{"id":58749,"date":"2024-01-25T14:00:00","date_gmt":"2024-01-25T13:00:00","guid":{"rendered":"http:\/\/f6cd55ec-753f-46dd-b859-87591a0b1f7f"},"modified":"2024-01-25T16:00:15","modified_gmt":"2024-01-25T15:00:15","slug":"how-to-find-your-ideal-cycling-weight","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-find-your-ideal-cycling-weight\/","title":{"rendered":"How to find your ideal cycling weight"},"content":{"rendered":"

Expert tips on aligning your weight, nutrition and training with your riding goals <\/p>

By Jack Evans\n <\/p>

Published: Thursday, 25 January 2024 at 13:00 PM<\/p>

\n\n

Your ideal weight for cycling might not necessarily be as light as possible.\u00a0<\/p>

It can be risky to lose weight through cycling and can be counterproductive in certain conditions and terrain.<\/p>

Besides weight, a host of factors, such as fueling and fitness, influence cycling performance.\u00a0<\/p>

We asked four cycling nutritionists how to find your optimal weight for cycling and how to reach it, but also why you should be cautious about weight-loss targets.\u00a0<\/p>

Why is weight important for cyclists?<\/h2>
Weight counts uphill but it’s not the be-all and end-all elsewhere. – Andy Lloyd \/ Our Media<\/figcaption><\/figure>
Cyclists obsess over their weight, but power-to-weight ratio<\/a> (W\/kg) can have more influence on performance.\u00a0<\/p>
The number of watts you can produce relative to your bodyweight determines how fast you can ride uphill. At the same power output, a lighter rider will ascend faster than a heavier rider.<\/p>
Therefore, raising your W\/kg is the best way to improve your climbing<\/a>. This will benefit you in hill climbs<\/a> and mountainous sportives<\/a>.<\/p>
You can boost your W\/kg without losing weight or even gaining some by increasing your power output.\u00a0<\/p>
This is why sport nutritionist Ellen McDermott, of McD Nutrition, puts less emphasis on the crude metric of weight.<\/p>
\u201cI’m actually looking more at the watts per kilo equation and how do you fuel correctly so that you can smash out your five by five [minute intervals],\u201d she says.\u00a0<\/p>
How to find your optimal cycling weight<\/h2>
McDermott says you\u2019ll struggle to find your best cycling weight yourself.\u00a0<\/p>
She says working with a coach and \/ or nutritionist one-to-one will help you look more objectively at your weight. They\u2019ll take into account its impact on your cycling performance, and physical and mental health.\u00a0<\/p>
A lot of people don\u2019t have the budget or inclination for this though. So whether you\u2019re working with professionals or on your own, here are some factors to consider about your cycling weight.\u00a0<\/p>
BMI<\/h3>
$\"Andrew$
BMI is a rough guide to what your healthy weight range might be. – Simon Bromley \/ Immediate Media<\/figcaption><\/figure>
The limitations of Body Mass Index <\/a>(BMI) for the general population and cyclists alike are well known.\u00a0<\/p>
The index suggests a healthy weight range based solely on your height and weight. So it may class a short, muscular person as obese.\u00a0<\/p>
Despite these flaws, McDermott says BMI can be useful to identify people at extreme ends of the spectrum.<\/p>
She would advise a rider with a BMI lower than 18.5 to gain weight.\u00a0<\/p>
Nonetheless, BMI only informs a fraction of the conversation about weight in cycling.\u00a0<\/p>
Body composition<\/h3>
$\"BikeRadar$
Scientists can use skinfold calipers to measure body fat. – Simon von Bromley \/ Our Media<\/figcaption><\/figure>
Body composition expressed as a person\u2019s body fat percentage is another way of looking at weight.\u00a0<\/p>
Will Girling, a nutritionist at EF-Education Cannondale WorldTour, says: \u201cThe most optimal, healthy body fat percentage [for men] is around 10 per cent.\u201d<\/p>
He says such a percentage is obtainable and sustainable all year round for people with typical jobs.\u00a0<\/p>
Your general health, such as hormone levels, shouldn\u2019t decline by being leaner though. And 13-15 per cent remains a healthy range for men, according to Girling.\u00a0<\/p>
Girling says: \u201cWomen hold more fat than men, so a woman with 10 per cent body fat would be crazy lean. That would be an Olympic athlete.\u201d<\/p>
A more typical body fat percentage range for female cyclists is 15-24 per cent.\u00a0<\/p>
