How to Lose Weight Without Sacrificing Performance on the Bike

As we head into the new year, it only means two things: New Year’s resolutions are in full swing, and if you’re a cyclist, you’re probably looking at your power-to-weight ratio wondering how to improve it.

Here’s the thing: losing weight as a cyclist isn’t just about eating less and training more. Do it wrong, and you risk tanking your energy, losing power, and feeling miserable on the bike. Do it right, and you’ll shed fat, stay strong, and maybe even set some PRs.

Let me show you how.

The Problem: Balancing Weight Loss and Performance

Cyclists are wired to think about watts, kilos, and FTP. But when it comes to weight loss, many go too far. Cutting calories drastically or skipping meals can quickly lead to:

Energy deficits: No fuel means no power for those long rides.
Muscle loss: Without enough protein and strength work, your hard-earned watts disappear.
Burnout: Under-fueling leads to poor recovery and hating your bike.

If you’ve ever tried dropping weight and ended up slower instead of faster, you know exactly what I’m talking about.

The Solution: Smart Strategies to Ride Leaner and Stronger

Instead of starving yourself, aim for a moderate calorie deficit (200-500 calories per day). This will allow you to burn fat while still fueling your workouts. Tools like MyFitnessPal or TrainingPeaks can help you track your intake.

Here are five actionable tips to lose weight without sacrificing your cycling performance:

1. Create a Small Caloric Deficit

Instead of starving yourself, aim for a moderate calorie deficit (200-500 calories per day). This allows you to burn fat while still fueling your workouts. Tools like MyFitnessPal or TrainingPeaks can help track your intake.

2. Time Your Carbs Around Rides

Carbs are your best friend… in the right amounts at the right time. Focus on eating more carbs before and after your rides when your body needs them most. For other meals, prioritize lean protein, healthy fats, and vegetables.

3. Strength Train Twice a Week

Strength training will help you maintain muscle mass, critical for sustaining power. Focus on compound movements like squats, deadlifts, and push-ups to build strength and stability.

4. Focus on Protein

Protein is the unsung hero of weight loss. It keeps you full, repairs muscles, and helps prevent that dreaded power drop. Aim for 1.6-2.2 grams per kilogram of body weight daily.

5. Track Metrics Beyond Weight

The scale doesn’t tell the whole story. Keep tabs on your FTP, recovery, and how you feel during rides. Sometimes, a plateau on the scale hides gains in performance.

A Real-World Example

One of my coaching clients joined our Cycle Lean Project last year and had this to say:

The whole package was brilliant and the results achieved (>12kg weight loss in 10 weeks; fitter; leaner; more muscle definition, FTP up +59 Watts, VO2 max up 7 ml/kg/min) have been incredible - all expectations have been shattered.

Neil’s coaching is very well tailored for the over 40s. It’s based around common sense and a straightforward balance of exercise, nutrition (real foods not powders/supplements) and rest. It recognises that there’s a real life to be lived and his guidance is pragmatic and easy to follow.

Your Next Steps

If you’re ready to ride leaner and stronger this year, start by picking one or two of these tips to implement this week. Small, consistent changes win every time.

Need more support?

Check out my Cycle Lean Project, a 6-week program designed to help cyclists lose weight, gain strength, and improve performance.

Enrollment is open now and we begin on the 6th January.

Let’s make this your best year on the bike.

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.