by Frank Overton, FasCat Coaching

One of the most popular requests that we get from cyclists is "I'd like to lose some weight". Of course we are happy to help because the performance benefits are HUGE. The increase in an athlete's power to weight ratio is usually the key reason why a rider upgrades from cat 3 to cat 2, for example, or from finishing in the top 20 to consistently finishing on the podium.

To start with, there are several simple dietary suggestions that I'd like to make before plunging into a caloric deficit. Often times these simple "lifestyle" changes will result in a leaner, happier, and faster athlete. So here goes:

• Avoid beverages with high fructose corn syrup (this includes Gatorade and soft drinks)
• Try to stay away from processed foods with partially hydrogenated fats
• Avoid sugary foods like cookies, cakes, and low-fat foods (that's code for high in sugar)
• Try to stay away from saturated fats found in red meat, cheese, butter, and fried foods
• Avoid alcohol because its packs a lot of calories

If you don't already, start paying attention to the back label of foods where ingredients like high fructose corn syrup, partially hydrogenated fats, and sugars are displayed. If you are already dialed in on these tips, then let us suggest paying attention to the kiloJoules on your PowerTap!

Your energy expenditure in kilojoules (measured by your PowerTap) represents the total workload of your ride. A kilojoule is a unit of work that by a quirk of nature handily converts in a 1:1 ratio to calories. So for every kilojoule that you ride, you've also burned 1 calorie of food. Ride a thousand kJ's and that's good for one burrito (1,000 calories). Pay attention to how much you are eating relative to how much you are riding!

OK, that's all good but you still need to hit your "climbing" weight. Well, as Eddy Merckx rather eloquently said, "Eat Less, Ride More". Don't we all wish. Basically it all comes down to taking in fewer calories than your daily caloric requirements, otherwise known as a caloric deficit. Try eating 250 calories less and riding 250 kJ's more every day. We are talking about 1 less cookie or beer and a ½ hour of more riding. That's 500 calories per day which equates to losing 1lb per week (which is sensible). Want to lose 10lbs? Give yourself 10 weeks.

Before I go any further there are times of the year when it is OK and not OK to lose weight. After the season is over and during your base phase are great opportunities to trim the fat. Aka, NOW and for the next 4 -5 months is a great time to lose weight. Next March - April when you are racing or about to start racing is NOT.

OK, are you on board? Alright, great: try some of these "eat less" tricks we've given to athletes over the years:

• Eat several small meals over the course of the day rather than three large ones
• Pay attention to the glycemic index, or GI, of foods and try to avoid HIGH GI foods
• Eat more bulky foods that are not calorically dense like salads and vegetables
• Try to make a habit of snacking on fruit & vegetables instead of your usual quick fixes
• On the bike, teach your body to burn fat by riding slow enough that it is using your body's fat stores as the primary source of energy (a metabolic test will determine what intensity your body burns the most fat)
• Try to avoid eating after dinner by brushing your teeth

These sensible dietary recommendations will help you lose weight in a way that won't cut into your performance & power output during the off season. Remember to consume plenty of carbohydrates once you start your intervals and begin racing. Dieting during the season is risky business and could result in a decreased power output and symptoms of overtraining.

Above all, congratulations on the commitment you've made to your health & sport.

Frank Overton
Copyright © 2011 FasCat Coaching - all rights reserved.

Frank is the head coach and owner of FasCat Coaching, a cycling coaching company in Boulder, CO. For more information about Frank, FasCat Coaching and their coaching services please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it or in Boulder stop by their Performance Center on 4550 North Broadway Street.