The 7 Biggest Mistakes That Prevent Cyclists from Losing Weight & Improving Performance

Why Losing Weight as a Cyclist Feels So Hard

If you’ve been cycling regularly, watching what you eat, and still struggling to lose weight, you’re not alone. Many cyclists put in the effort, expecting the fat to simply drop away—only to find themselves stuck at the same weight, feeling frustrated and demotivated.

It’s easy to start questioning yourself:

• “Am I doing something wrong?”
• “Maybe my body just won’t lose weight?”
• “Do I need to train even harder?”

But here’s the truth: It’s not your fault.

There’s so much conflicting information out there—fad diets, different training techniques, and endless weight-loss myths—that it’s easy to feel overwhelmed and confused about what actually works. Many well-intentioned cyclists end up making the same mistakes that keep them stuck.

If this sounds familiar, keep reading. This article will uncover the seven biggest mistakes that stop cyclists from losing weight and, more importantly, help you understand why you can absolutely reach your goal weight—even if you’ve struggled in the past.

1. Overcomplicating Weight Loss

For many cyclists, weight loss feels like a giant puzzle with too many pieces—calorie counting, meal timing, macros, fasting, supplements… the list goes on. They spend hours researching the latest diets and training techniques, but instead of gaining clarity, they just feel stressed and confused.

With so much conflicting advice, many cyclists fall into one of two traps:

• They try to do too much at once—tracking every calorie, micromanaging macros, experimenting with extreme diet plans—all of which can lead to burnout.
• They feel so overwhelmed that they do nothing, unsure of where to start, so they just continue with their usual habits, hoping for the best.

The truth is, weight loss doesn’t have to be this complicated. When you focus on the right things, the process becomes far simpler—and far more effective.

2. Thinking Past Failures Mean Future Failure

Many cyclists have tried to lose weight before—maybe even multiple times—only to end up back where they started. Each failed attempt chips away at their confidence, making them believe that losing weight just isn’t possible for them.

The problem isn’t that these cyclists are incapable of losing weight—it’s that they’ve been using the wrong approach for their specific needs.

Most diets and training programs aren’t designed for cyclists—they’re built for sedentary people or general fitness enthusiasts. When a cyclist tries one of these generic plans, they often experience energy crashes, poor recovery, or frustration from seeing little progress.

Over time, this leads to a dangerous mindset shift: “If I’ve failed before, I’ll fail again.” But the truth is, past failures don’t predict future success—especially when you finally have the right strategy designed for cyclists like you.

3. Following a Diet Not Designed for Cyclists

Many cyclists turn to popular weight-loss diets—low-carb, intermittent fasting, keto—without realising that these diets aren’t designed for athletes.

While these diets may work for the general population, they don’t account for the energy demands of cycling. What happens when a cyclist follows one of these plans?

• Low-carb or keto diets can lead to severe energy crashes, muscle fatigue, and poor recovery, making rides feel harder than they should.
• Intermittent fasting can leave cyclists under-fuelled for training sessions, reducing both performance and motivation.
• Extreme calorie restriction may cause initial weight loss but often results in loss of muscle instead of fat, hurting overall cycling performance.

It’s no wonder many cyclists feel like they’re constantly fighting against their body. The truth is, a cyclist’s diet should work with their training, not against it.

4. Using a Generic Training Plan That Isn’t Targeted for Fat Loss

A common belief among cyclists is that the more kilometres you ride, the more weight you’ll lose. While this sounds logical, it’s not always true.

Not all training is equally effective for fat burning. Many cyclists follow generic training plans that focus on performance improvements but fail to target fat loss directly.

• Too much high-intensity training burns carbs instead of fat, limiting weight loss.
• Not enough time in the fat-burning zone means the body never adapts to using fat efficiently.
• Long endurance rides with improper fuelling can cause unnecessary cravings and overeating afterwards, negating calorie burn.

Cycling alone doesn’t guarantee fat loss—it needs to be structured correctly to trigger consistent, lasting results.

5. Not Training At Your Personal Fat Burning Intensity

Most cyclists train in the wrong intensity zones when trying to lose weight—and they don’t even realise it.

Some ride too hard, torching through carbohydrates instead of fat. The result? Energy crashes, cravings, and stubborn weight that refuses to budge. Others take it too easy, never pushing their bodies enough to trigger meaningful fat adaptation.

But there’s a hidden sweet spot—a zone most riders have never heard of. It’s not the so-called “fat-burning zone” you’ll find on fitness blogs or your heart rate monitor.

It’s called the Fat Max Zone—and it’s uniquely yours. A level of effort where your body burns fat at its highest possible rate. The catch? You can’t just guess your way into it. It’s precise, measurable, and can only be accurately determined through VO2 max testing.

Most cyclists spend years riding outside this zone, wondering why the weight won’t come off. But once you train at your personal Fat Max Zone, the changes can feel almost effortless:
🔥 More fat burned during every ride
🔥 Fewer energy crashes and cravings
🔥 Faster progress without riding harder

Want to unlock your own Fat Max Zone? It could be the missing link in your weight loss journey—and I’ll show you how to find it.

6. Ignoring the Mindset & Habits Behind Weight Gain

Most weight loss advice focuses on what to eat and how to train, but very few programs address the role of mindset and habits—which is one of the biggest factors in long-term success.

Weight gain isn’t just about food—it’s about daily decisions, habits, and subconscious patterns that develop over time.

Many cyclists struggle with:

• Emotional eating and cravings
• Lack of motivation and consistency
• Relying on willpower instead of creating sustainable habits

Without addressing these deeper challenges, weight loss feels like an endless battle

7. Trying to Figure It All Out Alone

With so much contradictory information, it’s no wonder cyclists end up feeling stuck.

• Some experts say low-carb is the answer—others say you need carbs to perform.
• Some plans say long slow rides burn fat—others recommend high-intensity intervals.

Cyclists spend months (or years) spinning their wheels, trying different things, and never seeing lasting results.

There Is a Better Way—And You Can Do This!

If you’ve struggled with any of these mistakes, know that it’s not your fault.

That’s exactly why the Leaner Cyclist Program exists. It’s not just a diet or training plan—it’s all three, fully integrated into a proven system designed for cyclists.

No more guessing. No more frustration. Just a structured, science-backed approach that works.

Want to learn how you can finally lose weight, keep it off and stop getting dropped on climbs without having to sacrifice your favourite foods and starve yourself on some crazy calorie-restricting diet …even if they’ve failed in the past or struggled to improve your cycling performance. Click here to watch this free, on-demand online training.

Click here to book your free coaching call and let’s create a personalised plan that works for you.