You've worked hard on the bike to improve your condition, but that doesn't mean you aren't entitled to enjoy yourself away from cycling.
Many of us want to shed a few pounds over the winter; determined to get to next spring in better shape.
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Have a look at the pointers below for tips to lose weight or keep it down if you’re already in shape.
There are a few gems here ideal for this time of year. Much of it is common sense but if you start making the changes now, and get out on the bike this winter, you can get into better shape.
Just remember to sprint up those stairs every single time; no cheating!
Small changes to lose weight this winter
- Increase intensity – While low intensity training does burn fat without exhausting a rider, carefully planned high intensity sessions burn a higher volume of fat. Don’t be afraid of very short intervals in winter well above your threshold. These are especially good if you are stuck for time.
- Cut out sugary drinks – This includes soft drinks and even orange juice. Instead, try and stick to water and only have sugary drinks as a treat.
- Reduce you alcohol intake – There are nine calories in a gram of fat and four calories in a gram of protein or carbohydrate. But there are seven calories in a gram of alcohol. There are some low calorie alcoholic drinks you can try.
- Increase protein and ‘good fat’ intake – More things like nuts, seeds and fish. Less of sweets and other calorie dense foods.
- Do short staircase sprints – Run up stairs quickly in work, at home or out and about. Don’t use escalators or lifts. It’s a nice anaerobic effort that keeps metabolism high through the day.
- Persevere – Losing weight takes time. Stick with it and don’t expect results after a week.
- Cross training through winter – Do some gym work, circuit training or running. It will kick start your metabolism.
- Training indoors – Develop some routines on your turbo trainer to break the boredom and ensure you keep up the frequency of training.
- Reduce calorie intake – Even if you train hard, you need to watch what you’re eating, including portion size. This is especially important on rest days.
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