How Much Does A Road Bike Weigh A Noob’s Guide To Putting A Bike On A Diet.

If you=E2=80=99re looking to get fitter, trimmer and lighter =E2=80=93 not =
to mention healthier =E2=80=93 then cycling is a great way to lose weight.
It=E2=80=99s efficient, enjoyable, easy to slot into a busy day and, best o=
f all, has emotional and mental benefits as well as physical ones. What=E2=
=80=99s not to like?
In fact, if an activity is enjoyable, studies show you are much more likely=
 to stick with it.
You may already be at a healthy weight but want to become a fitter, faster =
and better cyclist.
If so, losing weight can help if your power-to-weight ratio is a limiting f=
actor, for instance if you tend to get dropped on climbs.
But it=E2=80=99s important to consider if you need to lose weight at all. L=
osing weight can compromise cycling performance, such as maximal power, whi=
ch is critical to improving your sprinting.
If you have an underlying health condition or any other concerns before sta=
rting a new weight-loss plan, you might want to consider visiting your doct=
or.

=20
Cycling to lose weight: four key questions answered
Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performa=
nce and co-founder of 80/20 endurance sport coaching, answers these common =
weight-loss questions.
Does cycling help you lose weight?
Although aerobic exercise in general is better for weight management than l=
oss, cycling can be as effective as running and Nordic skiing.
How much cycling do you need to do to lose 1kg?
When it comes to how many calories cycling burns, it=E2=80=99s impossible t=
o say. Old estimates that you need to expend 35,000 calories for a pound of=
 body weight loss are inaccurate. The leaner you become, the harder it is t=
o lose additional weight.
Can I lose weight from cycling for one hour a day?
If you have a healthy diet and go from not cycling to cycling, you will los=
e a bit of weight.
Do I need to diet to lose weight?
The adage that you can=E2=80=99t out-train a bad diet holds true unless you=
 ride five hours a day, for example.
It=E2=80=99s simplistic to say either diet or exercise is more important fo=
r weight loss, but better eating does deliver more bang for your buck.=C2=
=A0


=20
 Diet and training science has moved on

 Take a science-based approach to shedding excess weight. Simon Bromley / I=
mmediate Media
Before we delve into how to lose weight through cycling, it=E2=80=99s worth=
 acknowledging diet and training science has moved on in recent years.
Fitzgerald says endurance sport diet and training science has changed since=
 he last spoke to us about how to reach your optimal cycling weight.
He stands by the premise of his seminal text =E2=80=93 that body weight and=
 body composition matter in cycling =E2=80=93 but says it can be a tricky i=
ssue.
=E2=80=9CEverything I talk about is science-based, so if you=E2=80=99re int=
erested in [weight loss] do it the right way, not the wrong way,=E2=80=9D s=
ays Fitzgerald.
How to lose weight through cycling: 13 tips to help you shed the pounds
Be realistic and play to your strengths

 Measuring body composition is more relevant to cyclists than BMI. Simon Br=
omley
You can choose a target weight using Body Mass Index (BMI) as a guide. This=
 is based on your height-to-weight ratio, and is used by many medical profe=
ssionals. BMI is good for identifying a healthy target weight to aim for.
You can use an online tool such as the NHS BMI checker to identify a health=
y weight for you. BMI is far from a perfect metric, but it=E2=80=99s a good=
 place to get you started.
A better alternative is to aim for a target body fat percentage. A healthy =
man would typically have a body fat percentage of 15 to 18 per cent, and a =
woman of 25 to 32 per cent.
A man who trains and rides regularly can reach a body fat percentage of 8 t=
o 10 per cent and a woman training and riding regularly of 24 to 28 per cen=
t.
Buying weighing scales that will measure body fat percentage could be a goo=
d investment.
Before setting a weight-loss target with the aim to ride faster, again, mak=
e sure it=E2=80=99s realistic and will actually suit your riding characteri=
stics.

