Nutrition
3 Principles of Recovery Nutrition
By Tom Danielson, Contributor — CINCH CYCLING The information around what to eat for recovery is very one dimensional, often leading people to make mistakes. There are three common mistakes I see people making: Not eating enough carbohydrates, inconsistent hydration, and consuming the wrong macronutrient ratios. To avoid these mistake And more, follow the three principles of recovery nutrition. 1. Replenish Glycogen Storages The first principle to recover is carbohydrate consumption and timing. ... Read more
7-Course Tasting Menu For Cyclists
By: Tyler Zipperer of Biked Goods— Calling all cyclists, active families, and food enthusiasts! Get ready to embark on a culinary adventure with the Bakin’ Biker ’25 Cookbook. This comprehensive cookbook and nutrition guide is packed with over 100 recipes designed to fuel your rides and energize your everyday life. Today, I’m excited to share a taste of what this incredible cookbook has to offer by featuring a 7-course tasting menu, each recipe hailing from ... Read more
Nutrition for winter cycling: how to fuel off-season miles
Fueling Those Winter Miles The days are getting shorter and the temps continue to dive down. Winter will officially start in a week but it feels like it has started for a while. Maintaining a structured training schedule can be difficult with the cold and the time limitations of daylight. As the weather worsens (yes, sorry, it will) and your training load changes as you embrace winter routines, including indoor cycling, there is something else ... Read more
“The Night Before” Bolognese Over Pasta
When it comes to fueling for a big Fondo or Charity Ride, we can take a lot of advice from the professional peloton. Just because you are not a pro, your body still needs great fuel to perform. A pro rider can burn up to 8,000 calories on a tough stage of the Tour de France, which requires a lot of food to replenish. It’s three to four times what the average person will burn ... Read more
Keep it Thin With This Chicken Sausage Stuffing Recipe
This flavorful Sausage Stuffing made with chicken sausage, celery, onions, herbs and French bread is my go-to Thanksgiving stuffing recipe for this year-again! This recipe takes the traditional stuffing you know and love and amps it up with flavorful chicken or turkey sausage, caramelized vegetables, and aromatic herbs. It’s a dish that’s hearty, versatile, and destined to steal the spotlight on the table. Not only that but is not a dietary killer. The chicken or ... Read more
Marinated Shrimp & Succotash Toasts
Looking for a great quick dinner that has plenty of “chewy protein” as my wife calls it, and fresh veggies? You don’t even have to turn on the stove for this satisfying veggie-packed dinner. The prep time is almost not worth mentioning, and the leftovers are awesome for a quick snack the next day with or without the toast. This (almost) no-cook dinner is a dream on a hot summer day or when you just ... Read more
Grilled Salmon Served Over Pea & Mint Mash
I love Grilled Salmon, but it can get boring easy, so I like to try it with different flares, cultures, in the accent. In this case, lets try Indian as a fusion possibility. This quick and easy grilled salmon recipe is made with Indian tandoori paste and served on a bed of mushy peas – with a twist. A healthy meal for two. Ingredients 2 tbsp tandoori paste 1 tbsp lemon juice 1 tbsp sunflower oil 2 salmon fillets ... Read more
Vietnamese Steak Salad
Recently in Colorado, the heat has been crazy. Coming home to a hot meal after a work day or after a ride sounds the worst. But a cold meal, whether for lunch or dinner is the way to go to refresh as well as satisfy the appetite. Cold soups are one answer, but another is a rich salad with good protein and carbs to not only fuel, but to enjoy. Low-calorie, high protein and gluten ... Read more
Diet And Weight Loss To Make You Faster
Nutrition and food choices are a key component of weight loss for all endurance athletes, including cyclists. When done correctly, weight loss can have a huge impact on cycling performance in two ways: #1 Improved Power to Weight Ratio #2 Improved Recovery The low hanging fruit that people jump to is a caloric deficit (diet). That can give you immediate weight loss, but will in allow you to sustain performance or even optimize performance? Not often. ... Read more
Quick Pad Thai
Pad Thai is a popular street food in Thailand, which is whipped up quickly and packed full of flavor. It’s one of our favorite post-ride meals. Rice noodles, egg and prawns are mixed with chili, coriander, garlic and lime juice flavors, a dash of sweet chili sauce and crunchy peanuts to add texture. Substitute with chicken if you don’t like prawns, or swap out for some extra vegetables and ditch the fish sauce for a ... Read more
