The nutrition information below is all taken from http://www.cyclo-core.com/MISTAKE 1: Over-consumption of Carbohydrates & Sugar!
There is no faster way to kill your metabolism and shut down the use of body-fat for energy then over-consuming carbs! YES, we need carbs to perform, but many of us are eating enough carbs to fuel a Tour de France effort and only
riding 50-100 miles a week at best! You must begin to pay more attention to how many carbs and how much sugar you are consuming! Read the labels
and try trimming your carbs in the late afternoon, and especially right before you ride and before sleep! Carbs should be highest at breakfast and post-ride! Use quality, high nutritient density carbs only! Not sugars! Only increase carbs as training volume and intensity goes up! Balance your meals with more protein and healthy fats like olive oil or flax.
MISTAKE 2: Under-consumption of Healthy Protein & Fats
This is in direct relation to mistake 1. If you are overeating carbs, that usually means your under-eating protein and healthy fat. Endless amounts of pasta, rice and cereals without balanced protein and fat will leave you weak, slow and packing on the saddlebags! NO, you don't have to eat meat or slug down the 'Rocky 6-egg breakfast', BUT you do need to work on adding in more protein to fuel your metabolism, stimulate muscle recovery and perpetuate fat-loss. Try adding in more legumes, eggs, cottage cheese, and other low sugar protein sources and get the sugar and junk out! Try adding in a serving of flax oil to your breakfast and using more olive oil with meals. Adding in more protein to your day is not as hard as you think, you just have to have the right plan and ideas of how and what to add.