LOSE WEIGHT AND LIFE CHANGES - The changes go well beyond the numbers in the scale!

Even if you have never been very overweight or obese, I am sure you've heard that when someone loses a lot of weight, they will feel better and have much more energy. But the changes that take place once you start dropping a lot of weight go well beyond energy levels, or the number on the scale, or even the new clothes you get to buy. Those changes go beyond your inner self, as the world around you changes so much that it is emotionally difficult for me to even think of the world I left behind. Below, I share some insights on some of these changes, starting with the most obvious and moving towards the most surprising.

Weight Down = Energy up!

ENERGY - The most obvious change is how much your health improves as your weight drops. My personal story includes my high blood pressure coming down to normal levels and my bad-knee no longer needed to be operated on. But regardless of any personal health issues, a common thread will be that you have a lot more energy. It is a vicious cycle as the heavier you become, the harder it is for you to get out and move. Simply going through an average sedentary routine used to get me exhausted and headed to the couch (along with some dessert). But as you start to lose the weight and become accustomed to your new active life-style, the energy level starts to rise, and it becomes naturally easier to be more active and lose more weight. Nowadays, I will sometimes have the urge to burn off extra energy at the end of the day or I might even have trouble falling asleep. An interesting note though: if you try to lose weight by starving yourself, you will not only be sabotaging any chance of long term weight-loss (see here), but you will definitely not feel any new energy.

EATING HABITS - And I am not talking about simply eating LESS. Of course moderation and eating smarter is crucial, but as you become healthier, your body starts to ask for healthier food on its own. And this happens almost sub-consciously and it is more like your taste for food simply changes. Don't get me wrong, I am still a chocoholic and I just enjoyed a nice Brazilian churrasco this last weekend! But I also crave eating a good salad or eat fruits for dessert BY CHOICE, not because "I have to". Even Coca-Cola is officially off the menu and instead I find myself wanting to drink a lot more water! This is a very very gradual change and again, the vicious cycle is in full force here, as I couldn't image eating what I used to eat when I was heavier.

Weight Down = Self-Esteem Up!

APPEARANCE (Inner AND Outer) - This may seem like the most obvious change, but when you consider your inner beauty, this change is dramatically more considerable than one would imagine. Weight gain happens gradually and there is an enormous amount of emotional toll involved with the failed diets and the realization that you are losing the battle as your weight keeps increasing. The vicious cycle comes back again as the emotional stress is usually soothed by more food. Over-eating for me was not about being physically hungry, it was about being emotionally broken. It got so bad that I felt like I was literally less than a human-being and avoided even being photographed at all costs (it took me quite a while to dig up the photos I used here). As the weight dropped, I started not only looking better and enjoying buying all the new clothes, but I started to once again feel good about myself, about being a human being again, and finally being proud of who I was.

SOCIAL LIFE - This may come hand in hand with better appearance and higher self-esteem, but people treat you differently when you lost weight. This is probably the biggest change and source of the biggest pains I endured while being obese. The sad reality is that many people put a lot of importance into appearance as a measure of worthiness. I remember walking into the same store in a nice neighborhood after losing a lot of weight and the treatment was so different it was shocking. At the time, it was a huge ego-boost, but looking back, it makes me angry that my former heavier-self was suddenly not worthy of good service and personable attention. Yeah, it's fun to be the token fat guy in the group, but being treated as being less than a human being gets really tiresome. I won't go too far into this, but it's a lot worse than people imagine, and I am sure that although I topped off at 310lbs (140kgs) it gets exponentially worse as the weight increases from there. And unfortunately, that struggle is very evident when you try to become active and you get hackled or judged for trying to run or ride a bike while being overweight. No Tour-de-France cyclist deserves being applauded more than an overweight cyclist first getting on a bike in an attempt to change their life!

I will also admit that although my weight is no longer a physical problem, psychologically, it has left me traumatized. Although I have found an approach that has worked for me, I don't look at food the same way as most people, and any sign of weight gain sends me into a whirlwind of emotions. The moral of the story is: Weight loss is as much an emotional as it is a physical process, and the key is that as the weight comes down, the process get much easier and you feel much better. So keep it up!