 Few of us can get as lean as a world champion. Bas Czerwinski/Getty Images
Alan Murchison, author of The Performance Chef books and nutritionist with =
Specialized Factory Racing, says: =E2=80=9CIf you=E2=80=99ve got a 75kg fra=
me, going down to 60kg just isn=E2=80=99t going to happen.=E2=80=9D
If you=E2=80=99re more heavily set, you=E2=80=99re better suited to riding =
fast on the flat than uphill. As an example, Murchison says Peter Sagan is =
no more likely to win a Grand Tour mountain stage than Egan Bernal is a cob=
bled classic.=C2=A0
Also bear in mind that the body composition of elite athletes isn=E2=80=99t=
 achievable for amateurs like ourselves. Experts plan their every meal and =
training session.
=E2=80=9CThey don=E2=80=99t have to go to work, do the school run, stand in=
 the playground full of snotty kids or go to an office full of people cough=
ing,=E2=80=9D says Murchison.
=E2=80=9CThey are so on the edge of being unwell. If they are running six o=
r seven per cent body fat, they are not doing the school run.
=E2=80=9CYou have got to be realistic about what=E2=80=99s achievable for y=
ou and your body type.=E2=80=9D
Aim for a rate of weight loss of up to 1kg per week

 Rapid weight loss can lead to exhaustion and health issues. Getty
=E2=80=9CFor most people, if they have an hour a day, and they are happy do=
ing an hour a day of exercise, then they can expect to lose a kilo a week,=
=E2=80=9D says Andy Wadsworth, a personal trainer and coach.
However, Dr Emma Wilkins and Tom Bell, of High North Performance coaching, =
suggest an upper weight-loss limit of half a kilo or one pound a week.
Losing weight quicker than that for longer than several months can lead to =
RED-S, or relative energy deficiency in sport.
Protracted energy depletion can lead to =E2=80=9Cimpaired physiological fun=
ction=E2=80=9D, including menstrual health in women and bone density in bot=
h sexes.
Don=E2=80=99t diet

 Excluding carbs while cycling won=E2=80=99t work for long. Olive Magazine =
/ Immediate Media Co
Old and new-fangled diets alike cut out certain types of food to lower calo=
rie consumption to below your expenditure.
However, eliminating macronutrients such as carbohydrates or fats is bad fo=
r health, according to Murchison.
=E2=80=9CI=E2=80=99m not a great fan of exclusion diets =E2=80=93 you need =
fat, you need carbohydrate, you need protein,=E2=80=9D he says.
=E2=80=9CTo take out any food group is probably detrimental to health.
=E2=80=9CIn the short term, you might lose that weight but it will come bac=
k on.=E2=80=9D
A better method, Murchison believes, is to aim for a 500-calorie deficit on=
 your easier days.

 Even the pros enjoy the odd sweet treat. Olive Magazine / Immediate Media =
Co
To do so, he advises having a little less of every type of food without bei=
ng too restrictive.
Murchison says elite athletes don=E2=80=99t always follow a strict diet. =
=E2=80=9CThey=E2=80=99ll eat junk food, they=E2=80=99ll eat snacks, treats,=
 crisps and Haribo,=E2=80=9D he=C2=A0explains.
=E2=80=9CAll of those things are important, it=E2=80=99s all about balance.=
=E2=80=9D
Murchison says some reductions could be 75g dry weight of rice rather than =
100g, five per cent fat yoghurt instead of full-fat yoghurt or having a tea=
spoon of honey not a tablespoon.
Soon, these smaller portions equate to a 500-calories deficit, but =E2=80=
=9Cdon=E2=80=99t be greedy and go for 800 calories=E2=80=9D, he cautions.
A large calorie debt can lead to hunger, feeling rubbish on the bike and ev=
entually over-eating.
On harder days, a big calorie deficit will =E2=80=9Cbite you on the arse=E2=
=80=9D, according to Murchison.
Once you know how to train with power, you can pinpoint days that require m=
ore food. A power meter measures your kilojoules expenditure (the amount of=
 work you=E2=80=99ve done), which equates to total calorie burn.
Neither expert recommends habitually counting calories. Murchison believes =
it=E2=80=99s too time-consuming, while Fitzgerald argues calculations will =
never be accurate.

