5 Tips for Heavy Cyclists (my friend did it)

Photo by Gabriella Clare Marino on Unsplash

Let me introduce you my friend Tommy.

Tommy wasn’t what you’d call a natural cyclist as he was on the fat side – around 230lbs. In fact, when he first started riding, he had more in common with a truck trying to squeeze through a bicycle lane.

But here’s the thing: Tommy’s a beast, and the only thing heavier than his frame is his determination.

So, what did he do? He got on that bike and started pedaling, despite the so-called “rules” of cycling that told him he wouldn’t succeed. And you know what? He succeeded.

Tommy learned a few things along the way, and if you’re like him, then these tips are for you.


1. Don’t Let the Hill Get Inside Your Head

Tommy had one rule: hill climbs aren’t about your weight; they’re about how you handle them mentally. The first time he attempted a steep incline, he nearly fell off the bike.

But Tommy’s the kind of guy who’s not about to give up just because a hill wants to mess with him.

The reality is simple: weight does matter when climbing, but it’s not the deciding factor. What really matters is how you approach the challenge. And Tommy? He learned to channel his power through those massive thighs of his.

Quick Tip:

Tommy’s advice for bigger cyclists: embrace the power. If you’ve got the muscle mass, you’ve got the strength. Gear down and let those muscles pull you up the hill. Don’t get in your head about the numbers on the scale—just focus on pushing through.


2. Power is King, Speed is a Sidekick

There’s a myth floating around that heavy cyclists can’t keep up. But Tommy knows better.

Big people have big power, and that’s something to be proud of. Speed? Well, that’s for the lightweight sprinters. Tommy’s strategy was simple: forget trying to be the fastest.

Instead, focus on being strong and consistent. Whether he was grinding through a long ride or powering through a tough stretch, his focus was on maintaining solid power, not on what the other riders were doing.

Quick Tip:

Tommy’s secret: build endurance, not just speed. Put in the miles, especially on flats and low gradients. Keep a steady rhythm and use your power for consistency, not sprints.


3. Hybrid Training: Pump Iron, Then Pedal

If Tommy could give one piece of advice to anyone starting out, it would be this: don’t just focus on cycling. Hybrid training—cycling and weightlifting—is the key to maximizing strength and preventing injury.

Tommy learned this the hard way after pushing his limits on the bike without any weight training.

Eventually, his body started to wear down. That’s when he started hitting the gym, and things changed. The added strength helped him maintain form and power on the bike, keeping him injury-free and pushing him through tougher rides.

Quick Tip:

For those looking to build muscle without sacrificing cycling time, don’t skip leg day. Squats, lunges, and deadlifts will make you stronger in the saddle. Balance out with upper-body work to stay injury-free.


4. It’s Not About Weight, It’s About Fit

Tommy wasn’t riding a pro-level bike, and he didn’t care. He rode what felt comfortable, and that’s the lesson for any heavy cyclist. Bike fit is far more important than your weight. Sure, you might see cyclists in the media who are 130 pounds soaking wet, but that’s not your race. Tommy’s gear was designed for comfort and stability, not for breaking speed records. When you’re a little heavier, you need equipment that can handle your body and your power.

Quick Tip:

Don’t get swept up in gear envy. Find a bike that fits well for your body type and riding style. And don’t hesitate to invest in a solid frame—it’s worth it.


5. Nutrition: Fuel the Beast

Tommy wasn’t just about the training. He knew that if he wanted to keep up his energy and sustain long rides, he needed to fuel properly. The thing about heavier cyclists is that they often require more calories to sustain their efforts. Eating right is crucial. Tommy found that balancing his calories throughout the day kept his energy up, and when he was on long rides, he made sure to keep his intake high to match the calories burned. It’s all about quality food and hydration.

Quick Tip:

Tommy’s cycling fuel plan: carbs before rides for energy, protein after for recovery. He also swore by electrolytes during long rides to prevent cramps. And don’t skimp on hydration—it’s your best friend out there.


The Truth is This: Tommy Didn’t Get on a Bike to Compete with Anyone But Himself

Tommy wasn’t out there trying to win races or take home trophies. Hell, he didn’t care about what anyone else thought. The only competition Tommy had was with himself. The point of riding wasn’t to look like a lean, mean racing machine. It was to show up. It was about pushing through the discomfort, the doubt, and the hills. It was about proving that, no matter what his weight was, Tommy could ride with the best of them.

And he did.

Because in the end, Tommy wasn’t interested in being the fastest—he just wanted to be the one who didn’t stop. And that’s the thing about heavy cyclists: they’re built differently. Not weaker, just different. And that’s all you need to succeed.


Discipline Over Chubbiness: Tommy’s Transformation

Now, let’s get something straight. Tommy didn’t embrace his size to glorify fatness. He didn’t wake up every day and tell himself, “I’m big and I’m proud.” Instead, Tommy took his weight and used it to build something better: discipline. And discipline is what cycling gave him.

Tommy used his love for the bike to fuel his transformation. Over time, his ride turned into more than just a hobby. It became a path to better health, both physically and mentally. Tommy lost 30 pounds, reaching 200 lbs, and his performance on the bike skyrocketed. He didn’t do it by chasing the “perfect body”—he did it by sticking to a plan, focusing on the journey, and not letting the number on the scale define his worth.

And here’s the thing: there’s no shame in being heavy, but there’s no glory in sitting on the sidelines, either. The goal isn’t to glorify fatness or make excuses for poor health. The goal is to take control of your body and do something with it. So, Tommy rode his bike, put in the work, and came out the other side stronger.

Final Thoughts

If Tommy’s learned anything on his journey, it’s this: forget the scale. Forget the ideal weight. Forget what anyone says about the “right” body for cycling. The only thing that matters is that you keep riding. Whether you’re big or small, fast or slow, the ride itself is the prize.

So don’t stop. Just keep pushing, keep pedaling, and keep proving everyone wrong. And when you do, you’ll realize that success isn’t about how much you weigh—it’s about how much you’re willing to endure.


Weight and Performance Data

Weight (lbs)Average Speed (mph)Power Output (W)Climb Performance
20015250Moderate
22514275Good
25013300Strong
27512350Beast Mode

Nutrition Breakdown for Heavy Cyclists

Fuel TypeBest Time to ConsumeBenefits for Cyclists
Carbohydrates30 minutes before rideFast energy
ProteinPost-rideMuscle recovery
ElectrolytesDuring the ridePrevent cramps
Healthy FatsThroughout the daySustained endurance

Now go ride.


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