Cyclists are obsessed with their power-to-weight ratio. This is a measure of how much power you can generate per kilogram of body weight. In theory, the higher your power to weight ratio, the better you perform. One side of the equation (power) will be determined by how much training you’ve put in on the bike. The other is determined by your body weight.

One easy way to improve your power to weight ratio is to lose body fat. If you cycle regularly, you will know that you can burn thousands of calories on a long cycle. However, many cyclists see this as an excuse to eat (and drink) whatever they want. However, if you want to improve your cycling performance then this will be detrimental.

There are a couple of easy rules to follow if you want to lose body fat.

• Move more, eat more; move less, eat less – on days that you are active, then you should eat more calories before, during and after your cycle. If going on a long training cycle then you should fuel up before hand, eat on the bike and refuel afterwards. On rest days, you should aim to eat a little less food. This will ensure that you have enough energy when you need it, while not eating too much on days you don’t need more energy. The longer your cycle, the more you should eat.
• Eat better quality food – this will help to manage your appetite and provide your body will all the nutrients you need. Stick to the following mantra – “Real food comes from a farm, not a factory – eat more real food”.
• Have an eating routine – eat your breakfast, lunch and dinner at regular times every day. Sometimes, if you skip breakfast, you can end up over-eating later that evening.

Because you are preparing for the Ring of Kerry cycle, you could be cycling from anywhere between 6-8 hours. This will mean you will have to eat on the bike. Your digestive organs are like your muscles, they get better with training. Practice eating and drinking on the bike during your longer training sessions to see how you react to different foods and drinks. Some people use gels and energy drinks but sometimes these can cause stomach aches and in extreme cases diarrhoea. Try other foods as well such as dried fruit, ripe bananas, muffins etc.

We'll be in touch again the week before the cycle with tips on tapering, carbohydrate loading, and what to eat on the day. 

You can find out more about Kevin's work at www.metabolise.ie