1. HAVE A GOOD BREAKFAST:
Try pre-breakfast riding. When you get up in the morning, you're in a fasted state, having probably not eaten for eight hours or more. Going for an early morning ride pre-breakfast will encourage your body to burn fats, particularly if you have a double espresso. This is a method that Team Sky Riders have used in the past. The ride doesn't need to be long or intense. Thirty minutes to an hour is steady riding, so this is ideal if you commute to work. However, the important thing with this strategy is that you follow the ride with a good, healthy breakfast, oatmeal of similar. Never skip breakfast totally.
2. SAVE ENERGY BARS AND USE NATURAL PRODUCTS:
Save energy bars and gels for racing and use natural products for training. Energy bars and gels are very dense in calories. This is how they should be, able to deliver very quick energy to your body when you most need it. However, in general, it's unlikely that you'll be using as many calories per hour in training as you would do in a race. So, why not try making yourself some natural products for training? Homemade flapjacks, or mini jam, or honey sandwiches will not only provide you with enough energy, but they also taste great as well.
3. USE
ELECTROLYTIC DRINKS:
Three, use electrolyte drinks instead of energy drinks. Energy drinks provide just that, energy. They're designed to give you carbohydrates with a high glycemic index, which means that they get into your muscles very quickly, plus electrolytes to replace the salt that you lose through sweat. If you're trying to lose weight, it's a good idea to replace your energy drink with an electrolyte drink, which is all the electrolytes you need but none of the calories. This is particularly relevant if you're not riding for more than two hours at a time.
4. MAKE A PROPER
PLANNING:
Four, make a plan and stick to it. It's much easier to stick to something if it's planned in advance, and that applies to your training and your diet. Try to plan at least one week in advance, because remember, seven one-hour rides a week make you fitter and leaner than one five to seven hour ride at the weekend. When making a plan, it's important that it's achievable. Setting your sights too high will inevitably mean that you falter and then get fed up. In general, plans should progress gradually. Either increase in the duration you ride at certain intensity or the intensity at certain duration.
5. DECREASE YOUR
SUGAR CONTENT:
Five, cut sugar from tea and coffee. It makes sense. If you have four cups of coffee or tea a day, that's 60 calories that you could be saving. Now, over the course of a year, that's an amazing 22,000 calories, equivalent to nine days of food for the average amount.
6. REMOVE HIGH CALORIC DRINK:
Six, remove high calorie drinks from your diet. It's easy to forget about drinks when we think about diet, but certain drinks contain calories equivalent to an entire meal. For example, a Starbucks White Chocolate Mocha contains an incredible 580 calories, equivalent to two McDonald's cheeseburgers. We've already recommended taking sugar out of your tea and coffee, but it's also worth bearing in mind that milk and flavorings will normally contain a lot of calories, too. Unfortunately, the same applies to alcoholic drinks. Alcohol is secondary to fat in caloric density with seven calories per gram, so try to reduce your intake of alcohol or opt for lower calorie drinks.
7. EAT WHILE RIDING:
Seven, eat while riding to prevent a post-ride binge. We've told you how to reduce your calories when training. Now, we're going to tell you how to get enough. If you've never blown up on a ride, then you're not a proper cyclist. It's happened to us all, running out of glycogen, and feeling weak, dizzy, and like you could eat an entire warehouse of chocolate. The problem, apart from feeling so terrible, is that we often overeat when we get home, or to the cafe, because it takes too long for our brain to catch up with what's being ingested. To avoid this, make sure you eat and drink enough on your training rides to prevent a huge post-ride binge.
8. DO MORE EFFORT:
Eight, increase the distance of your commute to work. While having a routine can often be a good thing, sometimes it means that you don't progress. If you commute to work, why not try doing a longer route, either going in or on your way home once or twice a week? The extra kilometres might well reignite your weight loss, helping you achieve your goals.
9. DON’T LOSE TOO
MUCH CALORIE:
Don't drop your calorie intake excessively. It's very easy, especially on January 1st, to try and cut everything bad from your diet in the attempt to be perfect athlete. However, we know that's not going to last very long, and if you deprive yourself with every little treat, it's not going to be very long before you crack completely. Whenever you start a diet, the reduction in calorie intake should be small, so they can keep to it and still lose weight.
10. REDUCE CALORIES LATER IN THE EVENING:
The alternative to pre-breakfast riding is to stack your calories at the start of the day. It's a technique that many pro-riders put to good effect. The theory is fairly simple. Eat as much as you want for breakfast, but that's going to be your biggest meal of the day. Then eat a good, healthy lunch with fewer calories than your breakfast, and then a smaller dinner in the evening. Studies have been carried out to show the effectiveness of this strategy, which is based on the fact that you're more likely to burn off the calories that you consume at breakfast than those you consume in the evening which often sit in your stomach.
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