First thing’s first, yes, weight loss happens in the kitchen. A calorie deficit is the most important thing.
I’m sitting at ~185lb (down from 200lb), and want to get to 170lbs. I think becoming lighter would do the most for my overall cycling experience, so I’m focusing on that for now instead of gaining strength.
With that said, I’ve definitely noticed that exercise can impact the success of a weight loss regime. Long endurance activities above LTP appear to stimulate appetite (thus the “eating a pizza post workout” phenomenon). Once you’ve burned through your glycogen, you bonk, and then you need to convert protein into carbohydrates for high intensity efforts. This is inefficient and counterproductive, unless you did powerlifting in a past life and your legs are too big.
I’ve mostly been doing fasted ~60-90 minute LSD workouts, since they appear to have a good balance of carb/fat burn. Occasional hard sprints for fun (Bullet with Butterfly Wings <3) and to keep the neuromuscular system worked.
I’ve just switched my athlete type to Century Rider with a Maintenance progression rate, since I’ve found that I have a hard time making fitness/strength gains while losing weight.
I’m curious what the experts here have to say on the topic.