After I warmed up, did the ~90 min group ride and after little extra "social" time with friends for ~20 minutes, I finished the workout with 4 x 10 min Z3 low w/ 5 min EZ spin in between. To cool down, Z2 steady effort (I tried keeping my cadence steady but so hard for my legs at that point + the wind would not let up) until I was back at my starting point.
It's interesting that as I progress with my journey of living a balanced lifestyle, my body is typically in a happy place most days of the week. My life doesn't revolve around working out or food but instead, both are balanced in a way that I am excited to wake up with energy and finish the day satisfied that I can do it all again tomorrow.
As an athlete, I know all about exercise-induced cravings especially when training for longer distance races. I welcome these cravings as I rarely get cravings within my normal diet. As much as I love veggies and fruit and other staples in my diet, my body doesn't seem to "crave" anything in a "I have to have it NOW" type of way. Maybe that is due to a diet that is centered around satisfying and balanced meals (filled with variety) as I have taught myself to rely less on snacking to keep me satisfied and energized but instead the composition of my meals. Maybe it is due to balanced meals and having enough protein and fat to slow down digestion of carbohydrates. Perhaps maybe those cravings are lessened due to my growing appreciation to sport nutrition and how nutrient timing can be a wonderful thing to an athlete or fitness enthusiast with health and fitness related goals. Regardless of the reason, I may not crave foods on a daily basis but with longer training sessions, there are often times when a specific food is the only thing that will make me feel even better than I do after a quality workout.
I wanted to share a few of my secrets to maintaining a "healthy" diet (however you would like to define this) while training for a sport. I do not feel that we need to compromise our health by giving into all exercise-induced cravings (as we all know sometimes they can be quite extreme and indulging and not always performance-enhancing beneficial) but at the same time, there are a few ways that you can still enjoy balanced meals all while re-fueling with some of your favorite cravable foods. As an athlete, I understand how it can be to eat around others. Some people believe that as athletes we have the freedom and luxury to eat whatever we want because we can burn it off in training. Despite having a little more wiggle room due to our calorie burn, we aren't professional athletes and we still have to fuel in a way that encourages consistent training. Additionally, some people may say as an athlete you eat "too healthy" and I find that is often an issue for individuals who worry about eating around workouts due to wanting to burn calories for weight loss. Certainly, without the right fuels we can't adapt to training stress and create a stronger, more metabolically efficient (and injury free) body. So don't worry about what others tell you to do or think of you, worry about yourself and your own nutritional needs. Enjoy!
Side not: one of the most beautiful things in my diet is that I have no restrictions in terms of calories. I welcome food that can give my body nutrients and so I am not limited as to what I can't eat because I am afraid of calories. On the flip side, I don't go overboard and feel the need to reward myself with anything and everything because I earned it. I don't like how I feel when I overeat (I only had to experience this a few times to learn from it and now I act before I have to react) so I listen to my body and eat until I am satisfied (on a hunger scale 1-10, 10 being uncomfortably stuffed, I eat until I am a 7-8 and I start a meal being hungry but not weak, lightheaded or famished). I also don't like how I feel when I can't have a quality workout because I am underfueled. Learn how to see food for nutritional value and tweak the diet so that you are eating in a way that you have energy before and during your workouts, you recover quickly after a workout and you feel nourished throughout the day. Then snack with a purpose.