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Cycling Tip: Trimming Down For Your Trip
Robert Panzera

Trimming off a few pounds may make a difference in your cycling performance, especially in the hills. By making some minor dietary changes and using eating strategies, you may be able to trim down before your trip.

A dietary tactic is simply to eat more healthily. Follow these tips from the USDA Nutritional Guidelines to help you trim down and remain healthy for your ATG trip:

Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

Choose a variety of fruits and vegetables each day.

Consume 3 or more ounce-equivalents of whole-grain products per day.

Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

More information can be found at:

Eating strategies may work as well, for example:

Try to eat larger portions earlier in the day, when you need the energy most, and smaller portions at night when you need energy the least.

Eat while riding, consuming between 200 to 300 calories per hour of a variety of “real” foods and nutrition bars. You will be less hungry after a ride, and prevent a post-ride “pig-out.”

Stay hydrated to maintain your body’s well-being, help process ingested foods, and give your stomach a “fuller” feeling

The above is not a diet plan. Before modifying your diet, consult a physician.

Robert Panzera is a Level 2 USA Cycling Coach and owner and operator of Cycling San Diego (CCSD). CCSD is designed to provide a venue of warm weather training miles in the off-season for serious touring and elite racing cyclists. For more information about Robert Panzera and CCSD, visit or contact him at

This tip was originally published in the Adventure Travel Group (ATG) monthly newsletter. For more information on ATG, visit or contact
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