In my 25+ years of experience as a personal trainer and road cyclist, it has become very obvious to me that optimum nutrition is essential to optimum performance. Whether you are looking to improve your body composition or improve your performance, if you will follow my guidelines, I will guarantee your success. 

If you wish to change how you look and feel, you have to change how you think about food. As a society, we place way too much importance on the social aspects of eating (we entertain with food). One look in the mirror should be enough to realize that we are all an accumulation of habits, both good and bad. Effective performance nutrition means that food is to be enjoyed, but should always first serve a functional role.

The chart below illustrates a simple method of keeping your diet balanced without having to take extreme measures or tracking your food intake through a journal. The main idea is that no more than 10% of your daily intake should come from the area outside the bullseye. This represents unhealthy choices such as processed flour and sugar, sodas, coffee, alcohol and fast foods high in fat. A healthy diet means 90% of your food intake lies within the target, with items in the bullseye being of highest priority. As you move away from the center of the target, the less you should consume of these items.

The competitive endurance athlete is faced with an even greater need to consume the right foods in the right amounts. Athletes are always asking "What should I eat or drink on race day?" Although this question is a valid one and deserves a good answer, the more important question concerns what one should eat on a daily basis. An athlete's ability to perform at optimum levels is strictly a function of his current training status. That status is directly related to the quality of the daily diet and one's level of recovery from stress. Optimum performance is the end result of having the correct mixture of stress and recovery. Adequate recovery is dependent on two primary factors: sleep and nutrition. Without adequate fuel sources, recovery simply does not happen and muscle catabolism takes place. This loss of muscle is counterproductive to intense training and leads to chronic fatigue and poor performance. Replenishing fuel stores and fluid levels, rebuilding muscle and energy balance are all directly influenced by nutrition. Otherwise, the performance suffers due to reduced work capacity and energy. A targeted nutritional approach can make the difference between winning and losing.

CycleOne provides a detailed analysis of your individual nutritional needs regardless of your level of training. Solutions are provided in several different formats, depending on your specific goals and time line. We encourage a balanced approach to one's diet, while avoiding fast food and overly processed foods. Whenever possible, we promote organic, whole foods with a preference for raw foods. We recognize that the athlete who is traveling will be forced many times to compromise their dietary regimen, so we strive to educate you in making the best possible choices. As well, CycleOne provides its athletes with the best nutritional supplements available anywhere.

Here are just a few of the nutritional topics we cover:

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Nutritional Consultation - $125.00
For those who would like to optimize their current nutritional practices for enhanced energy and endurance. The consultation includes an assessment of current nutritional habits based on lifestyle, level of activity and goals. Custom supplement formulas are optional.

Follow-Up Session - 1/2 hr $50.00, 1 hr $75.00
We examine how closely you are complying with the guidelines and reevaluate the specific recommendations if necessary. Additional questions are addressed and any needed modifications are made.

CycleOne Nutrition
To get started:  (503) 330-5531 | jmichael@cycleone.net