WHO THIS IS FOR
IS THIS YOU?
The rider chasing better watts per kilo
You want to improve climbing and race performance by reducing body fat without compromising the training that builds power.
The cyclist stuck in the weight-loss trap
You have tried restricting calories but always end up slower, flatter, and frustrated. You suspect you are doing it wrong.
THE ROADMAN VIEW
The Roadman view
The most common weight-loss mistake Anthony sees is riders trying to lose weight and train hard at the same time — cutting calories across the board, showing up to intervals half-fuelled, and wondering why their FTP is falling. Dr David Dunne said it on the podcast clearly: you cannot simultaneously create adaptation and aggressively restrict energy. The body chooses survival over performance.
The framework that works in the World Tour, and the one Anthony has used personally, is 'fuel for the work required.' Hard sessions and long rides get full carbohydrate support. The deficit comes from easier days — lower-intensity rides where glycogen is not the limiter — and from off-bike meals, not from training. You are not eating less training food; you are eating smarter across the whole day.
The protein piece is equally important and often overlooked. In a calorie deficit, your body will cannibalise muscle for fuel if protein intake drops. Keeping it at 1.8–2.2g/kg while in a deficit is the difference between losing fat with power intact and losing fat with power alongside it. Alex Larson has talked about this extensively — the riders who get lean and stay fast are the ones who protect protein religiously.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr David DunnePerformance nutritionist to INEOS Grenadiers, EF Education, and Uno-X
The fundamental error in most amateur weight-loss attempts is applying a calorie deficit uniformly across the training week. World Tour nutrition periodises energy availability around the work: high carbohydrate availability on hard days, moderate restriction on easy days. The result is body composition improvement without the power loss that comes from chronically under-fuelling training.
Hear it: World Tour Nutritionist - “We Got Weight Loss Wrong” - Alex LarsonSports dietitian specialising in body composition for cyclists
Cyclists who lose weight and keep power share two habits: they never under-fuel hard sessions, and they eat high protein consistently. The ones who lose power are the ones who restrict uniformly, go low on protein, and end up in a chronic low-energy availability state that suppresses adaptation.
Hear it: How Cyclists Can Get Lean & Stay Lean Forever | Alex Larson
PRACTICAL APPLICATION
DO THIS WEEK
Fuel training sessions as normal — cut elsewhere
Do not reduce carbohydrate intake on hard or long ride days. On easy ride days and rest days, reduce portion sizes at main meals by 200–300 kcal versus your normal intake. The training gets its fuel; the deficit comes from non-training hours.
Protect protein at every meal
1.8–2.2g/kg of protein per day is the floor while losing weight. For a 75kg rider that is 135–165g/day. Anchor every meal with a lean protein source — chicken, fish, Greek yoghurt, eggs, legumes — so your body preserves muscle even when calories are restricted.
Weigh weekly, not daily, and target 0.3–0.5kg per week
Daily weight swings of 1–2kg from glycogen and water are normal and meaningless. Track a weekly average over four weeks. If you are losing more than 0.5kg/week consistently, eat slightly more on easy days — the pace is too aggressive.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKECutting carbs before and during hard sessions to 'burn more fat'.
FIXUnder-fuelling intervals and threshold sessions blunts adaptation and drops power. Fuel the hard work fully; apply the deficit elsewhere.
MISTAKECutting calories uniformly on all days including race days.
FIXPeriodise energy around the work. Full carb availability on training days, moderate restriction on easy days and rest days.
MISTAKEGoing low on protein to reduce calories.
FIXProtein is the most calorie-efficient way to preserve muscle in a deficit. Cutting it to save calories is a false economy that costs you the power you are trying to protect.
FAQ
FREQUENTLY ASKED QUESTIONS
How much weight do I need to lose to improve my cycling?
Is it possible to lose weight and gain fitness at the same time?
Can I use fasted riding to lose weight?
What is the Fuel for the Work Required approach?
Do I need to count calories to lose weight while cycling?
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