 Logging your food for a few days can get you on track. Getty
They agree it=E2=80=99s better to occasionally do a =E2=80=98dietary audit=
=E2=80=99 where you log what and how much you eat for three days in a cycli=
ng app such as MyFitnessPal.
=E2=80=9CAs an exercise, doing the maths is okay, but the maths isn=E2=80=
=99t accurate. It gets you paying attention,=E2=80=9D says Fitzgerald.
Scientists determine the calorie content of food for nutritional labels by =
incinerating the product in a bomb calorimeter and measuring how much energ=
y is released.
=E2=80=9CThat=E2=80=99s not how a human being eats and digests food =E2=80=
=93 we=E2=80=99re not incinerating it, so those numbers you see on the labe=
ls are not really true, they=E2=80=99re in the general ball park.
=E2=80=9CAnd it=E2=80=99s the same for calorie expenditure, the amount of c=
alories you burn won=E2=80=99t equal the calculation,=E2=80=9D Fitzgerald a=
dds.
As a result, he believes =E2=80=9Cit=E2=80=99s a fool=E2=80=99s errand to t=
ry those calculations because it=E2=80=99s incredibly complex.=E2=80=9D
He adds that the way a food is cooked or prepared influences how many calor=
ies you absorb from exactly the same food. For example, you=E2=80=99ll abso=
rb fewer calories from a whole apple than apple sauce.
What=E2=80=99s more, calorie studies in controlled environments such as met=
abolic chambers cannot be replicated in real life.
Rather than aiming for a 200 to 300-calorie deficit you won=E2=80=99t be ab=
le to knowingly achieve, Fitzgerald says it=E2=80=99s better to ask: =E2=80=
=9Cwhat am I doing now and what changes can I make that will sensibly reduc=
e my calories intake and/or increase my calories expenditure?=E2=80=9D
Let=E2=80=99s say your weight, diet and exercise habits have been steady fo=
r the past six months.
=E2=80=9CIt=E2=80=99s a no-brainer that if you then increase your diet qual=
ity, reduce mindless eating and increase activity level, you will end up in=
 a deficit and lose weight, it remains to be seen how much,=E2=80=9D Fitzge=
rald says.
Fuel for the work required

 During and after a big ride, you=E2=80=99ll pay for scrimping on breakfast=
. Olive Magazine
Despite the difficulty of estimating your energy expenditure and intake, yo=
ur training load should roughly reflect your food intake.
=E2=80=9CThe biggest mistake people make is either over-fueling or under-fu=
eling,=E2=80=9D says Murchison.
=E2=80=9CIf you were driving from Bath up to Edinburgh, you=E2=80=99d never=
 leave with a quarter of a tank of fuel. It would be pointless,=E2=80=9D he=
 adds.
On easy days, Murchison recommends just riding with water. But if you=E2=80=
=99ve got a =E2=80=9Cgod-awful session on the turbo, like two times 20 minu=
tes sweetspot, you=E2=80=99re going to need carbohydrates before,=E2=80=9D =
he says.
You=E2=80=99ll also need to think about what to eat and drink to recover fr=
om a hard ride.
Your macronutrient balance doesn=E2=80=99t need to be all that exact, but M=
urchison says his carbohydrate as a percentage of total calories intake dro=
ps to 50 per cent on easier days and increases to 70 per cent on hard days.
Whether you should opt for sports nutrition products or =E2=80=98real food=
=E2=80=99 for fuel during a long ride depends on its purpose =E2=80=93 =E2=
=80=9Cdo you want to complete the ride or compete in the ride?=E2=80=9D as =
Murchison puts it.

 Solid food, such as homemade rice cakes, is perfect endurance-ride fuel. B=
en Delaney/BikeRadar
Murchison says he powers a 100-mile time trial with energy gels and energy =
drink. But on a five-hour leisurely ride, he=E2=80=99ll eat bananas and hom=
emade flapjacks.
Failing to eat enough on rides of this length undermines weight-loss goals =
and performance, Murchison explains.
=E2=80=9CYou=E2=80=99ll come in, eat 2,000 calories worth of sh**e over the=
 next few hours, so it=E2=80=99s a false economy.
=E2=80=9CIf you don=E2=80=99t take enough in on the bike, you end up riding=
 like a three-legged donkey,=E2=80=9D he says.
Echoing Murchison, Fitzgerald says under-eating is more dangerous than over=
-eating for endurance athletes such as cyclists.
=E2=80=9COver-eating isn=E2=80=99t good, but under-eating is worse.
=E2=80=9CThere is more and more research on RED-S: relative energy deficien=
cy in sport.
=E2=80=9CIf you over-eat just slightly, you have plenty of energy for your =
workouts, you have plenty of raw materials for recovery and adaptation,=E2=
=80=9D he adds.
The only downside is you=E2=80=99ll weigh more than your optimal racing wei=
ght.
On the other hand, under-eating can leave you under-fueled, hampering worko=
uts, recovery and your immune system. You=E2=80=99re more likely to get inj=
ured too.
When athletes want to lose weight, Fitzgerald tells them to =E2=80=9Cprocee=
d with caution and do things by the book =E2=80=93 starvation, super-intens=
e restrictiveness with your diet is not the way to go.
=E2=80=9CIt may make you feel good for a week as you lose weight quickly, b=
ut in the long run you=E2=80=99ll end up worse off,=E2=80=9D Fitzgerald exp=
lains.
High-intensity workouts are best for weight loss

