NutritionDIAGNOSIS

WHY CAN'T I LOSE WEIGHT FROM CYCLING?

You ride 8-10 hours a week. You've cut back on obvious junk. The scale hasn't moved in months — or worse, it's gone up. You're doing the work; the math isn't mathing.

THE SHORT ANSWER

Most often, this is because compensatory eating — long rides drive appetite for 24-48 hours after. The fix: track protein intake — target 1.6-2.2g/kg to preserve muscle during deficit.

WHY THIS HAPPENS

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Compensatory eating — long rides drive appetite for 24-48 hours after

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Under-reporting food intake by 20-40% (this is universal, not a willpower failure)

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Chronic cardio builds cortisol, which drives fat retention in some riders

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Muscle loss from insufficient protein masks fat loss on the scale

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Low-intensity-only riding doesn't create the metabolic adaptation needed for fat loss

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Sleep debt — under 7 hours wrecks insulin sensitivity

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Alcohol more than 3 units per week pauses fat oxidation for 24+ hours per session

WHAT TO DO ABOUT IT

Track protein intake

Target 1.6-2.2g/kg to preserve muscle during deficit

Calculate your race weight

Set an evidence-based target, not a round number

Add strength training

Preserves muscle, increases RMR, changes body composition without scale change

Fuel the work required

Under-fuelling workouts often stalls fat loss

FREE DIAGNOSTIC

Calculate your race weight

Or apply for coaching →

WHAT THE EXPERTS SAY

David DunnePerformance nutritionist, INEOS Grenadiers, EF Education, Uno-X

Dunne's message to amateurs is that the lean weight you see in pro cycling comes from periodised fuelling, not blanket restriction. Fuel the sessions that need fuelling, run a modest deficit through everyday choices, and keep protein high to protect muscle. Under-eating around hard training backfires — it costs power and stalls the body-composition change you're chasing.

Hear it: World Tour Nutritionist - “We Got Weight Loss Wrong”