How to measure body fat percentage<\/h3>
$\"Radiology$
A DEXA scan is the most accurate way to measure body composition. – BSIP\/Universal Images Group via Getty Images<\/figcaption><\/figure>
The gold-standard way to measure body composition is a DEXA (dual-energy X-ray absorptiometry) scan. In addition to your bone density, this calculates your body fat percentage.<\/p>
Girling says: \u201cThis data definitively tells you what your weight is and where it should be to be optimal.\u201d<\/p>
Costing in the region of \u00a3125 \/ $125, a DEXA scan isn\u2019t cheap. But for amateurs who are serious about optimising their body shape for performance, Girling says a DEXA scan could be worthwhile, especially if they\u2019re not working with a nutritionist.<\/p>
Girling says: \u201cWithout one you are licking your finger, holding it in the wind and guessing [about your body composition].<\/p>
\u201cIt takes any bias you might have out of the window by being more objective.\u201d<\/p>
McDermott says a skinfold analysis is a cheaper, but less accurate test. Some universities in the UK offer a skinfold analysis from \u00a350.\u00a0<\/p>
Smart scales<\/a> are not thought to be as accurate as either laboratory method. But prices range from \u00a335 to \u00a3250 and you can use them when you want at home.\u00a0<\/p>
Nonetheless, neither McDermott or Girling target a precise body fat percentage in their athletes. Performance on the bike comes first.<\/p>
Subjective indicators\u00a0<\/h3>
$\"Female$
You might want to replicate a time when you enjoyed yourself on and off the bike. – Our Media<\/figcaption><\/figure>
To help them find their optimal cycling weight, McDermott asks her clients to reflect on what they\u2019ve weighed in the past.\u00a0<\/p>
They might want to try to replicate a weight at which they felt good on and off the bike.\u00a0<\/p>
On the other hand, she says: \u201cIf they got to a weight and were getting sick all the time, not recovering well and feeling a shadow of their former selves, that\u2019s something we\u2019d want to avoid.\u201d<\/p>
Horses for courses<\/h2>
$\"Canadian$
Often, power and resilience are more important than low weight. – JASPER JACOBS\/BELGA MAG\/AFP via Getty Images<\/figcaption><\/figure>
Different cycling events favour different body shapes, so your optimal cycling weight will depend on the type of riding you do in which conditions.<\/p>
Girling says: \u201cLosing weight is beneficial to a point, depending on what your overall goals are.<\/p>
\u201cIf you\u2019re doing an event that involves a lot of climbing, it is something worth considering and doing.<\/p>
\u00a0\u201cBut there is an overall focus on losing weight and more people sacrifice potential watts that could be gained.\u201d<\/p>
For example, a rider could lose weight and increase their W\/kg but see their Functional Threshold Power <\/a>drop.\u00a0<\/p>
Time trialists<\/a> and criterium racers, or non-racers who enjoy fast group rides<\/a>, probably don\u2019t want this.\u00a0<\/p>
In conversation with a good nutritionist or coach, Girling says they might decide \u201cthere is more scope to increase power. If you gain weight, both your watts per kilo and total power could increase.\u201d<\/p>
This way they\u2019d avoid the potential pitfalls of losing weight.\u00a0<\/p>
$\"SARRIA,$
In the cold, a low body fat percentage can be a curse, not a blessing. – Tim de Waele\/Getty Images<\/figcaption><\/figure>
In bad weather, a high power-to-weight ratio and low body fat percentage could be detrimental.<\/p>
\u201cSay, for example, you go over to Belgium and it’s snowing,\u201d says McDermott.\u00a0\u00a0<\/p>
\u201cThen you’re at risk of being too cold in a race that’s going to last three to four hours.\u00a0<\/p>
\u201cAnd if you can’t feel your fingers and your toes, then you’re not really at an advantage there.<\/p>
\u201cSo that’s one of the places I would 100 per cent say that’s [low body fat] not really a target for you.\u201d<\/p>
Cycling\u2019s weight problem<\/h3>
$\"Evie$
Evie Richards has recounted how she overcame disordered eating and RED-S. – Steve Behr \/ Our Media<\/figcaption><\/figure>
Due to the sensitivity of surrounding weight in society and cycling, McDermott says: \u201cYou have to be really careful when talking about body weight.\u00a0<\/p>
\u201cBecause of people\u2019s perception of it, they get stressed about it and that stress can lead to a reduction in body fat loss or retention of body fat.\u201d<\/p>