IS COPENHAGEN THE BEST BIKE CITY IN THE WORLD? What makes it a great city for cyclists?

VeloDiet went on location last week to bring you a special investigative report on the best cities for cycling. Actually, my family and I were visiting friends, but when you go to Malmo and Copenhagen, it is impossible not to be impressed with how those cities treat their cyclists!

Copenhagen - where bicycles rule!

The data speaks for itself: half of all Copenhagener's commute to work or school by bike, and even more impressive,  63% of the Danish members of the parliament pedal their bikes to work! There are 400 kilometers of bike lanes throughout the city with 40,000 cyclists passing through the world's busiest biking lane - that's one single bike lane! With those numbers, it is clear that the Danish know a thing or two about bike infrastructure, and I was curious to learn what makes this place so special for cyclists.

Malmo and nearby Lund also are fantastic places for cyclists!

I should mention that while Copenhagen stands out as the poster city for bike infrastructure, the entire region seems to be passionate about the bicycles. Malmo and nearby Lund, just across the bridge, have a great bike culture that extends many years into the past. Most of my impressions here come from my time visiting both countries. Lund, being a university town, is dominated by bikes, and while visiting, we witnessed many professors and doctorate graduates riding bicycles in full formal gear to a gala event within the campus.

Bicycle parking and separate dedicated bike path near a market.

Back in Copenhagen, the typical bike paths run directly adjacent to the road, but are raised to be higher than the pavement but lower than the pedestrian sidewalk. The effect makes it very clear where bikes will be ridden, so there is less danger for cars or pedestrians to stray into the path of cyclists. Sometimes buffers are used to incorporate structures to park bicycles as well. Major intersections have dedicated traffic signs for cyclists - the ones I noticed gave a bit of extra time for the bike lanes to start moving prior to the adjacent road traffic light opening.

Major road in Copenhagen - the bike lane is raised and separated by a curb.
At the intersection, there is a "right turn only" lane within the bike path!

One of the drawbacks of having a separate path for cyclists is that you cannot make direct left turns into cross streets, instead you cross over on the right side of the street and wait at the right corner of the cross street, before proceeding left on that new street. I heard that it is illegal to make a direct left turn (from the left side of the traffic lane) anywhere in Denmark while riding a bike. There are also bike traffic jams during rush-hour, even though most bike paths are very wide and usually paved with very well maintained asphalt. Some intersections, such as the one above, have a dedicated "right-turn-only" lane for cyclists that are going to go make a corner, while the cyclists going straight queue up on the left side of the bike path.

A clever use of bicycle parking to show that you can park 13 bikes
in the space typically dedicated for a single car.

There are many bike paths that are designed as short cuts through parks or old abandoned rails - that was especially seen in Lund. Also, as a means to allow for efficiency, many bike lanes are designed to serve as "express paths", either avoiding many intersections, or having the traffic lights timed for the speed of a bicycle, not cars. It is also worth noting that cyclists are very confident while riding - there is the expectation that cars and pedestrians will keep the path clear and they do ride very efficiently as a group. Everyone seems to respect the hierarchy that cars yield to bicycles, which in turn yield to pedestrians.

Bike Parking at a Metro Station in Copenhagen
Good luck finding your bike!

With so many bicycles, finding places to park your bike can be challenging. Probably the most impressive piece of infrastructure were the areas provided for cyclists to lock their bikes adjacent to the train or subway stations. There were literally thousands of bikes locked into the park areas dedicated for cyclists. And as their popularity continues to increase, additional street parking is being provided in many locations - in Malmo, new structures to lock your bike are shaped like a car so everyone can see how many bikes can be parked in the space where only a single car would normally fit.

That is not decoration - heavy upright steel bikes are the most
commonly used bikes in those cities.

By far, the typical bicycle used are the upright steel urban bikes, typically with a basket or some form of storage unit. Even the hipster retro fixed gear bikes were rarely seen and during my five days in the area, I only spotted one performance road bike amongst the thousands of bicycles being ridden around town. Helmets were also very rarely spotted - that's both a testimony of how safe it is to ride in those cities, and an example of the casual aspect of cycling there - people ride in suits, skirts, high-heels, etc. No special clothing or accessories, just get on the bike and pedal!

