A common concern I hear from my athletes this time of year is the fear of the extra pounds that can accumulate in the winter months. Before I discuss how to avoid putting on too many additional unwanted pounds, keep in mind that it is completely natural after a long season of adhering to a strict nutritional program to relax a bit. Also, training in the rain and cold (and snow if in the Midwest or East Coast) require more fat stores to stay warm. Still the question remains, how much is too much and why does winter weight gain seem to be a commonality among all people, cyclists included?

First, it seems likely that mammals have an evolutionary switch come fall to store more fat as winter approaches. Obviously, at one time, storing fat ensured surviving the winter. So hats off to our bodies as they try to keep us warm, safe and healthy. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. Somewhere in our memory banks, it is keyed in that we should eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time. The Holidays pose huge temptations for many people. Not only do we feel like it is a special occasion so we can relax a bit on what we put in our mouths, but most of what is around is high in fat and sugar.

As many studies have now proven, the interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters also have a say in how we eat. People who struggle with their weight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. As we know from riding, sugar gives us a fast blood sugar 'fix'. A dependence on sugar begins a steep downward spiral, giving a boost of energy, only to fade away leaving us lower than we were, and encouraging us to further eat unhealthily, which leads to weight gain, more depression and a vicious cycle that is hard to break. Talk to your doctor about supplementing your winter vitamin regime with Vitamin D. Vitamin D has been found to help with many of the above winter challenges.

The reasons for eating fat and sugar laden foods in the winter months are plentiful. There are some easy ways to by-pass this with planning ahead. Substituting other foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and little or no sugar as well as plenty of fiber will help. This means things like sweet potatoes, wholegrain bread without butter, brown rice, wholegrain or brown rice cereals, and fresh whole fruit. Try to plan ahead by having a plate ready of a nutritious meal waiting for you upon your return from a cold, wet training ride. That way you are not hunting and pecking around in the fridge, starving and too eager to eat to be mindful of eating well.

During Holiday meals eat lean meats and skip the gravy, veggies without sauces (which are typically delicious because of butter and sugar), opt for sweet potatoes in lieu of mashed white potatoes, try to fill up on veggies and salad before the heavy carbs. Stay away from the cracker and cheese plate, opting instead for the fresh veggies. Use humus or salsa for a dip instead of ranch or cheese/sour cream based dips. Watch out for alcohol as well as fruit juices which also have a lot of hidden calories (empty ones at that – meaning they lack on the nutritional value scale).

For fall and winter this means root veggies, apples, pears, dark leafy greens, sweet potatoes, brussel sprouts, persimmons, and all the various squash. All of these can be baked and are naturally "sweet" on their own. Get creative and try some new recipes that are sugar and butter or heavy fat free. If you are going to eat something that is not on the approved list, enjoy it, acknowledge what you are doing and then let it go. Don't beat yourself up about it. But try to set one day a week aside that you allow yourself to stray a bit.

This is not the time of year to shy away from intensity. With daylight hours less available, ride times are generally shorter. However, a hard interval workout (like the trainer classes I lead at Echelon Cycle and Multi Sport on Thursdays and West County Revolution on Wednesdays) can burn up to 1000 calories in an hour's time. If you don't have time for a 3 or 4 hour ride, a solid workout of intervals will keep you lean and competition ready come spring. If you can get 3 to 4 interval rides in a week, something that sees you in zone 3, 4, and 5 a lot, you will certainly see the benefits in terms of weight loss or weight maintenance, as well as fitness, power and speed.

And if you do see the scale creeping up? Don't fret. Put together a smart plan of weight loss, mapping out how much you want to lose each week and month. Plan your meals ahead, and shop one day a week to have all the ingredients on hand, which will keep you from "graze shopping" when you are desperate and more likely to bring home calorie rich foods. Opt for many different sources of protein including nuts and bean, a lot less carbs, good fats like olive oil, almonds and avocados, and more veggies on your plate. Try to stay away from pastas, breads, cereals, and wheat based products. If your food has more than five ingredients or you have to open a box to eat it, try to come up with an alternative. Processed foods, and foods with gluten are known contributors to weight gain, as well as a host of other chronic health issues. My rule of thumb is that two of my three meals a day are "raw or lightly steamed." One meal a day is a carb/protein/fat balanced meal. My biggest meal of the day is either breakfast (if I am doing a long ride) or lunch. My dinner it typically a salad with some brown rice or a sweet potato.

Another personal trick of mine to stave off the sweet cravings is to brush my teeth. For me, this mentally triggers that I am "done eating" and with a clean, fresh mouth, I typically am no longer interested in putting food into it.

An interesting approach to nutrition that is going mainstream is the Paleo Diet for athletes. I don't subscribe to it in its entirety but I do think there is a large amount of useful and pertinent suggestions, meal plans, and weight control advice to be had.

In my experience, most of the athletes I have worked with see a weight increase of 3-5 pounds in November and December, and begin chipping away at it so that by March they are lean and fit, and race ready. This seems a reasonable approach to striking the balance between enjoying the Holidays, allowing our bodies to keep us healthy in the winter months, and not creating a huge challenge of losing weight in time for the new season.