Cyclists have an obsession with weight. The problem is only getting worse as modern riders are looking for any kind of marginal gains possible. The extensive use of the power meter has made speaking in terms of watts per kilogram of body weight part of everyday cycling language. We can calculate exactly how much better professionals and our competitors are than us. 

 

This obsession with weight has led many cyclists, both elite and amateur, to develop an unhealthy relationship with food. Nearly every single person that I’ve discussed this with has been able to relate in some way. 

 

Comparison Culture

We live in a comparison culture. We are constantly comparing ourselves to our friends, family, competitors, even our former selves. This happens both consciously and unconsciously.

We see the training other people are doing and convince ourselves we are not doing enough. It’s the same with food. We see the amount or types of food others are consuming and make assumptions about ourselves.

My husband is nearly a foot taller and 60+ pounds more than me. We are not going to have the same food requirements, even if we are training the same number of hours.
 

Food requirements are influenced by many factors such as:

• Activity level 

• Type of activity 

• Age

• Gender

• Height and weight

• Body composition

• Genetics and health status

• Pregnancy and breastfeeding
   

Constantly comparing ourselves to others takes the joy out of life. Food (just like training) should be considered on a person to person basis. Just because someone is skinnier than you, does not mean that they are healthier or stronger than you. We are all built differently and have different ideal and sustainable body weights. 

 

Self-Perception

Many of us also have a skewed view of ourselves. Our belief about our abilities and characteristics is oftentimes not entirely accurate. I’m constantly questioning myself, unsure of what I am truly capable of or if I am doing enough. I’m at a healthy weight, but I still get self conscious about my body, especially when people comment about my leg muscles or the amount of food I’m eating. I still look at other female cyclists and quietly tell myself I could stand to lose some weight. 

Currently, I weigh about 8 pounds more than I did at my lightest weight as an adult. Every time I step on the scale, I’m reminded of that fact. My body has been there before, so it’s possible to get back there, right? It’s challenging to continually convince myself that I was in no way healthy at that weight. It was not sustainable, and my mental and physical well-being suffered greatly.

Sometimes we need to take a step back and try to more objectively assess ourselves. The mirror can be deceiving, but our bodies do not lie, at least not for long. 

 

Food is Fuel

We have so many emotions tied to food. This is not necessarily a bad thing, but we need to remember that at the end of the day, food is simply fuel. This means that every day looks different in terms of the amount and types of food we eat.

Power meters make it easy to determine how much energy you burn on the bike because each ride will give you a number in kilojoules of the amount of energy used. This knowledge should help determine how many calories are consumed each day.

Days with a lot of intensity and/or volume require far more carbohydrates
(and calories in general) than rest days. You cannot simply come up with a
number of calories you want to aim for every day and stick to it, especially
if you are training hard. It varies, so listen to your body and its cues. Think
logically about the demands of your training schedule and plan accordingly.

If you have a big workout you are going to be doing early the next morning,
make sure to have a larger, carbohydrate rich dinner the night before. If you
have a lighter intensity day, emphasize protein and complex carbohydrates throughout the day.

Focus more of your calories (and carbohydrates specifically) around the time of day when training occurs. Never try to restrict calories before, during, or after a ride. This will leave your body depleted, affect the quality and training adaptation of your workout, and most likely make you ravenous later which can lead to poor nutrition choices. Give your body the fuel it needs, when it needs it.








Positive Support System

It is so important to surround yourself with individuals who can support you in a positive way. It’s quite dangerous when an entire group, such as a cycling team, has the common goal of being as light as possible. We can convince ourselves and each other that certain behaviors and thoughts are acceptable. Recognizing that you need to ask for help is the vital first step though.
 

Finding even one person that we know with 100% certainty has our best interest in mind can make all the difference in the world. When you spend too much time on Strava, Zwift Power, or Instagram comparing yourself to others, this person can remind you that you are on your own journey. It’s you against yourself. They can remind you that you are a strong, healthy, thriving athlete and help change your self-perception. 

We as a community need to do better supporting each other and make positive changes for the sport of cycling. Virtual cycling in particular holds a special place in my heart, and it is painful to watch so many athletes take extreme measures with weight. Weighs-ins are a huge part of the sport. However, weight cutting should never have a part in eSports cycling. We need to all take steps as a community to ensure this is eliminated. 

 

Eating disorders should also be addressed and treated, not normalized. There are plenty of resources and people who are willing to help, and I guarantee you there are numerous other individuals who have similar thoughts and experiences. By not remaining silent about our struggles and experiences, we can promote real and positive change in the sport. 

Conclusion

Food has extreme power. We need it for survival, but finding a way to have a healthy relationship with it is critical.
 

Cycling is a non-weight bearing sport, and it’s possible that people can live in a constant state of under-fueling for much longer than if they were doing a high impact sport such as running. You may not even realize the long term damage that you are doing to your body. You can’t feel your bone density decreasing or your hormones becoming imbalanced.

However, there will be side effects, both recognizable and not. You can monitor changes in your mood, energy/fatigue levels, susceptibility to illness, speed of recovery, etc. Your body is smart, and it generally will tell you everything you need to know. You simply need to listen to it with an open mind.

We are not defined by our weight or w/kg. Ensure you are finding joy in food and life. Give your body the fuel it needs to perform and function at its best. Both you and everybody else around you will be much happier and stronger for it!