Instead, McDermott will rarely set a specific weight-loss target with an athlete.<\/p>
If the rider is preparing for a hilly event five weeks away, where weight loss could be beneficial, she says they\u2019ll establish a feasible calorie daily deficit for that time period. Then they\u2019ll see where that deficit leads in terms of weight loss.\u00a0<\/p>
How to eat to reach your ideal cycling weight<\/h2>
The advice below is general, so consult a qualified medical professional before attempting to dramatically gain or lose weight<\/a>.<\/p>
Prioritise protein<\/h3>
$\"Tofu$
Lean protein will help you maintain muscle without consuming excess fat. – BikeRadar<\/figcaption><\/figure>
Protein becomes even more important for cyclists with a caloric deficit. You risk losing muscle, and with it power, if you don\u2019t consume 2g\/kg body weight a day, says Girling.<\/p>
With ample protein intake, Girling says you can increase lean muscle mass in a moderate energy deficit of about 500 calories \u2013 especially while strength training<\/a>.\u00a0<\/p>
A 500-calorie deficit will result in weight loss of about 300-400g a week. Don\u2019t be frustrated by the gradual speed of this decline and cut calories further.<\/p>
\u201cYou have a high risk of not recovering, becoming overtrained and having all sorts of negative effects,\u201d says Dr Asker Jeukendrup, head of nutrition at Visma \u2013 Lease a Bike.<\/p>
McDermott says only people who have a lot of weight to lose might be able to shed closer to a kilo a week, at least initially.\u00a0<\/p>
Maintain carbs around training sessions<\/h3>
$\"How$
Carbs are still king when you’re trying to reduce body fat. – Olive Magazine<\/figcaption><\/figure>
Carbohydrates are the body\u2019s preferred energy source during high-intensity interval training<\/a>. You\u2019ll also oxidise a lot of them during endurance training<\/a>.<\/p>
Fortunately, you don\u2019t have to be in a carb shortfall while losing weight.<\/p>
Jeukendrup says: \u201cYou can still have very high carbohydrate stores even though you’re in a negative energy balance.\u201d<\/p>
To do this, your carbohydrate needs to be adequately high in and around demanding training sessions.\u00a0<\/p>
At other times, it can be lower. Dr Podlogar, a nutritionist at Bora-Hansgrohe, says you can get away with consuming 2g of carbohydrates per kilo of body weight on easier days.\u00a0<\/p>
Cut fat to a minimum\u00a0<\/h3>
$\"Complete$
A low-fat diet could be important for amateurs than pros. – Our Media<\/figcaption><\/figure>
The number of calories cycling burns <\/a>mean carbohydrate and protein requirements of cycling training are high. Therefore, to create a negative energy balance, you have to reduce calorie intake elsewhere.<\/p>
Dr Podlogar says: \u201cGoing relatively low in fat for amateurs can be more important than for professionals.\u201d<\/p>
While a professional might require 5,000 calories a day and an amateur 3,000, he explains that \u201ccarbohydrate demands can be pretty similar\u201d.\u00a0<\/p>
This leaves an amateur less room in their calorie budget to fill with fat.\u00a0<\/p>
To achieve this, McDermott advises consuming quality sources of protein that contain less than five per cent fat.\u00a0<\/p>
Which cyclists might need to gain weight?<\/h2>
McDermott often advises lighter cyclists, especially young men, to gain weight so they can produce more power to keep up on the flat.<\/p>
\u201cThey often struggle to eat enough because their metabolic rate is so high.<\/p>
\u201cAs an example, a BMI below 18.5 is a red zone for me. I\u2019ll look to increase their body mass from there,\u201d she adds.<\/p>
Such a low BMI may inhibit recovery and a rider\u2019s ability to push enough power on the flat and downhill, according to McDermott.<\/p>
Is it worth losing weight?<\/h2>
While losing weight, the quality of your important workouts could decline.\u00a0<\/p>
As a result of low energy, you may also feel sluggish after training. In a worse-case scenario, this could escalate into a health issue, such as RED-S.\u00a0<\/p>
Impacted training<\/h3>
$\"Mountain$
If your cycling training is leaving you exhausted, you might need to eat more. – LAURIE DIEFFEMBACQ\/BELGA MAG\/AFP via Getty Images<\/figcaption><\/figure>
Being in a calorie deficit may adversely impact your interval training<\/a>.<\/p>
