The Climb (#150)

Most cyclists think long, low-intensity winter rides will melt fat, but research and real-world coaching show the opposite.

In this week's The Climb newsletter, I break down why Zone 2 alone falls short, why challenges like the Rapha 500 can actually stall your progress, and what a smarter winter training plan looks like if you want real fat loss and better performance heading into spring.

Every winter, I see the same pattern. Cyclists ramp up the long, slow miles because they’ve heard that Zone 2 is the fat-burning zone. I bought into that for years myself. It sounds logical: longer time in the saddle, lower intensity, steady fat burn.

But here’s the reality I’ve seen with clients, and in myself: long Zone 2 rides on their own rarely lead to meaningful fat loss. In fact, they can backfire.

Why? Because low-intensity riding doesn’t burn as many calories as people think, and if you’re riding more but not fuelling properly, you end up over-compensating in the kitchen.

You finish a four-hour winter slog starving, eat everything in sight, and wonder why the scales don’t move. I’ve done this. Half of my clients have done this before they came to me.

And this is why the Rapha Festive 500 over Christmas is exactly what you shouldn’t be doing if fat loss is your goal.

It’s a perfect storm: huge volume, cold weather, increased appetite, tired legs, added stress, and zero structure.

People push themselves through it because it feels noble or “hardcore,” but most end up exhausted, overeating, under-recovered, and no leaner for their effort. If anything, it disrupts consistency and sends you into January burnt out.

If you want real fat loss and better fitness, your winter training needs something smarter than simply stacking up mileage.

When I work with riders who want to drop fat and still improve performance, I always talk about using a blend of training stress. Base miles absolutely have their place, but they work best when paired with strength training, short bursts of intensity, and, the big one, consistent nutrition.

Fat loss happens from a sustainable calorie deficit, not from riding as much as possible. Performance gains happen from intelligently applied training stress, not accidental volume.

When riders combine structured training with consistent nutrition, results become predictable. I’ve coached cyclists who’ve dropped four to twelve kilos over winter while gaining twenty to forty watts on the bike. That only happens when the training is controlled, not chaotic.

A few examples from clients I’ve worked with:

Keith joined The Cycle Lean Project in 2025 and dropped 12 kg while gaining 60 watts by following a structured mix of endurance, tempo, and a weekly strength session.

Martin was new to cycling after coming from weight lifting. But the Cycle Lean Project allowed him to create the perfect mix and lose 6 kg in 6 weeks.

And even in my own training, when I stopped trying to smash huge winter volume and instead focused on structured work, fuelling properly, and lifting twice a week, everything improved. Fat loss, strength, and consistent training all became easier.

So let me give you a simple winter roadmap you can follow if you want to see this kind of progress yourself.

MINI WINTER BASE + FAT-LOSS ROADMAP

1. Train 4–5 days per week, not 7.

Your body adapts from recovery, not exhaustion. If you’re doing more than five days a week over winter, you’re probably slowing your own progress.

2. Anchor your week with two structured interval sessions.

One tempo or sweet-spot workout.
One short-interval or VO2-style session.
This is what drives fitness gains without needing huge volume.

3. Add one longer Zone 2 ride only if time and energy allow.

A long ride is still useful, but it shouldn’t be the main tool if your goal is fat loss. Volume without control is what derails most riders.

4. Strength train at least once a week (Ideally two).

This is the most overlooked piece for cyclists. Strength training helps fat loss, supports bone density, boosts power output, and protects you from overuse injuries.

5. Keep your calorie deficit small and consistent.

Around 300–400 calories below maintenance.
Large deficits kill recovery, reduce training quality, and lead to overeating later. Consistency wins every time.

6. Hit your protein target daily.

Aim for 1.6–2.2 grams per kilo.
Protein is key to feeling full, recovering well, and keeping muscle while losing fat.

7. Fuel your harder sessions properly.

Don’t train on empty. Under-fuelling reduces workout quality, slows progress, and increases hunger later in the day.

8. Prioritise sleep and low-stress days.

Most cyclists think their training plan is the problem. It’s usually sleep and stress. Poor recovery kills fat loss faster than anything else.

When you put all of this together, fat loss becomes predictable, energy improves, and fitness starts trending up instead of down. You don’t need the Rapha 500 to “earn” your winter progress. You need a plan that your body can actually recover from.

This is the exact approach I use in The Cycle Lean Project. It’s built for cyclists who want to lose fat, get stronger, and hit spring feeling fitter than they have in years, without stacking up endless winter miles or feeling like they’re constantly dieting.

Enrollment for the January 2026 Cycle Lean Project is now open, and the Black Friday offer is live. It’s the lowest price we’ll offer all year, and it always fills fast.

If you want to lock in your place early, you can join here:

You’ll get:

• Coaching with me
• Training Peaks Premium
• A guaranteed spot in the January Cycle Lean Project

It’s the best deal I offer all year, and it’s designed to help you lose weight, ride stronger, and build real fitness in as little as five hours a week.

The deal ends 1st December.

The Cycle Lean Black Friday Bundle

P.S. From January, I’ll also be offering home blood tests as a separate service from my coaching. (UK only)

A phlebotomist will come to your house, take your blood, and then you’ll get:

• A full review of your results
• Clear guidelines based on what your markers are showing
• Training and lifestyle programming tailored to your numbers

To start, I’m looking for 20 people to help me test this service and provide some reviews. I’ll be offering it at a heavily discounted rate, just enough to cover costs.

If you’d like to be one of the 20, please email me at
neildanwell@danwellcoaching.com
with the subject line: Bloods

I’ll reply with details and next steps.

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

1. The Cycle Lean Blueprint: This comprehensive, all-in-one product 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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