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Read the entire post at…

DrunkCyclist.com

By JEN MURPHY

Most people see winter as a time when they’ll pack on extra pounds. But Mike Nicholas thinks winter is the easiest time of the year to slim down. “Winter bike riding is about going long and slow, which means more fat burning,” says the 45-year-old CEO of Bond Dealers of America, a Washington, D.C., group representing securities dealers and banks.

Winter riding also means bundling up and braving dark, lonely morning workouts. “It is harder to get motivated this time of year but it’s satisfying being out in the freezing cold. You finish the ride and feel great the rest of the day.”

Eli Meir Kaplan for the Wall Street Journal

Mike Nicholas cycles year-round and finds cycling in the cold satisfying. He heads out for a ride from his Vienna, Va., home with son Drew, age 5, in the driveway.

Mr. Nicholas used to be an avid triathlete. But five years ago—busier at work and juggling fatherhood responsibilities—he needed to rethink his workouts. “Training for three sports had become too time consuming,” he says.

Now, Mr. Nicholas trains for four to six USA Cycling-sanctioned races per season, with the goal of placing in the top five to 10 in his 45-50-year-old age group. To stay competitive, he cycles year-round, using winter as his time to build an aerobic base, before he transitions to interval training in early spring to prepare for the races in late spring through early fall.

Mr. Nicholas plans his training schedule carefully so he can also accommodate his wife’s workout schedule. “She’s a competitive runner so she needs to get in her runs. We have a friendly competition going. The higher she places in her age group in races, the more it makes me want to improve,” he says.

Each Sunday, the couple sits down to discuss the week ahead and coordinate workout schedules. “We balance it by me riding my time trial bike on the indoor trainer in the early morning hours, and then she has time to run after the kids go to school,” says Mr. Nicholas.

On weekends Mr. Nicholas is the early bird, leaving between 6:30 a.m. and 7 a.m. to get in a long ride so he can be home to watch the kids while his wife goes on her long run later in the day.

Mr. Nicholas lives in Vienna, Va. and commutes 30 minutes to his office in Washington, D.C. He is married with children ages 9, 7 and 5.

Eli Meir Kaplan for the Wall Street Journal

Mr. Nicholas plans his training schedule to accommodate the schedule of his wife, who is a runner.

The Workout

At least three mornings a week, Mr. Nicholas is in his basement by 5 a.m. riding on his trainer, a piece of equipment that makes it possible to ride a bike while it remains stationary. He rides for an hour while watching financial news. Two days a week, he takes an hourlong spin class at the gym during his lunch break. On Saturdays, he rides his mountain bike on the trails by his home for about two hours. On Sundays, he rides his road bike for three hours, covering between 50 to 60 miles. “Biking provides a tremendous aerobic workout. I’ll average 18 miles per hour and in three hours burn over 3,000 calories.”

Mr. Nicholas cross-trains twice a week. He has a weight bench, a set of dumbbells, and a stability ball in his basement. He focuses on stretching and low weight, high repetition strength training. “I don’t want bulk,” he says. “I want muscular endurance and flexibility.” In the winter he focuses on core and leg strength.

The Diet

During the winter, Mr. Nicholas, who is 5’11”, weighs about 184 pounds. By race season, he’s down to 174 pounds. “If you want to race you have to be light and lean,” says Mr. Nicholas. Mr. Nicholas eats half of an energy bar before a morning ride. Post ride, he has a whole energy bar and a yogurt parfait with coffee. He buys lunch, usually a grilled chicken salad and has Greek yogurt or an energy bar midafternoon. His wife cooks grilled fish or sautéed chicken with vegetables for dinner. To lose his winter pounds, Mr. Nicholas cuts calories from his diet, skipping post-dinner ice cream and swapping his yogurt parfait for plain Greek yogurt.

Cost & Gear

Mr. Nicholas owns three bikes, which he has augmented with add-ons like a Garmin 500 bike computer and racing wheels. Including the extras, his Scott Addict R3 road bike cost $6,000; the Cervélo P2C time trial bike cost $5,000; and his BMC mountain bike cost $3,000. His CycleOps Fluid 2 trainer cost about $300. Mr. Nicholas spent $250 on each of his two helmets—one is more aerodynamic for time trial racing. Road bike shoes cost $350 and mountain bike shoes $200. Jerseys run about $150 a piece, bib shorts are about $200 each and winter tights cost $250 each. Mr. Nicholas spent $300 on his winter biking jacket. Race fees are usually around $30.

Fitness Tip

“I read a great quote in a magazine: ‘Stop working out and start training.’ Don’t just go to the gym, start really training for a goal and working out takes on a new meaning.”

Motivation

“There are bike clubs in every city for all different fitness levels. Some are fun and fitness oriented and some are more technical and competitive. Most go on group rides twice a week so it’s easy to get involved and it becomes a social commitment.”

Write to Jen Murphy at workout@wsj.com

A version of this article appeared Mar. 6, 2012, on page D4 in some U.S. editions of The Wall Street Journal, with the headline: One Family, Three Kids, Two Workouts.