The truth is, it doesn’t matter whether you ride for fun or you’re a professional cyclist with big goals and events ahead of you. The main goal remains the same: You have to find a few ways to help your perform better by increasing your endurance and speed while cycling.
When looking to increase your power to weight ratio, chances are you’ll need to lose some weight. In order to do so in a healthy way, we’ve gathered here for you some essential techniques and tips to follow and make the best out of your cycling performance.
Reduce the amount of food
The first crucial step you need to take in order to increase your power to weight ratio and eventually your performance, is to eat less. We know, it’s pretty obvious, but, it should be done correctly. Nothing good comes to you when you starve yourself.
The best way to achieve that is by keeping in mind how your brain works. It takes around 15 to 20 minutes until both, the brain and stomach communicate and let you know you’re already full and don’t need any more food. Since the alarm rings that much late, the only way for you to not take any chances on eating too much is by eating slowly.
Try to eat as slowly as possible. Try to always make sure you’re well hydrated since dehydration is often taken for hunger.
Limit alcohol and sugar
One of the most important rules to follow when trying to lose some weight is the sugar-eliminating process. Try to avoid as much as you can foods that are high in sugar. Especially the ones containing high amounts of refined sugar.
The truth is, these types of food do not provide any real value and satisfaction to your hunger. Try to replace sugary foods with fruits and healthy, non-refined sugars.
Also, reducing your alcohol intake and other high-calorie drinks should definitely be in your to-do list.
Eat regular meals
If you stick to eating 4 to 5 meals a day, three normal and two small ones, this means the chances for you to eat junk food are lower.
Try to organize your meals, to carefully choose the food and the time you eat them. Try also to never consume one of the three bigger meals after 7 at night. Start your day by eating a good breakfast. It should be filled with protein, fiber and carbs. This is the way to avoid craving those nutritional values later during the day when you have less time to burn them through energy.