How to Lose Weight Without Killing Your Cycling Performance
The Climb (#173)
Most cyclists I speak to are stuck in the same loop…
They want to lose weight, ride stronger, and improve their watts per kilo, but the moment they try to diet, their performance drops off a cliff.
I’ve seen this over and over again coaching cyclists over 40.
And the mistake is almost always the same:
They underfuel their rides, thinking it’ll speed up fat loss.
The reality? It does the opposite.
The Biggest Mistake: Trying to Burn Fat While You Ride
When I first started cycling, I made this exact mistake.
I’d head out on long rides with barely any fuel, thinking:
- “This will burn more calories”
- “This will help me lose weight faster”
What actually happened:
- I faded halfway through rides
- My pace dropped
- I felt terrible by the end
And then I’d get home and absolutely hammer biscuits and snacks just to feel normal again.
Sound familiar?
That’s because when you underfuel:
- Your performance drops
- Your hunger skyrockets
- Your food choices get worse
You don’t lose weight faster — you just make it harder to stay consistent.
The Shift That Changes Everything
The biggest breakthrough for my clients comes when we separate two things:
- Fuelling for performance (on the bike)
- Creating a calorie deficit (off the bike)
Most cyclists try to do both at the same time… and fail.
My rule is simple:
Fuel the work. Control the intake off the bike.
Once you understand that, everything becomes easier.
What Proper Fueling Actually Looks Like
Let’s make this practical.
If you’re heading out for a longer ride (say ~100km), here’s what I typically recommend:
Before the ride
- Aim for 1–1.5g of carbs per kg of body weight
- Example:
- 70kg rider → 70–100g+ carbs
This sets your glycogen levels so you’re not starting empty.
During the ride
- Aim for ~60–70g of carbs per hour
- Start from hour one
So if you’re riding for 4 hours:
- You’ll need ~240–280g+ carbs total
That might look like:
- Carb drink mix
- Gels
- Bars
The key: plan it before you leave and actually consume it.
What happens when you get this right?
- You ride stronger
- You maintain pace
- You recover better
- You don’t come home starving
And that last one is massive for fat loss.
Real Client Example
I coached a client preparing for an ultra-endurance event across Portugal.
He was doing plenty of training… but:
- Always riding fasted
- Not fuelling properly
- Struggling to lose weight
We changed one thing:
We fuelled his rides properly.
Then we tightened up his nutrition off the bike.
Over 8 weeks:
- He lost ~8kg
- His energy improved massively
- His riding felt stronger and more consistent
That’s the key lesson:
Fueling more didn’t stop fat loss — it actually made it easier.
How to Lose Weight Off the Bike (Without Sabotaging Performance)
This is where fat loss actually happens.
Here’s how I approach it with clients:
Step 1: Track your baseline
- Use an app like MyFitnessPal
- Track everything for 7 days
- Be honest — this is where most people slip
Step 2: Create a calorie deficit
- Aim for ~500–1000 calories per day
- Adjust based on progress
Step 3: Track progress weekly
- Weigh daily → average over 7 days
- Track:
- Weight
- Photos
- Measurements
Step 4: Review and adjust
- No weight loss? → tighten up tracking or increase deficit
- Losing weight? → keep going
What I always tell clients:
Tracking your food is like tracking your spending.
If you don’t know where it’s going, you can’t control it.
What About Fasted Rides?
This is where a lot of confusion comes in.
My take:
- Fasted rides can have benefits (fat adaptation, metabolic health)
- But they are not ideal for performance
If you’re:
- Trying to ride faster
- Improve power
- Perform well in events
Then underfueling your rides will hold you back.
Simple as that.
Use fasted rides sparingly and intentionally — not as your default.
What’s a Realistic Rate of Weight Loss?
For most cyclists I coach:
- 0.5kg – 1kg per week is realistic
- Faster is possible short-term, but not sustainable
I’ve had clients lose:
- 6kg in 6 weeks
- 8kg in 8 weeks
- 14kg in 12 weeks
But the key is:
It’s controlled, not reckless
Signs you’re pushing too hard:
- Constant fatigue
- Poor training performance
- Low energy day-to-day
- Feeling flat on the bike
If that’s happening…
Your deficit is too aggressive.
The Simple Plan (If You Want No-Nonsense)
If you just want something to follow, here it is:
- Track everything you eat for 7 days
- Set a 500–1000 calorie deficit
- Fuel your rides properly (don’t skip carbs)
- Weigh daily → review weekly average
- Adjust based on progress
Then repeat.
My Strong Opinion (That Most Cyclists Get Wrong)
A lot of cyclists believe:
“I need to eat less and train on empty to lose weight.”
I completely disagree.
You don’t need to fear carbohydrates — you need to use them properly.
- Eat carbs to fuel your rides
- Reduce intake when you’re less active
- Stay consistent with your calorie deficit
That’s how you:
- Get leaner
- Ride stronger
- Improve performance
Even after 40.
The Bottom Line
If you take one thing from this:
Stop trying to lose weight on the bike.
Instead:
- Fuel your training properly
- Control your calories off the bike
That’s how you lose weight and ride better at the same time.
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