My Cycling for Optimal Weight HOT LIST


Each Monday in January we posted our “Make it Happen Monday” articles in an effort to help inspire and motivate you to reach your ultimate weight goals. Today is the “bonus” 5th Monday of the month and I wanted to wrap things up with my overall HOT LIST.

I’m not a licensed nutritionist, but what I’m sharing is some good common sense suggestions that will likely go far in helping you become a better and healthier cyclist. I also welcome you to add in any HOT LIST tips of your own in the comments section below.

1.     Set a Cycling Goal – Before the week even starts, be sure to set a goal for yourself to reach each week.  Pick a certain distance or amount of hours you’ll spend on your bike…and then go get it.
2.     Add Bran to your daily food intake (Men: 14g of fiber for every 1,000 calories; Women: 25g per day)
3.     Use the Bike to your advantage – When you’re craving something to eat that you know shouldn’t enter your mouth, think to yourself how much better you’ll feel and how faster you’ll be on the bike if you don’t allow yourself to eat it.
4.     Drink Water – I’m not just talking about during your ride, drink water all day long….and drink a lot of it.  Shoot for at least 8 glasses of cold water per day.  Or More.
5.     Eat Spinach – It’s not an urban legend….spinach will do your body good.  Along with spinach, pack your body with other Cruciferous vegetables as well.
6.     Protein and Vegetables – I’m not telling you to do the Atkins diet, but I do recommend loading up on protein and vegetables and minimizing your carbohydrate intake during meals.
7.     Add Hemp Hearts – I discovered this “Super Food” about a year ago and it has become the absolute best addition to my diet that I’ve ever made.  Find out more about Hemp Hearts right here….and here.
8.     Lifestyle – Yes…Diet – No.
9.     Consider ditching Red Meat – You don’t have to become a vegetarian, but try decreasing the amount of red meat you eat and replacing it with chicken, fish, and beans.
10.  Push yourself – Ride your bike with the notion that the harder you push it, the closer you’ll come to your optimal weight goal.
11.  Don’t cheat – Once you’ve committed to riding hard and eating clean….do it.  But if you do, don’t let it bring you down.  Just turn around and start moving back in the direction of your goals.
12.  Positive thoughts – See yourself cycling strong and looking great….don’t keep saying to yourself, “I need to lose weight”, “I can’t do this”, “this is so hard”, and statements that focus on what you don’t want.
13.  Make time for Fitness – If you don’t make time for health and fitness, get ready to make time for illness.
14. Eat oatmeal for Breakfast – There is a lot to oatmeal, so check this out for what I recommend most.
15.  Find your motivation – Dig deep and find your number one source of motivation.  It is this one thing that will get you on the bike on those days that you’re just not feeling it.

16.  Give these Switches a try – Check out the 7 Minute Diet.  They charge for it, but it’s well worth the $50.

Our Cycling for Optimal Weight min-e-book is still available for download.  Check it out.

Enjoy Your Ride

Tags: ,

Pin It

Featured on these top sites

Check Out These Sites

Cycling 360 Podcast


Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to

Nutrition Tips