This Koga was the ONLY performance road bike I saw over 5 days.

The reality is that cycling is viewed as a means of transportation and not as a sport or activity. Therefore, practicality is key - no fancy outfits, extra accessories or expensive bikes. People use their bikes many times a day as their main way to get around town and many don't even own a car. In central Copenhagen for example, there are 560,000 bikes - more than the 520,000 inhabitants for the same area.

Who needs a car? A typical sight adjacent to apartment buildings.

Another great example of how bicycles are used, is that 25% of families with 2 children use a cargo bike as a mean of transportation. They are commonly seen around town, carrying either children or groceries. It is also noticeable how little vehicular traffic took place - this was very evident in Malmo, which is smaller than Copenhagen but is still a sizable city on its own. Compared to other cities I've ever visited, the roads always felt empty and the air was clean. Driving a car is designed to be somewhat inconvenient, so that more residents are then encouraged to use public transportation or just ride their bikes.

Cargo Bikes used for families are the perfect symbol for Copenhagen

It is difficult to understand if the bike culture was such that these cities were compelled to develop this great bike infrastructure, or if that infrastructure instead served to cultivate and grow the popularity of cycling within the city. One thing that was clear after visiting Copenhagen, is that there was nothing specific to that city that makes it a haven for cyclists. In other words, everything that has been incorporated there can be incorporated into any city in the world. All that is needed is the willingness to change and educate those who are still enamored with the car culture. Think about it, no traffic, fresh air, healthy people, a walkable city...ahhh, Copenhagen!

THE CYCLIST'S INTERNET - A collection of the best cycling websites!

Let's face it, as much as you may love VeloDiet, it is just a humble little blog and it won't be able to cover the entire world of cycling through its weekly posts. But fear not, the internet offers you a wide selection of websites dedicated to cycling that will inspire, educate, entertain and waste your time instead of mowing the lawn! As a dedicated blogger, I've spent thousands of hours over the last few years carefully evaluating a variety of websites so I can bring you a list of my favorite cycling websites!

BICYCLING - http://www.bicycling.com/ Let's start with the basics. Literally, Bicycling magazine and its website are a great resource for the beginner cyclist. Although they offer a variety of articles about professional cycling, culture, guides, etc, its strength lies on the fact that it is written in a very approachable manner and offers many basic tips for those who are just getting into the sport. As you become more experienced however, it might become a bit too basic and superficial, but when I was first getting started, it was one of my go-to sources.

GCN Global Cycling Network - http://www.globalcyclingnetwork.com/ Another good source for basic information is GCN, which uses youtube videos as its main interface. But GCN, which is rapidly growing, goes far beyond basic tips, as they offer over a thousand videos covering professional racing, training videos, all with a nice touch of Brtish humor.

RAPHA FILMS - https://vimeo.com/raphafilms If it's inspiration you are after, high-end clothing apparel company Rapha, produces incredible quality films which are beautiful not only to cyclists, but to anyone who enjoys beautiful scenery and human spirit. My favorite is a film of an epic journey re-creating the first ever Tour de France stage that went over the high mountains in 1910. You can watch it here - it's gorgeous!

THE COL COLLECTIVE - http://thecolcollective.com/ Another source for beautiful inspiring videos, The Col Collective focuses more on providing inspiration and education for those cyclists who are about to venture up cycling's most famous mountains. So, along with heartbreakingly beautiful scenery, you get information such as steepest sections, when to take breaks, etc. You can watch their video collection here!

Rapha Films offer great cycling inspiration through beautifully made short films.

CYCLINGTIPS - http://cyclingtips.com.au/ Now venturing into the world of blogs, CyclingTips is an Australian website that provides a window into the culture of cycling, offering not only tips, but professional racing coverage, news, reviews etc. Their Roadtripping section also offers photo and video blogs of amazing cycling journeys, if you still want to look at more places you wish you could ride on. It's also worth noting that they recently launched ELLA , another website which focuses on women and cycling.

