By Jae-Ha Kim
Chicago Sun-Times
May 1, 2002
Here’s what separates the weekend biking enthusiast from Chris Naunheimer, founder of the northwest suburbs’ cycling club the Arlington Flyers.
Every year just about this time, we may dust off our Schwinns and go for leisurely rides that usually end with a frothy drink or a scoop of ice cream. When it rains (or we get tired), we quickly pedal back to the comfort of our homes.
Naunheimer–an engineer by day and a cycling devotee by night–starts his day with lots of water.
Actually, water is big in his overall diet. He waters down the occasional glass of juice he allows himself and even sprinkles water over his whole grain cereal.
“I believe cow’s milk is for cows,” the 29-year-old Arlington Heights resident says. “I was allergic to milk as a child so I was raised on soy milk. A while ago, a friend who’s really into nutrition challenged me not to drink any type of milk at all. That’s when I began eating cereal with water in it. I was surprised to find that it tasted really good that way.”
Regardless of whether we believe that culinary tidbit, his water intake is something we all need to emulate, especially if we’re planning on exercising outdoors.
“You can sweat two quarts of water in a hour,” says registered dietitian Monique Ryan, founder of the Evanston consulting company Personal Nutrition Designs. “You have to remember to drink enough fluid or you will get sick.”
One way to check whether you’re hydrated enough involves a bit of the ick factor: If your urine is clear, you’re fine. If it’s yellow, you need more fluids.
But back to Naunheimer.
“My philosophy on nutrition is that the more regular food you eat, the better,” Naunheimer says. “I’d rather get my carbs from eating some Fig Newtons or a banana than an energy bar. They just taste better to me, and it’s important that I eat well since I’m never not training. I may take a couple weeks off at the end of a racing season, but then I get right back to it.”
At 5 feet 10 inches and a lean 160 pounds, Naunheimer seems to have the ideal body for cycling, a sport in which he has competed since he was 16. But Naunheimer says he’s actually on the heavy side for his sport. Pro cyclists his height range from 140 to 155 pounds.
“I’ve never had a weight problem, but your metabolism definitely changes as you get older,” he says. “I have a 17-year-old brother who’s thinner than I am and he drinks Hershey’s chocolate syrup right out of the bottle. Guys that age can eat anything.”
While chocolate syrup may be a bit much for most of us, it’s not a bad idea to treat your body to a little something before a workout.
“You need to make sure you have enough glucose running through your bloodstream,” Ryan says. “A lot of people ride after work, so I’d suggest they have a light snack beforehand–maybe a granola bar, fruit or some lowfat yogurt. I emphasize whole grains, fruits and vegetables for breakfast, lunch and dinner. If you’re worried
about not getting enough calcium from dairy products, get it from green leafy vegetables or calcium-fortified orange juice and soy milk. You may also take a calcium supplement.”
Naunheimer’s meals fit her recommendations. He never eats fast food and instead enjoys protein-rich peanut butter sandwiches or a fresh veggie dog. He’s also fond of chicken rolls (mozzarella wrapped in chicken and breaded), salads with balsamic vinegarette dressing and fruit.
Lest you think he’s a culinary freak of nature, Naunheimer doesn’t deny himself when it comes to his one weakness: Chocolate.
“I refuse to cut that out of my diet,” he says, laughing. “I have a real weakness for Ghirardelli chocolate.”
Married to his high school sweetheart, Christine, the Naunheimers occasionally go for rides together for leisure, not competition.
“We ride together in tandem on those double bikes,” he says. “She enjoys that. She can look around and stop pedaling if she feels like it. It’s really fun.”
