Category: Weight Optimization

2016 Holiday Eating Survival Guide for Athletes

When fitness goals are only one of your many priorities, social eating around the holidays can be a challenge to your ideal training and athletic body weight. Having well-defined, motivating goals can help avoid excess and junk food, but even with

Posted in Nutrition, Weight Optimization

Beyond the Intervals: The Deeper Benefits of Power Meters

Power meters are great tools. They assess current physical ability, track training progress and improve performance, but those benefits are only the beginning. These devices allow for comparison of your physical abilities to competitors’ before signing up for a race.

Posted in Coach tips, Training, Weight Optimization

Cycling Body Weight Chart

Last updated Feb 2017 Racing cyclists often want to know what their optimal weight range is for their height. The below are taken from height and weight data of professional cyclists with national or international wins. Keep in mind that

Posted in Weight Optimization

It’s Okay to Make a New Year’s Weight Loss Resolution

So many people approach the New Year with diet resolutions that it often becomes a joke, with the long-term fitness crowd viewing their gyms and classes full of “resolutioners” as a temporary annoyance before those folks give up on their

Posted in Life Balance, Nutrition, Weight Optimization

Diet Soda Makes People Fat. Here’s Why.

Here’s an interesting bit of science. There are taste receptors that are sensitive to “sweet” substances in the intestine (http://www.sciencedaily.com/releases/2007/08/070820175426.htm). They are similar to the ones on your tongue. When the intestinal receptors interact with sugar in consumed foods, they

Posted in Health, Nutrition, Weight Optimization

Defining a Meal vs a Snack

As you continually optimize your fueling needs for performance and daily energy demands, chances are that your main meals just aren’t going to be enough to get you through the day happily and productively. That’s where snacks come in. Let’s

Posted in Nutrition, Weight Optimization

Tips for Weight Loss Success

Performance in most sports depends on getting your body weight into an optimum range. While some athletes need to gain weight to get to that range, the need for weight loss is much more common. Weight loss success for athletes

Posted in Nutrition, Weight Optimization

Understanding the Rate of Weight Loss for Athletes

Question: What is reasonable weight loss within an active racing season where a rider is racing 1-2 times per weekend? Answer:  If you are within 15 pounds of your target weight, aim for consistent weight loss of about ½-1 pound per

Posted in Health, Nutrition, Weight Optimization

Best Season Yet – Incremental Changes to Training Yield Improved Results

How’d you like to have your best season yet? I promise it won’t be hard, unless you’ve recently won a Grand Tour. If you have, I’m proud to count you as a reader, but won’t promise to improve your performance.

Posted in Coach tips, Life Balance, Performance Tips, Recovery, Training, Weight Optimization

Four Fueling Plans for Endurance Athletes

Endurance athletes have four fueling regimens, each necessary for success and each appropriate for a certain time in the yearly and weekly training cycles. The Main Fueling plan, eaten on a daily basis in the off-season, and all the time

Posted in Coach tips, Health, Nutrition, Weight Optimization

Hey Coach, How Can I Climb Faster?

The fastest climbers may not always be the fastest Granfondo riders or the winningest racers, but climbing speed is an honest measure of fitness. You don’t make a good time on a long climb by sucking wheels or otherwise taking

Posted in Nutrition, Performance Tips, Weight Optimization

Should I Eat Gluten Free?

by Heather D’Eliso Gordon, CSSD Question: A teammate of mine was recently diagnosed with celiac disease. She has been eating a gluten-free diet for about a month and is riding much stronger during her training rides and races. Would you

Posted in Health, Nutrition, Weight Optimization

Nutrition Q & A: In-Season Weight Loss

Q: I want to lose 10 pounds to improve my racing performance. Is that possible during my race season? A: This question is much more difficult to answer this time of year because most riders are in their pre-race or

Posted in Health, Nutrition, Weight Optimization

The Power of Protein – The Power of Knowledge

Nutrition Spotlight by Heather D’Eliso Gordon, RD, CSSD It’s nothing new to athletes that protein is an important nutrient for training and recovery. Scientific studies abound about the benefits of protein in the diet. What’s missing for most athletes are

Posted in Nutrition, Weight Optimization

Nutrition Q &A: When is a calorie just a calorie? Gluten-free and other foods and their effects on ideal weight

by Raynelle Shelley My roommate and I are trying to bring our weight down. My strategy is to simply cut back on portions, though I haven’t really changed the makeup of what I eat. Although my roommate hasn’t really cut

Posted in Nutrition, Weight Optimization