VELOMINATI - http://www.velominati.com/ Velominati, the Keepers of the Cog, is probably best known for their official "Rules" for cycling. The blog is intended for the more hardcore cyclists who appreciate tradition with a heavy dose of over-the-top nonsense, but their articles are hugely entertaining. If you want to feel you are a part of an elite underworld culture, this may be the site for you!

CYCLOCOSM - http://cyclocosm.com/ This site is dedicated to the more advanced cyclists who race or enjoy watching professional racing. Its author, Cosmo Catalano, has a great way to analyze professional race tactics and a keen eye for detail, which makes his How The Race Was Won video series hugely entertaining, and a great learning tool for amateur racers who can see how the professionals apply their tactics.

CYCLINGNEWS - http://www.cyclingnews.com/ If professional cycling is what you are after, then Cycling News is probably the best source of comprehensive news from the professional peloton. Although they also offer some tech review, their strength really lies on the coverage of all aspects of professional cycling, including in-depth coverage of even minor races, and many great interviews as well.

PELOTON - http://pelotonmagazine.com/ If you instead prefer to focus on the beauty of cycling, along with culture and beautifully written articles, Peloton magazine is the place for you. Their feature articles are so well-written and photographed, that even the most selective literati could be caught reading an article about a Paris coach-builder from 1861. It does offer the usual cycling magazine stuff, but it is a level above the competitors when it comes to writing itself.

The Col Collective - informative and inspiring films. Above, my dream ride - the Stelvio!

STRAVA - http://www.strava.com/ It's even a word in this page's glossary , but no article about cycling websites would be complete without mentioning Strava. Although it is a training app that tracks your bike rides (or other activities) using a GPS device, its social aspect of sharing ride information with other cyclists, or comparing performances on specific stretches of road (called segments) is making Strava an integral part of cycling culture. And yes, it can still be a great training tool as well!

BIKEFORUMS - http://www.bikeforums.net/forum.php - Need more information from the world wide web of cycling? You can tap into the cycling community on Bike Forums. It offers many different forums dedicated to specific aspects of cycling and the folks can be quite helpful (or not - the roadies are a tough crowd). But if you feel isolated as you are starting, this is a great place to start!

Of course, there is Facebook which you can use to connect socially with local cycling clubs in order to know of group rides, but also to follow almost all the webpages listed above. Facebook for me is mostly my little cycling hub (with an occasional photo of a baby here and there!)

Well, this should keep you occupied on the next rainy cold day when you decide its best to stay off the bike. Did I miss anything - if so, please share in the comment section below!

GOING THE DISTANCE! How to ride longer distances on the bike!

I remember the gratifying feeling when I started cycling for longer distances on my first road bike. Vividly I remember my first 40 mile ride and proudly fighting cramps while walking down the stairs when I arrived home. I also remember my first "metric century", 100km (62 miles) doing laps on Hines Dr in November, and feeling like a real cyclist for the first time. To date, my longest ride so far has been 202kms (125miles), but that pales in comparison to the night when I grabbed my old mountain bike from the backyard shed and rode 8 miles to the next town and back. I weighted around 250lbs (114kgs) and it was my first ride on the roads and away from the stationary bike.

The point is that kilometers or miles don't really describe how long a ride may be. But riding longer than you think you are capable of, not only feels like a great psychological accomplishment, it also allows you to explore your neighborhood, your city, your state and even your country. And the time spent on the bike translates into a lot of calories burned while you are discovering a whole new world. So here are some basic guidelines which can help you move up the distance ladder!

You can find a lot about your world and yourself at the end of a long road!

BIKE FIT - It's one of the first rules and if you want to ride for longer distances, it is crucial that your bike fits you correctly and that you are comfortable riding it. For me, the 50km (30 miles) distance is when my body starts to feel even a slight difference in my bike setup, and that's when things can really start to hurt. Unfortunately, even a couple of centimeters difference in your bike setup can make a huge difference in how painful a long ride will become. So, when you purchase your bike, please make sure the local bike shop will perform a bike fitting. And if you own a bike and feel uncomfortable after riding a few miles, stop by a bike shop and have they look at your riding position. Explain your goals to ride longer and have them adjust your bike. It may change your life!