 HIIT is the best way to trim weight fast. Russell Burton / Immediate Media
Traditionally, riders try to lose weight while doing base training in the w=
inter months.
The thinking goes that it=E2=80=99s easier and safer to reduce carbohydrate=
 intake while doing high-volume, low-intensity riding where fat is the body=
=E2=80=99s primary fuel source.
As Murchison writes in The Cycling Chef: Recipes for Performance and Pleasu=
re, opting for a 10 per cent calorie deficit at certain times of year will =
enable you to lose weight while training effectively, but a deficit will ma=
ke it almost impossible to complete high-intensity sessions.
However, Fitzgerald says the optimal way to lose weight by cycling is to pe=
rform a block of regular high-intensity interval training.
Burning fat on the bike by riding in zones one and two of your training zon=
es is great for fitness, but not that efficient for weight loss, he explain=
s.
In comparison, shorts bursts above your functional threshold power in zones=
 six and seven burn more calories per minute and at a higher rate after the=
 workout. This is due to excess post-exercise energy consumption (EPOC), wh=
ich can amount to 6-15 per cent of net total energy cost of a punchy workou=
t, according to a 2005 study.=C2=A0
For a competitive cyclist, this fat-shedding block should precede your tran=
sition from off-season to race-focused training. Or, if you don=E2=80=99t r=
ace, do it when you=E2=80=99re not training really hard.
It shouldn=E2=80=99t exhaust you =E2=80=93 the intervals don=E2=80=99t need=
 to be the long VO2 max intervals you do in racing season.
Instead, Fitzgerald suggests three to four interval days a week, depending =
on your tolerance.
An example session is a warm-up followed by 10 or 12 times 30 seconds and a=
 cool down. Do a recovery ride the next day and more intervals the day afte=
r.
It=E2=80=99s also a good time to do more strength training, and eat fewer c=
arbohydrates and more protein to accentuate fat loss.
Fitzgerald advises caution when taking this short-term approach, which isn=
=E2=80=99t ideal for losing a large amount of weight, for example 20kg.
=E2=80=9CIt is threading the needle in terms of efficiently losing weight w=
ithout over-training at a time in your year when you don=E2=80=99t want to =
be going too deep,=E2=80=9D he adds.

 Carrying and running with your bike makes =E2=80=98cross an all-body worko=
ut.  DAVID STOCKMAN / Contributor
Aside from winter intervals, there are few better ways to fit in quality wo=
rk than cyclocross racing.
You=E2=80=99ll ride flat-out for up to an hour on muddy technical courses. =
Your legs and lungs will burn as you accelerate out of bends and up banks.
But laps will fly by, making it much less bleak than slogging through inter=
val sets on your own. The atmosphere is competitive, yet inclusive and cycl=
ocross skills will transfer to tarmac.
If you don=E2=80=99t fancy doing this outside or the weather is bad, there=
=E2=80=99s always cycling indoors. It might not be as much fun as riding ou=
tside, but the best smart trainers and turbo trainer workouts allow you to =
smash a session when it=E2=80=99s lashing with rain.
Indoor cycling apps, such as Zwift, make the experience more realistic =E2=
=80=93 and, dare we say it, fun =E2=80=93 than ever.
Other apps, including Wahoo RGT, Rouvy and TrainerRoad also have workouts a=
nd training plans with plenty of interval sessions to choose from.
Moderate volume

