This podcast episode features Dr. David Dunn, a nutritionist for several World Tour cycling teams. The conversation focuses on debunking common misconceptions about cycling nutrition and weight loss, particularly among amateur cyclists. Dr. Dunn highlights the importance of individualized fueling strategies based on training demands and the dangers of chronic underfueling.
Amateur cyclists often carry excess weight: Many amateur cyclists carry 3-7 kg more than optimal, hindering performance. This is often due to incorrect fueling strategies.
Kilogjules vs. Kilocalories: Kilogjules measure work done, which can be converted to calorie cost considering individual metabolic efficiency (20-25% for amateurs). Fueling needs vary greatly depending on session intensity and duration.
The Dangers of Chronic Underfueling: Constantly underfueling leads to metabolic issues (e.g., menstrual cycle disruption in women), impaired performance, increased illness/injury risk, and maladaptation. Fueling should adjust daily based on activity.
Periodized Nutrition: Nutrition should be periodized, adjusting carbohydrate and energy intake based on training demands. During high-intensity periods, energy balance is crucial; during rest, calorie deficits can be strategically implemented.
Importance of Protein: Consistent protein intake (1.6-2.4 g/kg body weight) is vital for muscle maintenance and recovery, regardless of carbohydrate intake. Focus on even distribution throughout the day. The quality of protein matters; animal-based sources are richer in leucine, crucial for muscle protein synthesis.
Individualized Approach: A “one-size-fits-all” approach to weight loss is ineffective. Ideal weight for performance varies, and finding it requires experimentation and observation of performance and recovery. Success leaves clues. Prioritize process over outcomes.
Subjective Measures Matter: Combine objective data (power meter, wearables) with subjective feelings (perceived recovery score) to optimize training and fueling. Adjust plans as needed.
Prioritize Consistency: Consistent, basic training and fueling are more impactful than sporadic high-intensity efforts. Focus on establishing a solid "floor" of consistent performance.
Dr. Dunn suggests a gradual and individualized approach. He recommends aiming for a modest energy deficit of 10-15% (or 300-500 calories) daily. This should be implemented strategically, focusing on periods of lower training intensity or rest days. He emphasizes that daily energy expenditure varies significantly based on activity level, so the deficit should be flexible and not a rigid daily target. The key is to maintain sufficient fueling during high-intensity training sessions to support performance and adaptation. He cautions against drastic calorie reductions, as this can compromise training adaptations and increase the risk of overtraining and injury.
Dr. Dunn advocates for a gradual, individualized approach to weight loss, emphasizing that it shouldn't compromise training adaptations. He doesn't give a specific timeline for when to start, but implies that it's most appropriate during periods of lower training intensity or rest days. The method involves creating a modest calorie deficit (10-15% or 300-500 calories daily), adjusting this deficit based on daily training demands. To achieve this, he stresses that cyclists need to prioritize fueling appropriately for their training sessions while strategically reducing their intake during less intense periods. He doesn't offer explicit mental strategies, but implies that self-efficacy and a positive mindset are crucial. He suggests that setting small, achievable goals that can be maintained even on difficult days is important in maintaining a positive feedback loop and avoiding relapse. Success depends on consistently building a solid "floor" of training and fueling rather than chasing sporadic high-intensity peaks.