FOOD AND DRINK - You burn a lot of calories riding a bike, and when you spend a long time on your ride, you need to replenish those calories. It is important to eat before, during and after your bike ride. This will be discussed further in the weeks ahead, but eating enough carbs at least 2 hours before a long ride, having energy bars or bananas during your ride as snacks, and eating some protein after the ride is a good start. The same goes for liquids. Being hydrated is crucial for cycling and drinking enough water should be a daily habit, not something you do before a ride. During the ride, it's important to have enough bottles with liquids (or some energy drinks with electrolytes) to help you keep pedaling longer. Whatever you do, make sure that what you eat and drink tastes good!

ROUTE - I wrote previously about finding good roads for cycling here and when you are trying to ride further than you are used to, it becomes even more important. When you are starting up, adding a couple of more miles by riding further down your usual route is simple enough. But as you get used to longer distances, finding routes to keep you motivated becomes key. Whether it is finding a destination to ride to and back, or new roads to keep your trip visually interesting, make sure that your route will keep your mind and soul moving you forward.

Looking ahead and back! 145kms were a lot easier with a group of friends.

WEATHER - Knowing what the weather will be like and being ready to ride, mentally and physically in those conditions is another important factor. Temperature will dictate what you should wear and if rain or snow is forecasted, you will need to prepare yourself mentally for what could become epic conditions (or postpone your attempt for another day). Being aware of the wind is also very important. How strong and which direction the wind will blow will make a huge impact on how much effort you will have to put into your ride. When possible, always try to ride against the wind first, so that you can get the hard part out of the way and have the advantage of the wind on your back as you return home. Probably one of my biggest surprises when I started riding, is how tough the wind can be for bicycles.

CADENCE - As you can read here, cadence is the rate of speed in which you turn your bike pedals, measured in RPM's. Most beginner cyclists pedal at a slow cadence, putting a lot of force in each pedal stroke, which in turns cause your leg muscles to tire quickly. Although there is a lot of different opinions and personal preferences, most agree that 90 to 100rpm seems to be a very efficient cadence which allows you to go further without compromising your leg strength. At first pedaling that fast will seem unnatural and difficult, but try increasing your cadence a bit at a time and find out which rate of pedal speed works best for you.

BREAKS - It might seem obvious, but taking breaks will help you ride longer and release some mental fatigue from being on the road for a long time, especially if the weather is not cooperating. It also provides a great opportunity not only to rest, but to eat something, refill your bottles and use the restroom. It should be mentioned that for many cyclists, the breaks are almost as enjoyable as the ride itself.

Slow down and smell the flowers. Enjoying an early spring day during a slow ride!

TIME - Plan your day to allow plenty of time for your bike ride. Make your time on the bike about being on the bike! You don't want to worry about what needs to be done after your bike ride or, worse yet, have to rush back home and disrupt the flow of the bike ride. Especially if you are planning on riding longer than usual, make it a goal on your calendar and the sole event for the day. Also, give yourself extra time (and be prepared for) any flat tires or other basic mechanicals you may encounter.

GROUP - This one is big. Probably the biggest aid in riding further than ever before is to ride with a group of friends. The benefits are many. Riding in a group is the most efficient way to ride as it protects most cyclists from being exposed to the wind, allowing them to conserve more energy. You get to enjoy the camaraderie and help each other distract yourselves from any struggles as the miles start to take their toll. The more experienced riders can offer tips and help you become a better cyclist. The coffee breaks are much more enjoyable. You will get help in case you get a flat tire (or some friendly banter). The list goes on and on...

SLOW DOWN - If your focus is distance, it's best to ride a bit slower. That means adjusting not only your speed, but also your frame of mind. Perhaps it's as simple as not looking at the bike computer and instead taking in the scenery, or just taking additional breaks for some photographs or an extra coffee break. The key is to enjoy your time on the bike and allow your mind and body to benefit from being on the ride, instead of just suffering from it. Save the suffering for another day!

In the future, we'll go deeper into some of these guidelines, but with spring having now fully arrived, I wanted to share some hints to help you push yourself further down the road. If you think I missed anything, or if you have any additional hints that helped you ride further, please share your thoughts on the comments below!