But every gram saved on the weight of his bike is expensive, sometimes even very expensive. Before incriminating his equipment in case of misfortune, let’s first take a look at our weight. Indeed, it is quite possible during the season to lose the kilos that we would still have overweight or that we would have gained.
To reach your fitness weight, it is necessary to have a “maximum weight/power” ratio. How can this be achieved? Through specific training and simple dietetics.
8 tips to lose weight in the right season
Double your training doses
Two 2-hour outings a week is not enough to lose weight. It is, therefore, necessary to do hours of bowel movements to burn more calories than those stored by eating in 24-hour periods.
To refine and train seriously, we can already go from 2 weekly outings of 2 hours to 3 outings of 3 hours. It’s better if you go from 2 X 3 hours to 3 X 4 hours. These saddle hours are to be done at a low or medium intensity.
Climb a 15 km pass
or, if your region does not lend itself to it, 2 passes of 7 to 8 km successively. The ascent will be done by your hand, but with perspiration (at least once a week).
Drink more water at any time
And, during outings, favour healthy drinks (no syrups). For your meals, make plenty of room for vegetables and fruit, avoid excess fat and sweets. See the article “Eating Well for a Winning Bike Ride. »
Improve your power in watts compared to your weight
There are two ways to train to improve your power:
- maintain a good pedalling pace throughout your outings,
- alternate sessions with large gearboxes by pressing hard on the pedals (series of 5 minutes), and sessions in flexibility (90/100 rotations per minute on the flat; 60/70 on the hill, sitting and dancing).
Try to train at different times
For example, driving at midday, at mealtime, has an advantage over the goal of weight loss. This means having a full breakfast in the morning. Back in the afternoon, you will have a special snack after the shower, including cereal.
Use a heart rate monitor
As already mentioned above, drive more often, at low or medium intensity, for a long time.
In concrete terms, it means driving between 50% (and in any case at most 60%) of your CE potential.
Example for a cyclist whose max HR is 170 bpm, and resting heart rate at 55:
50% = (170-55) + 55 = 112 bpm
Control your BMI
The BMI (body mass index) gives the body fat rate, i.e. for a 75 kg man measuring 1.78 m:
75 / (1.78 X 1.78) = 23.66
For the World Health Organization (WHO), the result of each is as follows:
less than 16.5: undernutrition
from 16.5 to 18.5: thinness
from 18.5 to 25: normal build
from 25 to 30: overweight
30 to 35: moderate obesity
more than 40: morbid or massive obesity.
Participate in events
Taking part in events (cycling sports, medium or long-distance cycling certificates, long bike weekends with friends, organized 4 or 5-day “club” raids) requires a lot of energy, especially in the mountains. Competition is first and foremost against yourself. You have to set yourself a challenge.
The way you will be tested depends on your physical condition, and therefore partly on your weight. As many coaches regularly remind us, it is first of all up to the cyclist to get rid of his excess weight, before reducing the weight of the bicycle, which, in essence, weighs only one-tenth of the man/machine pair.
Sometimes you indeed have to have the will. So get motivated. You will see the difference when you have reached (or even simply approached) your goal.