Along with millions around the world, from 1 Jan I plan to prioritise weight loss. I’m currently sitting at ~90kg, having started 2018 at ~100kg. I had really good results eating LCHF (low carb, high fat) for the first 6 months of the year, and then progressively my diet has got worse since the Summer and my weight has ticked back up a couple of kilos. I’m only 5’7" and as an ex-rugby player I am carrying much more muscle than the cycling ideal, but I still have plenty of fat to lose. The aim is to be sub-80kg by Summer 2019 for the triathlon season (and my wedding!)
Over the last decade I’ve tried basically every diet and LCHF is the only one that has worked for longer than a month - I have serious issues with self-control when it comes to eating, so need a diet that keeps my satiated. However, @chad and @Nate_Pearson (especially!) have said time and time again on the podcast that carbs are necessary for performance on the bike. I’ve spent the last few months building my FTP, which is currently sitting at 279w half-way through a mid-volume half-distance triathlon base plan.
So my question is, what can I do to maintain this FTP whilst eating LCHF and targeting weight-loss?
My current thinking is to set up my own plan that has a lot of Endurance/Tempo/Sweetspot work that doesn’t tax my anaerobic system and therefore doesn’t need to be fuelled by cards. I think this will help with the weight loss, will this type of training maintain my FTP or should I expect to lose a few watts? Or is the FTP-loss offset by fat adaptation for someone looking at 70.3 length triathlons? Last year I found I could easily ride 100km completely fasted, so I know that I have the capacity to use my fat stores when my diet and training has been on point.
Grateful for thoughts! Particularly if anyone has delved into the science behind this.