AN EXPERT'S TAKE ON...WEIGHT LOSS AND PERFORMANCE

Rob Kemp learns the right way to get lean

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1 Why is weight management so crucial in cycling?

Cyclists often aim to optimise their power-to-weight ratio, which is the amount of power (watts) they can generate relative to their body mass (kg). A higher power-to-weight ratio is beneficial when climbing hills or accelerating. However, losing too much weight can lead to a reduction in power and thereby prove counter-productive. Despite some long-held beliefs in the sport about body mass and composition, there is no clear evidence about the extent to which decreasing body mass affects performance, either positively or negatively.

2 How best to maintain a target body weight?

A sustainable weight loss strategy involves a consistent 300-500kcal daily deficit, high protein intake, and resistance training to preserve lean mass. Protein intake should be 2g per kilo of bodyweight per day for losing weight, compared to 1.8g/kg/day for maintenance. Rapid weight loss often leads to rebound weight gain and reduced performance, while slower, periodised approaches better preserve lean mass. Tracking mood, sleep, energy and training quality - not just food - can help ensure your approach supports long-term health and performance in a sustainable, balanced way.

3 Should men and women approach weight loss differently?