The hardest part of being an aging athlete is getting the fuel right so we don’t bonk, but also not eating our way to being too heavy for a 16-pound (7kg) race bike. Finding the right balance isn’t easy.

On one hand, I ride a bicycle (one of my five) around 8,000 miles a year. That’s a low-side average. When you’re pushing out 300 miles in a week, it’s easy to not pass on that most excellent double pulled pork barbecue bacon burger with fried onion straws. With fries. Ahem. Therein lies my problem.

When I started cycling at 41, after running for the better part of a decade, I jumped my mileage up quickly and lost a massive amount of weight. I’m 6′ tall and went from 172 pounds down to the 150s. I was skinny. My wife finally said, look, mister, you better do something about this skinny thing you’ve got going on. I like you with a little more meat on those bones. Folks, there’s nothing quite like permission to eat. And eat I did. Now, at 51, I’m pushing 185 and I’m big enough that it’s time to do something to fix it. I used to eat at Subway regularly, but when you do the calorie math, I’m looking at a 1,000 calorie lunch and a 1,500 calorie dinner. Throw in a few muchies here and there, and all of a sudden, BAM! 185 stares back at you on the scale.

I started looking at salads from Wendy’s. The half-size Spicy Chicken Caesar was appealing so I gave it a go. With a piece of fried, spicy chicken. Looking up the calorie content, I’m right around 490 calories. I drink water with my lunch to save unneeded calories. I dropped three pounds in just shy of two weeks. My cardiologist probably wouldn’t be too happy with the “fried” part of the chicken, though. Then I got to thinking… that’s $35 a week just in salads at Wendy’s.

I started thinking about saving some money, because $7 for a freaking salad pissed me off a little, even if it was very tasty. Then, of course, fried…

Now, if I butterfly chicken breasts, I can get at least four lunches out of a package of chicken, plus dressing and croutons… I’m looking at about $4 per lunch – and I don’t use the cheap, nutrient-void iceberg lettuce. I use the good stuff; baby spinach, spring mixed greens and a romaine heart here and there.

The key to making your own salad is getting the chicken right. Not enough seasoning and you’ve got a boring hunk of flavorless chicken. Too much and it tastes gross. Cook it too long and it’s dry. Raw will obviously get you sick (or worse).

The best seasoning for chicken is McCormick’s Montreal Chicken seasoning. Montreal Steak seasoning works, too – but go light on either. Also, if you’re really feeling adventurous and want fantastic tasting grilled chicken, is the Grill Mates Applewood Smoked seasoning, again from McCormick. Go with the applewood first, then a light dusting of Montreal. This is the easy part; lightly sprinkle your seasoning over the chicken. I find that too much is overpowering, so be judicious. While I love “heat”, as in spicy seasoning, I find too much salt off-putting.

Next is the actual cooking of the chicken, and this takes some patience and practice to get right. First, I like to butterfly boneless chicken breasts so they cook fast. The only thing worse than over-cooked chicken is under-cooked chicken. The key to juicy chicken is a properly pre-heated grill. We’re aiming for 500+ degrees F (260 C). So, immediately after you get the grill lit (or you get the charcoal going), clean the grill surface with a wire cleaning utensil. Inspect the grill to make sure no pieces of wire stuck to the grill, then wait till the you’re up to temp.

With the grill up to temp, place the chicken diagonally across the grill with the seasoned side down. I know, I know… it looks better. Shut the lid and let it go for about three or four minutes. Make sure the grill isn’t flaring up on you. When you come back, the top side of the chicken should be turning white, as though it’s starting to cook. Flip the chicken, diagonal again. and let it go for another three and check the meat. You don’t want it to be too rigid (over-cooked) or rubbery (under-cooked). The chicken will bend a little bit under it’s own weight if you grab it with tongs on either end of the chicken but not if you grab it in the middle.

Until you get the “feel” of what a cooked piece of chicken feels like in a pair of tongs, I’d cut a piece in half, the thickest piece, to make sure it’s cooked through. The chicken should be a consistent color throughout – no darker center (that’s good for steak, not chicken).

Once the chicken is done – but just done, because you’re going to reheat this, presumably in a microwave oven at work, I place them in a storage container and immediately in the fridge for the next few days.

Now, for the reheat, I like to place a damp to wet paper towel over the chicken when I reheat it. This helps keep the meat’s moisture locked in so it stays juicy. The goal is to get it just hot enough without hammering it to death in the nuker.

The rest is just building a salad. I like the aforementioned spring mix and baby spinach, a small handful of croutons, a sprinkling of parmesan cheese and some Caesar dressing. Now, for the dressing, I have two favorites. I like Newman’s Own because all profits go directly to charity. However, I’d be remiss if I didn’t give Ken’s Steakhouse Caesar Dressing its props. That dressing is amazing.

Enjoy! And remember, more lettuce than chicken!