How to Lose Weight Through Cycling Without Sacrificing Strength or Power

The Climb (#152)

Many cyclists chase lower body weight thinking it’ll automatically make them faster, but extreme dieting and excessive training often destroy power and performance. In this week's The Climb newsletter, I explain how to set realistic targets, eat for fat loss without losing strength, and build a smarter, sustainable approach that works especially well for riders over 40.

I see this all the time: cyclists trying to lose weight by riding more, eating less, and hoping the scale drops quickly. I’ve done it myself in the past. You think getting as light as possible will make you faster, especially on the climbs. It sounds logical.

But the reality is very different. There’s growing awareness in the cycling world now that chasing the lowest possible weight usually tanks your power, your sprint, and your ability to push hard. You end up lighter, yes, but also weaker. And on the bike, that’s a terrible trade-off.

What most riders actually want isn’t to be light. It’s to be lean and strong.
And those two things are completely different.

When I coach cyclists, especially those over 40, I always tell them not to set their weight targets based on what pros weigh.

Pros live on the bike, train 20–30 hours a week, have team chefs, massage, unlimited recovery, and the genetics to match.

None of that applies to busy riders who have jobs, families, stress, limited training time, and normal lives.

Instead of chasing a random number, I help people set realistic body composition goals. We talk about being lean enough to feel good on the climbs, but strong enough to produce real power. That’s the sweet spot. It’s where performance lives.

And losing fat while keeping power is simpler than most people think. It’s just not achieved through suffering.

Here’s the basic formula:

A small calorie deficit, enough protein, consistent strength training, structured riding, and proper recovery.

That’s it. Nothing extreme. Nothing punishing. Nothing unsustainable.

The magic is in the balance.

When your deficit is small, around 300 to 400 calories, you burn fat without losing muscle.

If you combine that deficit with enough protein, ideally 1.6 to 2.2 grams per kilo of bodyweight, your body holds onto muscle and your power stays steady. Add in one to two weekly strength sessions, and you actually get stronger while losing fat.

This is why my clients over 40 tend to do so well. They don’t have to train like a pro or starve themselves. They just follow a balanced plan that fits their lives. The goal is to keep training quality high, recovery strong, and nutrition consistent.

When those three things line up, fat loss becomes predictable, and performance stays high.

But it’s easy to get this wrong. There are a few traps that almost every cyclist falls into at some point:

Over-restrictive dieting.

Huge calorie deficits cause fatigue, cravings, binge eating, poor recovery, and a drop in power. You can’t train well if you’re starving.

Too many rides.

More riding doesn’t always mean more fat loss. If you’re riding too much, cortisol goes up, hunger goes up, and you end up overeating. The quality of your sessions drops, too.

Under-fuelling hard workouts.

Trying to do intervals on an empty tank usually leads to poor performance, slower progress, and increased hunger later in the day.

Not doing strength training.

This one is huge. When you diet without lifting, your body loses muscle as well as fat. And muscle is what produces power.
Lose muscle, lose power.

This is why the “less is more” approach works so well. You’re not trying to starve yourself or turn every ride into a grind. You’re trying to create the right environment for fat loss and strong performance.

In my coaching, especially with riders over 40, I focus on helping people become leaner, stronger, and more resilient. That means prioritising recovery, fuelling properly, and using strength work to protect muscle. It’s a smarter, more sustainable way to improve your power-to-weight and feel better both on and off the bike.

And it’s the approach behind the Cycle Lean Project. When someone follows the plan, structured riding, sensible nutrition, and simple strength work, they don’t just lose fat. They get stronger. They feel better. They perform better. That’s what we aim for.

If you want to stop chasing extreme diets and start using a balanced method that actually works, the January 2026 Cycle Lean Project is now open. Spots have already been filled, so grab your space before they all go.

Plus, sign up before January and get full access to Training Peaks Premium to help support your training ahead of our launch on the 5th.

Join the Cycle Lean Project – January 2026

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Project: This comprehensive, all-in-one product group coaching programme is everything you need to shed kgs and ride faster.
2. The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.

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