Jeukendrup says: \u201cOne of the things that weight loss does is it makes it harder to exercise there [at high intensity].\u00a0<\/p>
\u201cThere’s no question about it. It makes it harder to recover.\u201d<\/p>
Jeukendrup\u2019s message is not to lose sight of why you\u2019re trying to lose weight.<\/p>
\u201cI think the training almost has to come first, right?\u201d he says.\u00a0<\/p>
\u201cSome people have to lose weight for other reasons. But most of the athletes that I work with want to lose weight to be competitive.\u201d<\/p>
With this in mind, Dr Podlogar never recommends that riders lose weight during races or hard blocks of training.\u00a0<\/p>
The same applies to an amateur cyclist training for a sportive<\/a>. If desired, weight loss should come earlier in the training plan<\/a>.\u00a0<\/p>
Loss of progress<\/h3>
$\"KOKSIJDE,$
Weight loss from muscle will leave you short of power when it counts. – Luc Claessen\/Getty Images<\/figcaption><\/figure>
You have to lose weight carefully so it comes from body fat<\/a>, according to McDermott.<\/p>
\u201cIf that weight loss comes from muscle mass, then I haven\u2019t done my job.\u201d<\/p>
Loss of muscle will decrease power. And as Jeukendrup says: \u201cIf you lose a lot of weight, but your power drops, you haven’t gained anything.\u00a0<\/p>
\u201cIf anything you’ve done damage.\u201d<\/p>
There is also a link between under-fueling and under-recovery, which can lead to regular illness and overtraining<\/a>, according to Girling.\u00a0<\/p>
Disordered eating\u00a0<\/h3>
$\"Image$
Disordered eating can affect cyclists whose relationship with food becomes unhealthy. – Getty<\/figcaption><\/figure>
McDermott has seen cyclists develop an unhealthy relationship with food while losing weight.<\/p>
She says: \u201cThey start losing weight and they can\u2019t stop.<\/p>
\u201cThere are so many negative effects of being in a calorie deficit for too long or too high a deficit for too long.\u00a0<\/p>
\u201cIt starts to have a psychological impact on their eating behaviours and I have seen people develop an eating disorder<\/a>, literally because they don\u2019t understand enough beyond what the numbers on the screen are saying.\u201d<\/p>
As outlined above, numbers such as total weight and W\/kg don\u2019t necessarily translate into better cycling performance. Side effects of weight loss, including illness and low energy, could outweigh the potential benefits.\u00a0<\/p>
RED-S<\/h3>
$\"Blood$
Unusual blood test results could indicate under-fueling and overtraining. – Chris Teagles<\/figcaption><\/figure>
Another risk associated with low body weight and under-fuelling is Relative Energy Deficiency in Sport (RED-S).<\/p>
Caused by long-term, inadequate energy intake, this condition can affect endurance athletes. It can interrupt periods in women and lead to low body density in both sexes.<\/p>
McDermott says: \u201cLow or elevated levels of thyroid and cortisol hormones combined with other indicators like low bone density, low BMI and low resting metabolic rate compared to their predicted rate are red flags of chronic under-fueling.\u201d<\/p>
If your under-fueling is less serious or prolonged, you may struggle to sleep after a hard session or feel drowsy in the afternoon following a morning ride, according to McDermott.\u00a0<\/p>
Do you need to be at your ideal weight?<\/h2>
$\"Nearly$
Cycling is enjoyable without being rake-thin.<\/figcaption><\/figure>
Unless you are what Girling calls a professional or \u201cambitious amateur\u201d, your weight might not matter<\/a>, especially if it isn\u2019t detrimental to your enjoyment of cycling.\u00a0<\/p>
After all, there are many benefits to cycling<\/a> besides being lean.<\/p> <\/body><\/html>\n
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Is it worth losing weight?<\/h2>While losing weight, the quality of your important workouts could decline.\u00a0<\/p>As a result of low energy, you may also feel sluggish after training. In a worse-case scenario, this could escalate into a health issue, such as RED-S.\u00a0<\/p>

Is it worth losing weight?<\/h2>
While losing weight, the quality of your important workouts could decline.\u00a0<\/p>
As a result of low energy, you may also feel sluggish after training. In a worse-case scenario, this could escalate into a health issue, such as RED-S.\u00a0<\/p>