 Extra time on the pedals doesn=E2=80=99t necessarily translate to greater =
weight loss. Andy Lloyd / Our Media
Fitzgerald believes the law of diminishing returns applies to training volu=
me and =E2=80=9Cyou can more or less ignore=E2=80=9D trying to maximise cal=
orie expenditure.
=E2=80=9CIt=E2=80=99s counterintuitive because you=E2=80=99d think the more=
 calories you burn the more weight you=E2=80=99ll lose,=E2=80=9D he explain=
s.
But the complex relationship between training, metabolism and eating means =
an extra hour of pedalling doesn=E2=80=99t necessarily lead to additional w=
eight loss.
Fitzgerald says appetite tends to increase in response to raised activity l=
evels, but this is dependent on the person.
=E2=80=9CYou will tend to get less of a compensation effect with your eatin=
g if the overall training is low and a fair amount is at high intensity,=E2=
=80=9D he adds.
Rather than guessing or presuming how this compensation effect works for yo=
u, he says it=E2=80=99s best to follow a simple process: adopt a simple tra=
ining regimen and improve your diet, and then see what happens.
Commute to work by bike

 Riding to work efficiently increases training time. Steve Sayers / Our Med=
ia
One of the brilliant things about cycling is that it=E2=80=99s also an effi=
cient form of transport, so switching your commute to two wheels means you=
=E2=80=99ll be getting in a regular amount of exercise in time that you wou=
ld have spent travelling anyway.
Commuting by bike can have a huge impact on weight loss. A 2015 study by th=
e University of East Anglia and the Centre for Diet and Activity Research s=
howed that people who switched to cycling from driving or public transport =
lost on average 7kg (1st) over the course of a year when riding 30 minutes =
each way.
You can further capitalise on your commute with effective ride to work work=
outs, including the high-intensity intervals Fitzgerald advocates.
Cycling also helps improve your concentration, creativity and memory, so yo=
u=E2=80=99re also likely to be more productive when you get to work.
Aerobic exercise, including cycling, has been found to reduce anxiety and s=
tress levels.
Get plenty of sleep

 A good night=E2=80=99s sleep is key to weight loss.  Derek Berwin / String=
er
Sleep is the unsung hero of weight loss. Studies have shown that people who=
 get six to eight hours of sleep a night are much more successful at losing=
 weight and keeping it off. They also tend to be less stressed.
Research has indicated that people who don=E2=80=99t get enough sleep at ni=
ght are more prone to feeling hungry and less likely to feel satiated when =
they eat.
And of course, a good night=E2=80=99s sleep is essential to help the body r=
epair and build muscle after each day so you are ready for the next.
It sounds simple, but it=E2=80=99s important; aim for a quality sleep of ar=
ound seven hours every night to give yourself the best chance of losing wei=
ght.
Keep track of your progress

 A training diary can help with motivation. Westend61 / Getty Images
Keep motivated and monitor your progress by recording it as you go.
=E2=80=9CDon=E2=80=99t be disappointed if your rate of weight loss decrease=
s.
=E2=80=9CIn the first week, your weight might go down every day, but in the=
 fourth week that is not the case anymore,=E2=80=9D says Fitzgerald.
If you=E2=80=99re tracking your progress using your weight or body fat perc=
entage, then measure yourself once a week, ideally at the same time of day.=
 First thing in the morning, after you=E2=80=99ve been to the toilet, is a =
popular time.
If you use Strava or a similar route tracker, you=E2=80=99ll be able to see=
 your fitness improving as you progress =E2=80=93 you=E2=80=99re likely to =
get faster along certain segments, which gives a great sense of achievement=
.
In conjunction with training apps such as Wahoo SYSTM, you could also keep =
a training diary.
Clothes are also a great way to check how you=E2=80=99re doing. If you=E2=
=80=99ve got a favourite item you want to fit into, or something you curren=
tly wear, check back every couple of weeks to see how it fits on you.
Hit the weights

 Getting stronger boosts your metabolism. Adam Gasson / Immediate Media
Fitzgerald says muscle is an =E2=80=9Cenergy hog=E2=80=9D because a kilogra=
m of muscle requires more calories to sustain than equivalent fat.
The combination of strength training and a caloric deficit leads to nutrien=
t partitioning.
=E2=80=9CYour muscles turn protein into muscle tissue and turn fat and carb=
ohydrate you consume into fuel that maintains that muscle tissue,=E2=80=9D =
he explains.
A 2021 study found that reducing calorie intake in tandem with strength tra=
ining ensures lean weight loss.
Beware of fasted training

