Dr. Rick Kattouf is the CEO and Founder of TeamKattouf, Inc., the world’s premier coaching service for cycling, running, multi sport, fitness, and nutrition.

Faster, Healthier, and more Fit in 2010 Part II

by Dr. Rick Kattouf II

It is a new year, so let’s create a new you as well. I want to assist you in making this your best season ever. Whether you are training to get into great shape, or you are looking to get faster and stronger on the bike, there are a number of things we can do to make your goals and dreams a reality.

Sleep

Success will start and stop with sleep. I realize we all lead very busy lives, and many times sleep does not become a priority. My goal for you in 2010 is to make sleep as important as your training. When our sleep quality and/or quantity are compromised, this will create a chronic low level stress response. This signals the body to increase cortisol (stress hormone) which causes the body to hold on to body fat and body weight. Also, poor sleep will decrease our serotonin levels (serotonin affects mood and appetite). When serotonin is low, the body will begin to have food cravings leading to binge eating. You can now see how poor sleep habits can adversely affect our body composition, thereby, adversely affecting our fitness and performance.

Weight training/Resistance Training

If you are looking for the ‘secret sauce’ to improved overall fitness and better cycling performance, here it is. Sure, I realize many athletes and coaches still subscribe to the 1970’s philosophy of ‘weight training makes you muscle bound and is not good for cycling.’ The truth is that when weight training is done right, success will follow. It will build good lean muscle (not bulk, but good quality lean muscle). Increased lean muscle leads to increased strength and power. This increase in strength and power can then be transferred to the pedals of the bike. This will create a faster, stronger cyclist. Also, weight training will provide you with a better overall physiological make up. You will be leaner and more hydrated; as opposed to ‘wasting muscle’ as the season progresses. 

Body Composition

Sports such as cycling, wrestling, MMA, etc., tend to focus on ‘cutting weight’ and ‘dieting down.’ I am here to tell you that it does not have to be this way. Sure, I realize cyclists instinctively believe that if they lose weight they will ride faster, climb better, etc. Sure, there is some truth here. I help my athletes shift their focus from body weight, to the numbers that really matter…body fat% and body water%. The key is not to just lose weight, but, to understand what we are losing as athletes. If we lose weight, but in the process lose water and waste muscle, performance will be compromised. You may reach your ‘goal weight’, but you will be weak, powerless, and on the verge of getting sick due to a compromised immune system.

Nutrition

Nutrition is one of the biggest keys to success. Here are four main principles to follow for nutrition success: Proper eating frequency (5-7 times per day); Proper nutrient timing (be sure to fuel up before, during, and after training); Proper macronutrient timing (goal set for 40-55% carbohydrates, and 20-30% protein and fat); Proper total calories (try not to get caught up in the ‘calories in versus calories out’; stick to the first 3 principles, and your calories will be spot on!).

Stationary Trainers

OK folks, if you do not already, I want you to embrace your trainer. If you want to take your cycling and fitness to the next level, riding indoors on your trainer will help get you there. This is a non-stop effort; no stop signs, no turns, etc.; just you turning the cranks without a break. The stationary trainer is great for assessing your power (if you train with a power meter), assessing your heart rates, performing ‘efforts’, and for performing active recovery rides. Also, because your sweat rate is so high on the trainer, you can really nail your ‘on the bike fuel.’

If you are already implementing the above, keep up the good work. If not, make today the first day of the rest of your life. Start to implement the above and enjoy your new and improved fitness level, improved health, leaner body composition, and cycling speed and power! Enjoy the journey!

Dr. Rick Kattouf is the CEO and Founder of TeamKattouf, Inc. (The world’s premier coaching service for cycling, running, multi sport, fitness, and nutrition), author of Forever Fit, Host of Rx Nutrition DVD (due early 2010), ITCA Certified Triathlon Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, 4x USAT All-American Duathlete, 3x Age Group Duathlon National Champion, and Inspirational Speaker. To contact Rick, visit www.teamkattouf.com; email or call Rick at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 1-866-966-1422. Follow CoachKattouf and TeamKattouf Coaching on Facebook, Twitter, Tumblr, and LinkedIn.