7 Proven Tips for Losing Weight and Getting Leaner on the Bike After 40
Newsletter (#099)
If you’re over 40 and trying to lose weight while getting stronger on the bike, you’ve probably noticed it’s not as simple as it used to be. Your metabolism slows, recovery takes longer, and that “last 10 pounds” feels impossible to shift. But don’t worry—cycling, combined with a few science-backed strategies, can help you drop weight and stay lean without overcomplicating things.
Here are 7 simple but effective tips to help you shed fat, gain strength, and keep riding strong.
1. Stop Overdoing the Long Rides
It’s easy to think, “More miles = more weight loss,” but after 40, endless hours in the saddle can backfire. Long rides increase your hunger hormones, which often leads to overeating afterwards.
Instead, focus on shorter, high-intensity rides like intervals or tempo sessions. They torch calories, improve fitness, and don’t leave you ravenous.
2. Prioritize Strength Training
You lose muscle as you age—unless you fight back. Adding two days of strength training per week can boost your metabolism, improve cycling power, and help you lose fat.
Focus on big compound lifts like squats, deadlifts, and pull-ups, and don’t forget your core. You’ll feel the difference on climbs and sprints.
3. Track, Don’t Guess, Your Nutrition
You might think you’re eating healthy, but those sneaky handfuls of snacks or oversized portions add up fast.
Use an app like MyFitnessPal to log what you eat for a week. This isn’t about restriction; it’s about awareness. From there, focus on whole foods, lean protein, and portion control.
Cycle Lean Members get access to Hexis which gives you an intelligent, personalised fuelling plan that adapts to each day. Proven to improve your performance.
4. Fuel Your Rides Strategically
Under-fueling is a common mistake. If you skip food during rides, your body starts burning muscle for energy—not fat. Eat small, carb-based snacks during rides over 90 minutes, and prioritize protein-rich recovery meals afterwards.
Proper fueling helps you recover faster and keeps your metabolism humming.
5. Get Enough Sleep
Sleep is your secret weapon for weight loss and better cycling performance. It regulates hunger hormones and helps your body recover.
Aim for 7–8 hours of quality sleep per night and prioritize a consistent bedtime—yes, even over Netflix or late-night scrolling.
6. Ride Fasted (Sometimes)
Fast, low-intensity rides (like 45–60 minutes before breakfast) can encourage your body to tap into fat stores for fuel.
But don’t overdo it—keep these rides easy, and fuel properly afterwards. The key here is balance, not deprivation.
7. Join a Community for Accountability
It’s so much easier to stay on track when you have support. Join a group ride, sign up for a challenge, or connect with like-minded cyclists working toward similar goals.
Communities like my Cycle Lean Collective help you stay accountable with tailored training, nutrition guidance, and a community cheering you on.
Final Thoughts
Losing weight after 40 doesn’t mean punishing rides or restrictive diets. It’s about working smarter, not harder. Combine efficient cycling sessions with strength training, smart nutrition, and good recovery, and you’ll feel leaner, stronger, and more confident in the saddle.
Ready to take the first step? Start small—swap one long ride for intervals, add one strength session per week, or log your meals for a few days. You’ve got this!
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
- The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
- Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.