly meal plan schedule and shopping weekly.
Also, you should stay clear of any temptations when going to a supermarket every day to pick up an evening meal.
This will also mean you are much more time efficient, giving you extra spare time to ride your bike.
This is actually obvious, but its very important if you want to lose those extra pounds.
But you can help yourself with some mind tricks, such as serving smaller portions by filling up smaller plates, rather than stuffing down large plates full of food.
Remember it takes several minutes for the brain to signal to the stomach that it is full and doesn’t require any more food.
Dehydration can sometimes be misinterpreted for hunger, so if you start to feel hungry during the day, take a glass of water and see if you still feel hungry.
Decrease high fat and high sugar food and drinks
Once again this may seem an obvious point when it comes to weight loss, but in spite of their evident negative nutrition factors.
These foods tend to be high in calories and not provide any substantial satisfaction to your hunger cravings.
So instead of going for that mid-morning chocolate bar, swap it out for a piece of fruit or try cooking some healthy recipes.
Or immediately after a ride instead of a soda to satisfy your sugar craving, sip on a recovery drink to help replenish diminished protein and carbohydrate stores.
Cut down on alcohol consumption
Alcohol is one of the main factors that can contribute to unnecessary weight gain. It is usually a three-pronged attack, with highly calorific alcoholic drinks piling on empty calories.
The alcohol content can also alters your senses on the situation and how much you have actually drunk, which can lead to greater consumption of alcohol itself.
Which can also lead to binge eating which piles on additional calories as well.
All three scenarios are a recipe for easy weight gain.
Avoid on bike fuelling if it isn’t needed
It may be one of the most appealing things about riding a bike, but when it comes to weight loss it is vital not to over indulge on unnecessary carb consumption unless you really need it.
Any ride less than an hour shouldn’t require you to drink or eat anything other than a bottle of water.
After that you’ll only need around 60-90g of carbohydrates an hour to avoid bonking whilst not over consuming. An easy way to avoid this temptation is to only take the necessary food and drinks out on a ride with you.
Make your commute count
Commuting is often an unavoidable part of day-to-day life, however this everyday routine is the perfect opportunity to boost your weekly mileage.
Whenever you get the chance to hit the road you should make the most of it, because every mile counts. In the summer months heading home a longer way or on a hillier route is a great way to rack up even more miles.