The Cyclopreneur Coach

The Cyclopreneur Coach 📍Helping Senior Leaders Get Leaner & Ride Stronger 🚴‍♂️
📍Drop 10-15kg While Adding 25-50W in 12 Weeks 🚀
📍A System Built for Real Life 📆
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10/09/2026

You know you’re not climbing efficiently.

Not because the effort isn’t there. The effort is always there. But somewhere between the bottom and the top of every climb something isn’t translating, the power going in isn’t producing the speed coming out, and every ride makes that gap a little harder to ignore.

The breathing is harder than it should be at this pace. The legs are working at a level that shouldn’t be producing these splits. Riders putting out similar power are moving away from you on gradients where the numbers should be closer than they are.

That’s not inefficiency. That’s physics.

Climbing efficiency isn’t just about how well you pedal or how good your position is or how well trained your aerobic system is. It’s about the relationship between the power you produce and the weight that power is being asked to move uphill.

And that ratio, power to weight, is where most riders in their 50s and 60s are losing time on every climb without ever understanding why.

Improving climbing efficiency has two levers. Most riders spend all their time on the first one, building more power through training. The second lever, reducing the weight that power is working against, gets ignored.

But here’s the maths worth understanding.

Improving your FTP by 20 watts takes months of hard structured training. Losing 5 kilos produces a similar improvement in climbing efficiency in a fraction of the time, and losing 10 to 15 kilos transforms it entirely.

Train with purpose to protect and build the power. Structure the nutrition to shift the weight alongside it.

Pull both levers at the same time and the climbing efficiency that’s been frustrating you stops being a mystery.

It becomes the most measurable improvement you’ve ever made on a bike and off it…

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10/09/2026

Gaining weight and losing fitness in your 50s and 60s?

09/09/2026

The day starts early and ends late.

Back to back calls. Decisions that don’t stop coming. A schedule that leaves almost no room for anything that isn’t urgent, important, or overdue.

And somewhere between finishing work and finally sitting down, the kitchen happens.

Not a planned meal. Not a structured recovery from today’s ride. Just whatever’s available, whatever’s quickest, whatever the body has been quietly building towards since the last proper meal that got eaten at a desk between two calls.

The late night snacking isn’t a willpower problem.

It’s the inevitable end point of a day that never created the right conditions for anything else.

A demanding schedule suppresses appetite during the day, the stress hormones that keep you sharp and focused also keep hunger quiet. So meals get skipped or rushed. The ride that went in this morning never got properly refuelled. And by 9pm the body is running a deficit it’s been building since breakfast and it wants everything back at once.

So the snacking happens. More calories in the two hours before bed than the rest of the day combined, and the weight that was supposed to come off with the riding stays exactly where it is.

Here’s how to break it.

Eat to a structure during the day rather than around the gaps the diary allows. Prioritise a proper recovery meal within an hour of riding regardless of how the afternoon looks. Keep protein high throughout the day, it blunts the appetite that builds under pressure and makes the late night kitchen raid significantly less inevitable.

Do that consistently and the 10pm hunger that’s been undoing every ride stops running the show.

The schedule doesn’t have to change.

Just what happens around it.

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09/09/2026

You know exactly which routes avoid the big climbs.

You’ve been planning rides around them for longer than you want to admit. The group suggests something hilly and you’re already quietly hoping someone proposes an alternative. The cycling trip with serious elevation gets left off the list because the experience of hauling 20 to 35 pounds up a long climb stopped being worth it somewhere along the way.

And the worst part?

The riding you actually want to do, the Alpine trips, the cols, the climbs that make cycling what it is, has been sitting on a list of things you’ll do when the weight is sorted.

It never gets sorted. Because avoiding the climbs removes the most visible reminder of the problem without doing anything about the problem itself.

Avoiding climbs is costing you more than the climbs themselves. Hills are where the real calorie burn happens. Where the power gets built. Where the fitness gains that actually shift weight come from. By removing them from every route you’ve been doing the riding that maintains where you are, not the riding that changes it.

The fix starts off the bike not on it.

Nutrition structured specifically around your training, fuelling the rides properly to control post ride hunger, eating strategically around training days versus rest days, creates the deficit that shifts 20 to 35 pounds without destroying the performance you need to get back on the climbs.

Lose the first 10-15lbs and the hills become manageable again. Lose the full 20 to 35 and the routes stop needing planning around what you’re carrying.

