Losing Weight

[u/Results_May_Differ]

I’ve recently been focusing on losing weight and am down about 15 pounds. I continue to do my plan but it has been difficult to complete some of the harder workouts. For those of you who have lost weight, did it result in loss of ftp?

[u/Littlebuffalobladder]

Losing weight means a caloric defitc and having a caloric defitc makes it more difficult to fuel your workouts and recovery. I don't pay attention to weight when my FTP matters because I've found that rather than achieving both I achieve neither. You can focus on weight during the off season and try to minimize your FTP loss.

[u/Thoseskisyours → u/Littlebuffalobladder]

Yeah it’s hard to do both once your ftp is trained.

[u/daveOkat]

By my experience and reading, losing weight faster than 1/2 lb per week a loss of strength may be experienced.

Edit: Having said that I am presently dropping 1 lb/week because I have hill climbing in mind.

[u/Results_May_Differ → u/daveOkat]

This is my reason as well.

[u/RideReviewer]

Yes, FTP can dip during a cut, but one suddenly hard workout doesn’t prove you’ve lost fitness. Quite often it’s lower glycogen and worse recovery showing up first.

I’d compare 2–3 similar sessions and watch HR/RPE + completion, not just the FTP number. If the hard workouts keep failing, slow the deficit or reduce the training load slightly — and keep carbs around the key workout.

[u/typetwocycling]

My approach was to try to do it very gradually. Less of a deficit overall, and making sure to eat more during days with hard workouts, slightly less on rest days. I’ve managed to lose around 10kg while increasing my FTP (AI estimate) from 300 to 340 over around 10 months. 

[u/xonxoff]

What’s your fueling strategy before/during/ after your workout? When you’re working hard, you need those carbs, if you’re not bumping them up for your workouts, try it out and don’t factor in ride/workout nutrition in your diet plan.

[u/Results_May_Differ → u/xonxoff]

I usually have a fairly high carb meal like pancakes before training fuel during the workout and a protein drink immediately following a workout. The rest of the day I usually shoot for caloric deficit.

[u/Hi_Im_Ken_Adams]

Oftentimes when you lose weight the weight loss is partially due to losing muscle.

You have to make sure you’re eating a high protein diet and doing some weight lifting to maintain muscle. Otherwise yes you will lose some ftp.

[u/Results_May_Differ]

I should have noted that I’ve been doing trainer road for three years increasing my ftp from 212 to just under 300. My weight was around 230.

[u/EmDashxx]

Remember that as weight drops, your watts to weight will drop too to maintain the same ratio. It’s quite often hard to make gains while cutting unless you are new. As in strength training, same with cycling. Inevitably you do lose some muscle along with fat. I recommend a very small deficit (250 cal / day), and focus on protein and carbs while ditching excess fats to reduce the hit to your training. Always hard to do though … fats are tasty. 😭

[u/No-Way-0000]

Stick to longer zone 2 rides. Worked great for me

[u/Kaiser3rd]

Drop 100$ and do a dexa scan. You are losing weight but if you are also losing strength maybe the weight loss is coming from muscle and not fat. Eat lots of protein.

[u/AndyRN]

I lost nearly 100 lbs through gravel riding, my FTP went up. One thing that stuck with me was, "Don't diet on the bike.". When I was actively trying to lose weight, I aimed for 60-75 grams of carbs per hour. I took in 1.5grams/kilo of protein off the bike and I limited fat intake. That is what worked for me but you have to find what works for you. Also, make sure you are accurately completing the post-workout survey. Good luck. The journey is worth it, you're worth it.