Introduction
Cycling is one of the most effective sports for weight loss: low joint impact, high caloric expenditure, and the pleasure of riding that promotes regularity. But not all rides are created equal. Here's how to optimize your practice for concrete results.
Understanding Energy Expenditure
A 75 kg cyclist burns approximately:
- 400-500 kcal/hour in moderate endurance (Zone 2)
- 600-800 kcal/hour in high intensity
- 900+ kcal/hour during maximal efforts
Zone 2 (basic endurance) is particularly effective for fat burning, as the body preferentially uses lipids as fuel at this intensity.
The Most Effective Rides for Weight Loss
Long rides in Zone 2
2 to 3 hours at moderate intensity (you should be able to hold a conversation). This is the basis for fat burning. Ideally, in the morning on an empty stomach (with an electrolyte drink) to maximize lipid utilization.
HIIT intervals
Short, intense sessions (45-60 minutes) create an "afterburn" effect: your metabolism remains elevated for several hours after exercise. 2 sessions per week are sufficient.
Mistakes to Avoid
- Compensating at the table: cycling makes you hungry. Be careful not to eat more than you've burned.
- Riding too fast: at high intensity, you mainly burn carbohydrates, not fat.
- Neglecting strength training: muscle mass increases basal metabolism. Supplement cycling with 1-2 strength training sessions.
Adapted Nutrition
To lose weight while maintaining performance:
- Moderate caloric deficit (300-500 kcal/day maximum)
- High protein (1.6 to 2g/kg) to preserve muscle mass
- Sufficient carbohydrates for intense sessions
Conclusion
Cycling is an excellent ally for weight loss, provided you combine the right types of rides with an adapted diet. Consistency is key — and a bike neatly stored on its David & Clément wall mount is always ready to motivate you.