Are you wondering how to lose weight by riding a bike? You're not alone. Many cyclists want to know how long they need to pedal to burn body fat and shed those extra pounds. And it's no surprise: cycling is not only fun, but also an excellent way to lose weight. It doesn't matter which type you practice, whether it's road cycling
, mountain biking
, or even if you ride an electric bike
. When riding, the body needs energy, and that energy comes from the calories we burn. How many calories? It will depend on your fitness level and the intensity at which you pedal.
How many calories are burned while cycling?
It is estimated that a cyclist burns between 300 and 1,000 calories per hour, depending on their pace and effort. At an easy pace, you can burn about 300 calories, but if you increase the intensity and pedal hard, you could burn between 600 and 700. In competitions or more intense training, you can easily exceed 1,000 calories per hour. It is important to remember that these values are approximate and depend on various factors, such as the cyclist's build, age, and fitness level.
If your goal is to lose weight, keep in mind that burning 1 kg of fat requires approximately 7,700 calories. This means you would need to pedal for about 11 hours over the course of a week to lose 1 kg of fat, as long as you maintain a balanced diet.
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The importance of the power-to-weight ratio in cycling
One of the key factors to improve your cycling performance is the power-to-weight ratio (w/kg). This metric is calculated by dividing the watts you can generate consistently by your body weight. For example, if a 70 kg cyclist is able to maintain 300 watts for 20 minutes, their power-to-weight ratio would be 4.28 w/kg. Now, if that same cyclist loses weight, their performance will improve without needing to increase their watts.
Reducing body weight is an effective way to improve this ratio and climb faster on mountainous terrain. However, you should be careful not to lose muscle mass in the process, as this could negatively affect your power.
How to balance weight loss and performance
Losing weight doesn't mean you have to stop eating. It is crucial to combine your cycling training with a healthy diet that allows you to lose fat without sacrificing performance. Make sure to include enough lean protein, complex carbohydrates, and healthy fats in your diet to keep your energy up during rides.
⭐ Discover more about how to improve your power-weight ratio in our article about
The
importance of base training for cyclists.
¿What is the best diet to lose weight while training on the bike?
If you really want to lose weight, you should accompany your training with a balanced diet. Eating smart means avoiding very heavy meals before or after training and spreading your meals throughout the day. Here are some key tips:
- Have three complete meals a day, made up of fruits and vegetables (50% of the plate), complex carbohydrates (25%), and lean proteins (25%).
- Include healthy fats in your diet, such as nuts, avocado, and olive oil.
- While cycling, opt for light and energy-rich foods such as energy bars, bananas, or nuts.
Avoid skipping meals, as this could lead to overeating after training. The best recommendation is to eat something light before and after your ride to maintain your energy balance.
Train at high intensity to burn fat
Did you know that high-intensity interval training (HIIT) is more effective for burning fat than low-intensity sessions? By alternating intervals of maximum effort with recovery periods, your body continues to burn calories even after you’ve finished the session. For example, doing 30-second sprints at high speed can help you eliminate more body fat than a moderate 60-minute ride.
Include this type of workout a couple of times a week to maximize fat burning. You’ll increase your heart rate and improve your endurance while reducing your body weight.
Diversify your workouts to avoid plateauing
It’s common for cyclists to plateau in their weight loss progress when they always do the same type of training. Varying your routes and alternating intensity will help you avoid this. Plan different routes with various types of terrain and profiles. This will force your body to work harder and burn more calories.
You can also combine your bike rides with strength training at the gym. Lifting weights two or three times a week will not only help you gain muscle, but will also speed up your metabolism, which increases the number of calories you burn throughout the day.
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Quick training sessions to help you lose weight
If you don’t have much time to train, try these three quick sessions that will help you burn fat efficiently:
Session 1: Double 8
- Warm-up: 4 minutes at 80% intensity.
- Set: 8 repetitions of 10 seconds at 90% intensity + 50 seconds at 50%.
- Recovery: 3 minutes at 50%.
- Second set: 8 repetitions of 10 seconds at 90% + 50 seconds at 50%.
- Cool-down: 5 minutes at 50%.
Session 2: High-Intensity Intervals (HIIT)
- Warm-up: 10 minutes at 55%.
- Effort 1: 5 minutes at 85%.
- Recovery: 3 minutes at 40%.
- Effort 2: 5 minutes at 90%.
- Cool-down: 6 minutes at 30-40%.
Session 3: Tabata Intervals
- 8 repetitions of 20 seconds at 100% + 10 seconds at 40%.
These sessions are perfect if you have little time and want to maximize fat burning in your workouts.
Losing weight with the bike is not just a matter of pedaling, it also involves maintaining a balanced and varied diet. By combining high-intensity workouts, diversity in your routes, and good meal planning, you can effectively achieve your weight loss goals. Remember, the key is to enjoy the process and stay consistent.
🗨️ If you want to learn more ways to improve your performance and lose weight on the bike, don't miss our related articles, such as how to train the cyclist's digestive system