Cycling Plus

LE AVE CHRISTMAS BEHIND

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According to Sarah Danaher of SRD Nutrition, it’s unhelpful to beat yourself up about Christmas excess. To start the year flying you need to cut calories safely. Her advice: “Aggressive­ly cutting too many calories, or entire food groups such as carbohydra­tes, may get you fast results on the scales but is likely to have a detrimenta­l impact on your cycling performanc­e. Consistent­ly under feeding your body means you are more likely to get ill, under perform, and become obsessed about food. It’s okay to feel some hunger, but you shouldn’t be feeling ravenous. Keep protein relatively high to maintain your muscle while losing the fat. Bump up the amount of veggies you are having and base the bulk of your carbohydra­tes around your training sessions, before, after and during if you are going for longer than 90 minutes. Replace the biscuits and crisps with chicken, tins of fish, eggs, milk, yogurt and wholegrain carbs such as oats. Also, have a dry January – cut the alcohol and you’ll significan­tly cut the empty calories.”

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