1. Target realistic goals. Set mileage through progression. Start easy, short miles. 3 to 4 mile rides and work your way up to longer distances.
2. Enlist in a support team. Ride with friends, cycling groups. ( She rides, Gus, etc)
3. Enlist in support from your family. Being supported of your cycling adventures, makes it that much more enjoyable. Gather your tribe for a group ride.
4. Start a food and cycling/training log journal. Write it down. Stay clear on your goals and your progress.
5. Seek help from a health coach, nutritionist and RD if you’re feeling lost. Consult with a personal trainer or cycling coach if you’re looking for assistance with your riding. Talk about your situation with close friends and loved ones.
6. Don’t get discouraged if you fall off your food and/or cycling plan. Keep journaling in your food/cycling log and keep communication open with your groups. Getting back on track the next meal will make the difference even in the short run. Don’t beat yourself up.
7. Drink water with meals instead of juice, soda and all the other empty calorie drinks. Need flavor? Any large supermarket carries those vitamin C packets that provide about 15 calories per serving compared to 100+ calories for most drinks.
8. Coconut water (look for not from concentrate) and water; best for hydration
9. Schedule Eating: Believe it or not, the best way to keep an athlete's appetite satisfied and provide important nutrients to muscles is to eat with a routine. Try to eat breakfast, lunch and dinner at about the same time each day, and work in healthy snacks in between. Never skip meals, as this may promote hunger and lead to poor food choices and overeating.
10. Watch Food Serving Sizes: When you're hungry, it's easy to overeat. Test yourself and your portions by checking the suggested serving size on food packages. Staying in line with them will help you stay on track with your overall calorie intake.
11. Don’t just read the calories per serving on food labels. Look at the ingredients. Ingredients are key. Often, added sugars, additives, wheat flour, hidden chemicals can be lurking in your quick grab and go snack. BE cautious before placing these items in your temple.
12. Benefit: Regular daily activity helps with weight control, muscle strength and stress management.
Coach Ali is a Personal Trainer, Group fitness Instructor, Nutrition coach, and Yoga instructor. Ali loves anything with fun and adventure in it. From cycling with She rides, to running her next PR in her next Half marathon this July, and hiking NH's 48 4,000 footers with friends and her two adventure dogs fun is top priority!
Contact coach Ali at NHEndurancelife@gmail.com
go to: www.NHEndurancelife.com
Visit Ali on FB: Coach Ali Ricciardone NHEnduranceLife IG:NH