 Heading out before breakfast is better for fitness than losing weight. pix=
deluxe / Getty Images
Although fasted training used to be advised for losing weight through cycli=
ng, it=E2=80=99s actually better for fitness, according to Fitzgerald.
Fasted training is a kind of carbohydrate-restricted training where you rid=
e in the morning before breakfast in a glycogen-depleted state. This oblige=
s your body to burn fat for fuel, also known as =E2=80=9Csleeping low=E2=80=
=9D.
Fitzgerald says fasted training and intermittent fasting appeal most to ath=
letes at greater risk of body dysmorphia and disordered eating. They can ex=
acerbate their condition by adopting these methods.=C2=A0
=C2=A0=E2=80=9CIt=E2=80=99s really best to keep your focus on the basic, bo=
ring stuff if you want to lose weight.
=E2=80=9CThe benefits [of fasted training] are more fitness-specific. Could=
 you use it as a weight-loss tool? You could, but I don=E2=80=99t recommend=
 it,=E2=80=9D he adds.=C2=A0
Improve diet quality

 Focus on eating satisfying foods with a high nutritional value. Olive Maga=
zine
Fitzgerald recommends eating unprocessed versions of quality foods such as =
fruit, vegetables, nuts, seeds, oils, fish, meat and grains.
Unprocessed fish, as part of a balanced diet, is good for you and will help=
 you lose weight, says Fitzgerald.
=E2=80=9CYou=E2=80=99re consuming fewer calories per unit of volume or sati=
ety, so you=E2=80=99re not going hungry while eating fewer calories,=E2=80=
=9D he says.
Fitzgerald says mindless eating =E2=80=93 not stopping eating when you=E2=
=80=99re full =E2=80=93 is a trap we often fall into.
Eating unprocessed food and avoiding mindless eating is a pretty quick way =
of minimising any energy surplus and it isn=E2=80=99t terribly onerous.
=E2=80=9CImproving diet quality might require you to cut out calorie bombs =
you enjoy, like crisps, but it delivers more bang for your buck in terms of=
 weight loss than exercise, =E2=80=9D he says.
Fitzgerald says this doesn=E2=80=99t mean you should set a rule of never ea=
ting processed food, but emphasises how switching to unprocessed equivalent=
s is a =E2=80=9Chumane way of reducing calorie intake=E2=80=9D.
Enjoy it!

 Get out with your pals for enjoyment and fitness. Wilderness Trail Bikes
There are many reasons why weight doesn=E2=80=99t have to be a barrier to c=
ycling. If you enjoy riding at your current weight, why change?
You don=E2=80=99t have to be built like a greyhound to savour speeding alon=
g country lanes, ripping along mountain bike trails, embarking on long cont=
emplative rides on your own or enjoying social rides with friends.
Above all, cycling is about having fun and there are plenty of benefits bey=
ond weight loss.


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s","author":[" type":"Person","name":"Jack Evans"],"publisher":" type":"Org=
anization","name":"BikeRadar","url":"https://www.bikeradar.com","logo":" ty=
pe":"ImageObject","url":"https://images.immediate.co.uk/production/volatile=
/sites/21/2019/03/cropped-White-Orange-da60b0b-04d8ff9.png?quality=3D90&res=
ize=3D265,53","width":182,"height":60,"speakable":" type":"SpeakableSpecifi=
cation","xpath":["/html/head/title","/html/head/meta[ name=3D'description']=
/ content"],"url":"https://www.bikeradar.com/advice/nutrition/how-to-lose-w=
eight-cycling/","datePublished":"2023-01-12T17:00:00+00:00","dateModified":=
"2023-01-12T17:01:16+00:00"}] How to lose weight through cycling: 13 tips t=
o help you shed the pounds The best ways to get fitter and lighter on the b=
ike

How Much Does A Road Bike Weigh A Noobs Guide to Putting a Bike on a=C2=A0D=
iet.
DOWNLOAD https://t.co/5w70DCVOhU


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