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New eArticle: Keeping Off The Pounds
Raise your hand if you ate too much or exercised too little over Thanksgiving. Raise two hands if you did both! If so, don’t worry, you’re not alone. And help arrives today.
Coach David Ertl has written an eArticle to complement his best-selling eBook, Pedal Off The Pounds, to help you get through the off-season without gaining too much weight that has to be burned off again next spring. Keeping Off The Pounds – a Strategy for Maintaining Body Weight in the Cycling Off-Season offers an array tips for avoiding excessive eating during this time of year, as well as numerous suggestions for continuing to get exercise and burn calories when riding isn’t as easy to make happen.
Just as losing weight during the cycling season is hard, maintaining your weight during the off-season is equally tough. Cold weather and winter riding conditions, combined with fewer hours of daylight, means less riding and fewer calories burned. Add to that all the holiday eating opportunities, football-watching parties, the body’s desire for hearty, savory “comfort” food during colder weather -- and it’s no wonder that most cyclists tend to gain often a substantial amount of weight during the off-season.
In fact, you might be surprised by just how much weight. We put the question to readers a couple of weeks ago. Here are the results:
-- 7% said: “I usually gain 10 or more pounds (4.5+ kilos) in the off-season.”
-- 29% said: “I usually gain 5-10 pounds (2.25-4.5 kilos) in the off-season.”
-- 31% said: “I usually gain up to 5 pounds (2.25 kilos) in the off-season.”
-- 32% said: “I usually manage to maintain my weight in the off-season.”
-- 1% said: “I actually manage to lose some weight in the off-season.”
Fully 2/3 of us gain weight in the off-season! And 36% of us gain 5 pounds (2.25 kg) or more! It seems like a road cycling ritual, doesn’t it?
But it doesn’t have to be. Coach Ertl holds that a worthy goal for the off-season is just to maintain your weight. The 19-page Keeping Off The Pounds shows you how. Here’s a preview from the eArticle:
“… even if all you want to do is maintain weight, it can and should require that you give just as much attention to your diet and exercise as when you’re aiming to lose weight. You will need to cut back your calories commensurate with your reduced activity. This can be a challenge, because with less food intake, you will not be as full and be tempted to eat more calories than you are burning. Therefore, it is just as important to eat mindfully and eat foods that are filling and nutritious but not very calorie-dense to maintain weight in the off-season.
“If you already own Pedal Off The Pounds, it would be good to review that book again to remind yourself of the suggested foods to eat and the numerous tips on how to minimize calories. This article can work well as a companion piece to that book and will review some important eating habits to consider to help keep off the pounds. What you eat -- or don’t eat, I should say -- will go a long way toward being successful at keeping the pounds off this off-season. But don’t slack off on exercise just because it is cold out and gets dark before you get home from work.
“It is the combination of smart eating and consistent exercise that is most effective in maintaining weight in the off-season. Thus, the article is structured in a very straightforward manner. Section 1 provides detailed Dietary Tips for Keeping off the Pounds. Section 2 provides detailed Exercise Tips for Keeping off the Pounds.”
As Coach Ertl points out, Keeping Off the Pounds is a complement to Pedal Off the Pounds– our best-selling eBook this year. Pedal Off the Pounds provides detailed nutritional and dietary knowledge, and a proven approach to weight loss for cyclists – whether weight loss alone is your goal, or whether losing weight and simultaneously training to improve cycling performance is your goal.
So if you’re not able to maintain your weight through the off-season – or if losing some weight is one of your goals – it’s a terrific resource as well.
Good luck, either way!
Editor & Publisher