THE PROBLEM MOST RIDERS IN THIS SPOT FACE.
Most cyclists trying to lose weight do the same thing: ride more, eat less, do fasted rides, track every calorie, see results for a few weeks, then stall and rebound. Power drops. Mood drops. The numbers go back up.
The internet's calories-in-versus-calories-out advice is incomplete at best. Anthony lost 7kg in 12 weeks while eating MORE food than he had in years. Power didn't drop. Energy went up. The 9pm junk-food cravings stopped on their own. He didn't track a calorie. He didn't skip a meal. He didn't do a single fasted ride.
The reason most cyclists fail at weight loss is that they're fighting their physiology. Fuel performance properly, train consistently, sleep well — body composition follows. The protocol works because it stops fighting the body.
WHAT CHANGES IN THE COACHING
- ✓Eating to fuel training, not restricting to lose weight
- ✓Protein adequacy targeted at 1.6-2.0g/kg — most cyclists are well under
- ✓Carbs around training to support intensity and recovery
- ✓Body composition tracked by DEXA, calipers, or photos — not scale weight alone
- ✓No fasted rides — they bonk you, kill power, and don't accelerate fat loss
- ✓Sleep and stress treated as core nutrition variables, not extras
FUEL
HOW THE COACHING WORKS
The five pillars adapted for this segment. Same system — periodised differently to fit what you actually need.
FUEL PERFORMANCE
Every training session is properly fuelled. In-ride carbs at 60-90g/hr on rides over 90 minutes. Real meals around training. The energy availability that supports adaptation is the same one that drives body composition change — under-fuelling shuts both down.
PROTEIN ADEQUACY
Most cyclists eat far too little protein. We target 1.6-2.0g per kg of body weight, distributed across the day. Protein protects muscle during fat loss, accelerates recovery, and is the most satiating macro you'll consume.
TRAIN CONSISTENTLY
Body composition follows training consistency, not training intensity. The cyclist who rides 5 properly-fuelled hours a week for 12 months loses far more body fat than the cyclist who hammers for 10 hours, gets sick, takes 2 weeks off, comes back, repeats.
TRACK COMPOSITION, NOT SCALE
Scale weight conflates muscle, fat, water, and glycogen. Track body composition through DEXA, calipers, or progress photos every 6-8 weeks. Most cyclists doing this work see strength go up and clothes get looser even when scale weight is flat.
SLEEP, STRESS, HORMONES
Sleep deprivation tanks insulin sensitivity and increases cravings. Chronic stress elevates cortisol and stalls fat loss. These aren't optional add-ons — they're core nutrition variables. We coach them because ignoring them is why most diets fail.
FIXABLE MISTAKES
MISTAKES TO AVOID
The patterns that hold this segment back the most. Each one is fixable — that's the whole point.
01. FASTED RIDES
Fasted rides bonk you 60km from home, kill the session's quality, and don't accelerate fat loss meaningfully. They also reinforce a restriction mindset that makes the whole thing harder. Fuel rides over 60 minutes. Your body doesn't burn more fat hungry — it just trains worse.
02. TRACKING CALORIES ON MYFITNESSPAL
It works for a few weeks. It also turns food into a constant mental load, makes you suspicious of normal eating, and is almost always inaccurate by 15-25%. The cyclists who keep weight off long-term build food awareness, not spreadsheets.
03. SKIPPING MEALS OR DOING INTERMITTENT FASTING AROUND TRAINING
Skipping breakfast and then training, or training and then skipping dinner, almost always backfires. You bonk training, recover poorly, get hungry later, and overeat. Eat real meals around training. The body composition results come from the training and the protein adequacy, not from missing meals.
04. CUTTING CARBS TO LOSE WEIGHT
Low-carb training is the fastest route to dropping power, killing recovery, and tanking motivation. Cyclists need carbs to fuel hard efforts and rebuild glycogen. Body composition change happens around well-fuelled training, not in spite of it.
05. WEIGHING YOURSELF DAILY AND PANICKING
Daily scale weight bounces 1-2kg from glycogen, hydration, and food in your gut. Daily weigh-ins create emotional spikes that lead to poor decisions. Weigh once a week if at all, track body composition every 6-8 weeks, and judge progress on monthly trend — not yesterday's number.
IS THIS COACHING RIGHT FOR YOU?
YES, IF YOU...
- ✓Want sustainable body composition change through training and proper nutrition
- ✓Have been stuck in diet-and-rebound cycles you want to end
- ✓Are willing to fuel rides properly, including in-ride carbs
- ✓Want strength training as part of the protocol, not a side note
- ✓Understand body composition is measured in months, not weeks
- ✓Want power and body composition to improve together, not in conflict
NOT IF YOU...
- ×Want a crash diet or quick-fix protocol
- ×Aren't willing to fuel training properly
- ×Have an active eating disorder (please work with a clinical specialist first)
FREE COMPANIONS
TOOLS & READING FOR THIS SEGMENT
Practical companions to the coaching — built around the same principles, free to use.
RACE WEIGHT CALCULATOR
Honest race-weight target for climbing-heavy events — built around fuelled training and held performance, not crash dieting into the date.
ENERGY AVAILABILITY CALCULATOR
Calculate energy availability against training load. The single number that decides whether body composition change protects power or kills it.
FUELLING CALCULATOR
Carb-per-hour targets for fuelled rides. The opposite of fasted training — and the protocol that actually drops body fat without dropping power.
CYCLING WEIGHT LOSS: FUEL FOR THE WORK REQUIRED
The reframe that ends diet-and-rebound cycles. Eat to support training, not to punish it — body composition follows.
CYCLING WEIGHT LOSS MISTAKES
The five patterns that wreck cyclist weight loss — fasted rides, calorie tracking, low-carb training, daily weigh-ins, restriction-on-restriction.
THE FASTED RIDING MYTH
Why fasted rides bonk training, kill power, and don't accelerate fat loss meaningfully. The science the internet's diet content keeps ignoring.
EATING MORE, WEIGHT LOSS, OFF-BIKE EFFECTS
The protocol Anthony used to lose 7kg in 12 weeks while eating more food than he had in years — and why power went up, not down.
CYCLING BODY COMPOSITION GUIDE
DEXA, calipers, and the metrics that actually tell the body composition story. Why scale weight conflates muscle, fat, water, and glycogen — and what to track instead.
COACHING FOR OTHER SEGMENTS
Same five pillars. Different periodisation depending on who you are and what you're training for.
MASTERS RIDERS
40+ — preserve power, manage recovery
OVER 50
Deeper recovery, targeted strength, joint-aware
BEGINNERS
Build a real base. Skip the bad habits.
WOMEN
Female-specific physiology and benchmarks
BUSY PROFESSIONALS
6-8 hrs/week — every hour earning its keep
TIME-CRUNCHED
Under 6 hrs/week — maximum return per hour
YOUR COACHING STARTS HERE.
7-day free trial. Five pillars. Personalised to your goals, your schedule, and your life. Cancel anytime.
Apply Now