The impact of weight on cycling

Today, we will discuss a topic that has been bothering many cyclists—the impact of weight on cycling. First of all, it should be clear that weight is not a simple number in cycling but a factor that is directly related to your cycling performance and experience.

Let's take a look at the specific impact of weight on cycling.
Climbing: Weight is a big topic if you like to challenge steep climbs. Believe me, every bit of weight loss will make climbing easier. Lightweight is a huge tool for climbing, and you can handle those steep slopes more easily.
Endurance: Weight also has a big impact on long-distance riding. Lighter weight means you need to consume less energy for a long time, allowing you to maintain high-intensity riding for a longer period.
Cadence and power output: Weight has a great impact on cadence and power output. Lighter cyclists may find it easier to maintain power output at a high cadence, while heavier cyclists may be more inclined to output more power in a larger gear.

Developing a successful weight loss plan requires a combination of diet, exercise, and lifestyle. Here are some tips to help you develop a realistic weight loss plan: Goal Setting: Most people have a self-determined weight and then start losing weight without any basis. First, we need to clarify your weight loss goals. Make the goals as specific as possible so that we can have a clear direction. Don't set the goals too high, if they are difficult to achieve, it is easy to give up halfway. Set the right and reasonable goals, less is more, especially for busy people like us. It is better to set a plan for 5 training sessions and often fail to achieve them.

Diet adjustment: Set a reasonable daily calorie intake goal to ensure that you spend in a moderate deficit to help you gradually lose excess fat. Keep yourself hydrated. If your training starts to work, drinking plenty of water is very important. It can avoid hunger and help digestion.

Balanced diet: Don't think of your weight loss as a diet. The right foods are generally high in nutritional value and low in energy density. Make sure each meal contains enough vegetables, protein, and healthy fats. Don't let your diet become monotonous, so that you can enjoy delicious food while eating healthy.

Aerobic exercise: Weekly plan: Arrange at least 3-5 aerobic exercises per week, such as brisk walking, jogging, cycling,g or swimming. This helps improve cardiopulmonary health and accelerate fat burning. Duration and intensity: Start with 30 minutes at the beginning and gradually increase to 45 minutes or longer. Maintain a moderate intensity, able to talk but feel slightly challenged.

Strength training: Full-body training: Includes push-ups, squats, bench presses, and other full-body exercises. This helps increase muscle mass and improve metabolism. Regular training: The goal is to do full body strength training 2-3 times a week, using your body weight or appropriate weights.

Rest and recovery: Sleep: Give yourself enough rest time. Generally, overload training is caused by not getting enough sleep, which will seriously disrupt our work and rest routines and make it difficult to concentrate. 7-9 hours is the ideal sleep time. Recovery: If you feel tired or muscle sore, don't ignore the importance of rest and recovery.

Monitor your progress: Record your food and exercise: Use a fitness app or notebook to record your daily food and exercise to help you stay on track and monitor your progress. Measure your body data: Regularly measure your weight, and body fat percentage, or take photos to record your body changes, which will be part of your motivation.

Body fat reference Here is a reference to the intuitive feeling of different body fat percentages for men:
6-10% body fat percentage: Appearance: Clear muscle lines, obvious muscle texture, and six-pack abs may be visible. Physiological characteristics: Thin skin and significant muscle mass.

10-15% body fat percentage: Appearance: Clear muscle lines and abs may be visible, but not as obvious as at lower body fat percentages. Physiological characteristics: A slight layer of fat covers the muscles, and the body contours are still relatively compact.

15-20% body fat percentage: Appearance: Muscle lines gradually become blurred, and abs may not be very obvious. Physiological characteristics: Some fat accumulates around the waist, hips, and thighs, but the overall appearance is still strong.

20-25% body fat percentage: Appearance: Muscle lines are even less obvious, and abs may be completely hidden under a layer of fat. Physiological characteristics: Fat is more obvious in the abdomen, buttocks, and thighs, and the body may appear fuller.

25% body fat percentage and above: Appearance: Most muscle lines disappear, and the appearance may appear plumper. Physical characteristics: Obvious fat accumulation in multiple areas, which may form a "beer belly" or other characteristics of fat accumulation. Women generally have higher body fat than men, with an average body fat of 25-30%, a healthy and well-trained level of 24-28%, and 15-24% being the body fat content level of elite athletes.