The climbs were always the best part of riding.

It’s time to stop avoiding them.

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09/09/2026

Riding but not seeing progress?

08/09/2026

Every climb your legs are doing a job they were never supposed to be doing.

Not just climbing. Climbing while carrying an extra 20 to 35 pounds that shouldn’t be there. Every pedal stroke. Every gradient. Every ride that tips uphill and immediately exposes the gap between where you are and where you want to be.

And your legs know it.

The burn that comes too early. The pace that drops when it shouldn’t. The group that’s already recovering at the top while you’re still trying to find something in the tank that ran out two hundred metres ago.

That’s not a fitness problem. That’s your legs doing overtime on every climb, compensating for a load they were never designed to carry at this intensity, for this long, on this gradient.

And it doesn’t stop when you get off the bike.

Those same legs are carrying 20 to 35 pounds through every day of the week. Every meeting. Every staircase. Every hour at the desk and every morning they’re supposed to be recovered and ready to do it again.

Every kilo you drop reduces the work your legs do on every climb, permanently, on every ride, for the rest of the time you’re on a bike. Not temporarily. Not just on good days.

The approach that does it properly combines structured training that builds power whilst creating a calorie deficit, with nutrition timed specifically around the rides, fuelling during them to protect performance, pulling back strategically around them to shift the weight.

Do that and the legs that have been doing overtime since the first climb of every ride start doing the job they were actually built for.

Getting you to the top first.

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08/09/2026

More rides than ever and the weight hasn’t moved in months.

This is the one that quietly breaks people. Not the lack of effort, that’s been undeniable. It’s the complete absence of return on that effort that makes you start questioning everything.

So here’s the truth that most riders in their 50s and 60s never get told.

Riding more doesn’t shift weight. It shifts fitness, and in your 50s and 60s those two things have never been further apart.

Because every extra ride you add quietly adds an appetite to match it. The body is extraordinarily efficient at replacing what it burns, through bigger meals that feel earned, post-ride hunger that feels unstoppable, and a weekly eating pattern that expands almost invisibly to match the training load.

So the rides go up. The fitness builds. The scales don’t move.

Here’s what I’ve seen actually work.

Three things working together simultaneously.

Fuel the rides properly so the post-ride hunger that’s been driving the overeating loses its grip. Structure the nutrition specifically around training days versus rest days so the body gets a clear signal to burn what it’s been protecting. Train with genuine purpose, not just more miles, so every ride is doing a specific job rather than just adding to a volume the body has already adapted to.

Get those three things right and the weight that’s been completely unbothered by months of extra riding suddenly has nowhere to hide.

The rides don’t need to increase.

They just need the right structure around them.

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08/09/2026

Struggle with motivation when things get busy?

07/09/2026

Every ride done and you still get off the bike feeling heavy.

Not just tired, heavy. Like the effort that just went in should have produced something lighter on the other side of it but didn’t. The legs that were supposed to feel worked feel loaded. The body that was supposed to feel leaner after months of consistent riding feels exactly the same as it did before you started.

And it’s not just on the bike.

It’s the heaviness that follows you into the rest of the day. The sluggishness that sits in the legs through the afternoon. The feeling of carrying something that the riding was supposed to be fixing but isn’t. The energy that should be coming from consistent exercise that never quite shows up the way it should for someone putting in the hours you are.

What’s actually causing it?

Feeling heavy after every ride despite consistent riding almost always comes down to two things happening simultaneously, under-fuelling during the ride and overeating after it.

Under-fuel on the bike and the body enters a stress state. Cortisol rises. Muscles break down for fuel and the heaviness you feel getting off the bike isn’t just fatigue, it’s a body that’s been running on empty and is now demanding everything back at once.

The overeating that follows isn’t weakness. It’s the inevitable consequence of not fuelling properly during the ride itself.

Here’s how to break it.

Fuel consistently during every ride, carbohydrates every 30 to 45 minutes regardless of duration. Follow it with a protein-led recovery meal within 30 minutes of finishing, and structure the daily eating around the training load rather than in response to the hunger it creates.

Do that consistently and the heaviness that’s been following every ride starts lifting.

The legs recover faster. The energy returns properly. And the body that’s been feeling like dead weight after every session starts feeling like something that’s finally working with you instead of against you.

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