4 tips for pedalling off the pounds

How to lose weight and plan your nutrition around riding

Mix up your rides, fuelled and unfuelled, to maximise weight loss

Rebecca Williams, performance nutritionist for Maxinutrition, has some advice for us on how to keep your weight loss resolutions and targets…

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1. Eat right for each ride

If your aim is to be lighter while keeping power output high, periodising nutrition around training is imperative.

Fuel your rides with optimal glycogen stores but on rest or light training days reduce your calorie intake. If you need to top up your glucose levels on a ride do it with 30–60g of carbohydrates per hour. That’s a handful of jelly sweets, two gels or two medium ripe bananas.

2. Mix going fast

To encourage fat burning it’s important to mix up your rides. Longer, fasted sessions are great to get the miles in and churn through the calories, but you may not be able to reach maximal power/speed potential in these sessions.

Go for a maximum of two fasted rides a week. Look to include shorter high intensity rides (these should be fuelled) to push your body to adapt.

Use spray oils for cooking and increase veg portions in meals

3. Note the numbers

Regular food intake (every 3–4 hours) is vital for weight loss. Aim to hit your daily protein recommendations (ranging from 1.2–1.6g protein/kg body weight/day) to restore muscles for the following day.

Ideally take some of this appetite suppressing nutrient within 20 minutes of a training session ending. A training and nutrition diary to monitor progress aids weight loss too.

4. Do dense dishes

Miss breakfast and you’re more likely to eat more calories. Opt for nutrient-dense food and drinks that have low calorific cost — lean cuts of meat, fish, fruit, veg and wholegrains.


Use nutrient-rich alternatives such as half an avocado instead of butter as a spread, popcorn over crisps and skimmed milk instead of full fat. Use spray oils for cooking and increase veg portions in meals.