This episode tackles weight loss for cyclists through the lens of actual nutrition science, not fad diets. Anthony and Sarah break down what the world's top nutritionists actually agree on—from fuelling on the bike to protein timing—and why losing weight doesn't mean sacrificing performance. You'll also hear how to bounce back from a cancelled race and get clarity on whether we're moving away from the obsession with super-light cyclists.
Key Takeaways
- Fuel properly on the bike (100-120g carbs per hour); restrict calories off the bike. If you're ravenous after riding, you under-fuelled during it.
- Time your carbohydrate load the day before hard efforts, not after. Pre-fuel with carbs; focus on protein afterward.
- Electrolyte balance matters as much as water intake. Dehydration can mask itself as hunger; listen to your body to find the right mineral balance for you.
- Aim for 1-2g of protein per kilogram of body weight daily. High protein intake naturally displaces junk food without requiring willpower.
- Body type matters less than role. Not every pro cyclist needs to be 58kg; rollers, sprinters, and support riders all have different optimal builds.
- When a target race is cancelled, focus on the fitness and bonds you've built, not what you've lost. Find a new goal—an FKT attempt or a different event—rather than sulk.
Expert Quotes
"If you come in off the bike and you're hungry and your first instinct is to go to the fridge, you fuelled poorly on the bike."
"You need to be fuelling on days of your adaptation because an adaptation can't happen in a caloric deficit."
"We seem to be the only sport that wants to go back instead of forward. Gravel has been part of the DNA of the Tour de France since 1903—it's not a step back."
"By eating properly, he noticed other things were happening—he went through delayed puberty and he grew 6cm after he started feeding his body properly."