LIGHTEN YOURSELF

Fasted rides

Periodised nutrition means matching what you eat to riding intensity. A day of intervals needs to be fuelled with carbs, but a gentle three-hour ride can be done in a fasted state to burn fat.

Go low carb, high fat

Studies suggest that the LCHF diet reduces power and can affect your ability to burn carbs, so it’s not ideal for races or sportives, but it can help you lose weight in the off season. Skip the cake stop The traditional cyclist’s cake stop only counts as refuelling if you haven’t been pounding gels, energy drinks and malt loaf during the ride itself.