TOPICS
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.
"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."
“the goal of a training session is to get an adaptation from that training session and an adaptation can't happen or at least strong an adaptation can't happen in a caloric deficit so you need to be fueling on days of your adaptation you need to be given enough fuel to create the adaptation”
“at an absolute minimum you should be taking one gram of protein per kilogram of body weight but the research I've seen is up to two grams of protein per kilogram of body weight now if you plan that out what I found is if you plan out that much protein into your day and you actually consume it and you're not in a caloric Surplus there's a natural displacement of other macros”
“if you come in off the bike and you're hungry and your first instinct is to go to the fridge you fueled poorly on the bike now I know modern nutritionists will say 100 to 120 grams per hour but that's just a nice little simple test are you hungry when you come in you didn't eat enough on the bike”
WANT THIS APPLIED TO YOUR TRAINING?
Not Done Yet coaching builds your plan around these principles.
5 pillars. Personalised TrainingPeaks plan. Weekly calls. $195/month, 7-day free trial.
Apply for Coaching →Weekly insights from the podcast. The stuff that actually makes you faster.
The written companion to this episode.
Every Episode of Roadman Podcast with Dan Lorang
Dan Lorang has been on Roadman more than any other World Tour coach. Here's every episode, what it covers, and why it matters for age-group …
Every Episode with Prof. Stephen Seiler
Prof. Seiler has shaped more endurance training in the last 20 years than almost anyone. Here's every Roadman appearance, with what to take …
Fast Talk vs The Cycling Podcast vs Roadman: Which One for You?
Three of cycling's best podcasts. Three different missions. Here's the honest breakdown of what each does best — and when to reach for which…
More episodes you might enjoy
Anthony & Sarah are back with more rider support.
with Rider Support
In todays episode of Riders Support Anthony and Sarah talk about the Decathlon road bike and how it is upending the bike industry. How can you treat a saddle sore, when you should ditch indoor training and 5 things pro’s do that amateurs don’t.
with Rider Support
In this weeks Rider Support we break down Dale’s struggle with a stagnating training plan. Despite committing 15 hours a week to the bike, this 42-year-old Cat 3 rider is seeing his performance decline. We explore the dangers of overtraining, cumulative life stress, and the importance of balancing...
with Rider Support
Anthony & Sarah are back with more rider support.
with Rider Support
In todays episode of Riders Support Anthony and Sarah talk about the Decathlon road bike and how it is upending the bike industry. How can you treat a saddle sore, when you should ditch indoor training and 5 things pro’s do that amateurs don’t.
with Rider Support
In this weeks Rider Support we break down Dale’s struggle with a stagnating training plan. Despite committing 15 hours a week to the bike, this 42-year-old Cat 3 rider is seeing his performance decline. We explore the dangers of overtraining, cumulative life stress, and the importance of balancing...
with Rider Support
The Not Done Yet coaching community is 1:1 personalised coaching — training, nutrition, strength, recovery, and accountability. $195/month. 7-day free trial.