It's my birthday next week, and I'm getting a new 2005 Specialized Allez Elite Triple to replace the aging steel Bianchi I have now. Now that the weather here in CT is continually warm and nice again, and :
school's out for the summer, I'm going to get back to riding ASAP. Usually I'll do 25-30 miles a day 4-5 times per week. Rides generally last 1.5 - 2.5 hours depending on the distance and difficulty of my rides. I've been lifting weights and running all through the winter, but it's just not the same. I'm wondering if anyone could give me some advice on how many calories I need to be eating per day to follow this kind of routine, and shed a little of the fat I've gained over the winter (it's just enough that my midsection isn't as cut). I'm about 5' 10" 170 pounds with around 15% body fat at the most. I've been thinking that around 2200 calories should suffice for a "cut." Here's what I usually eat, any suggestions?
brown rice, wild rice, beans, dried fruits, quinoa, barley, oats, yams, flax bread, vegetables, fruits, granola bars
chicken, turkey, salmon, tuna, eggs, egg whites, lean ham, milk, low fat cottage cheese, low fat plain yogurt
natural peanut butter, nuts, olive oil, flax seed
I also supplement with whey protein, bananas, etc. in shake form after I get back from a ride and eat every 2-3 hours throughout the day. I've figured I have a pretty good grasp of nutrition, but I haven't been doing any serious biking until this month, and don't know if I need to adjust ratios, etc. Thanks.