So, you’ve signed up for indoor cycling, strapped yourself into the pedals, and started pushing through those brutal power-profiled intervals that make your lungs feel like they’re auditioning for a fire-breathing dragon act. Congratulations! You’ve already taken the first step toward boosting your Functional Threshold Power (FTP) and VO₂ max.. two of the sexiest metrics in endurance sports.

But here’s the kicker: if you want to burn body fat while you’re doing it, your secret weapon isn’t just watts and sweat. It’s your diet. Specifically, the holy trinity of fibre, fat, and protein, and the ability to keep insulin under control.

The Insulin Dilemma: Why Modern Diets Betray You

Let’s get one thing straight: insulin isn’t evil. It’s just misunderstood. In simple terms, insulin is the body’s traffic controller for calories:

When you eat foods that spike blood sugar (donuts, sugary cereals, and most of the stuff in the “snack aisle of doom” in the local Aldi), insulin rises.
Insulin’s job? Shuttle that glucose out of the bloodstream into muscles for energy, or, if you’re already topped up, straight into fat storage.

Modern diets are packed with refined carbs and sugars: white bread, pastries, soda, pasta, even “healthy” fruit juices. These cause big insulin spikes, and when insulin is chronically high, your body is more likely to store fat rather than burn it. Translation: all those hard-won calories you torched on the bike get sneakily replaced in the belly region.

Fibre, Fat, Protein: The Cyclist’s Best Friends

So how do you stop this rollercoaster? By eating foods that keep insulin in check. Enter fibre, fat, and protein, the tripod of metabolic sanity.

Fibre slows down digestion, prevents sugar spikes, and feeds your gut bacteria (they’ll send you thank-you notes in the form of better digestion).
Protein builds and repairs muscles, supports recovery, and also slows digestion, keeping you full.
Fat (the healthy kind, avocado, olive oil, nuts, fatty fish) provides long-lasting energy without insulin drama.

This combo means you’re fuelling your body like a smart cyclist: stable energy, less fat storage, and a better platform for performance.

Why This Matters for FTP and VO₂ Max

Here’s the good part: the fitter you are, the more efficiently you burn fat at higher intensities. By eating right, you’re not only leaning out (say hello to improved watts per kilo) but also giving your body the best environment to adapt to those intervals. Lower body fat means less excess baggage to drag through a session, while steady energy from proper fuelling means you can hit VO₂ max sessions harder and recover faster.

Think of it this way: eating junk carbs before training is like pouring petrol on a barbecue. Big flame, quick burn, then smoke and disappointment. Eating fibre, fat, and protein is like throwing a log on a fire, it lasts, it sustains, and it doesn’t scorch your eyebrows off.

Post-Ride Nutrition: Don’t Undo the Magic

You’ve just smashed a power session, VO₂ max intervals left you gasping, and your body is primed for fat burning. What you eat now matters.

If you reach for a sugary “treat” straight after class, you spike insulin and flip the switch from fat-burning mode to fat-storing mode. Instead, opt for a protein + fibre-rich snack with a little healthy fat. Think cottage cheese and berries, or chicken with avocado. This way, you maximise recovery, keep fat oxidation humming along, and avoid undoing all that sweat equity.

5 High-Fibre, High-Protein Breakfasts

• Greek Yogurt Parfait: Greek yogurt, chia seeds, berries, and a sprinkle of flax.

• Veggie Omelette: Spinach, mushrooms, peppers, plus a side of wholegrain toast.

• Overnight Oats with Protein Powder: Rolled oats, chia, almond milk, and a scoop of protein.

• Cottage Cheese Bowl: Cottage cheese with sliced apple, walnuts, and cinnamon.

• Smoked Salmon & Avocado on Rye: Topped with pumpkin seeds for extra crunch.

5 High-Fibre, High-Protein Evening Meals

• Grilled Salmon with Lentil Salad: Spinach, cherry tomatoes, and green lentils.

• Chicken & Chickpea Curry: With brown rice and loads of veggies.

• Turkey Chili: Kidney beans, black beans, and peppers galore.

• Tofu & Broccoli Stir Fry: Served over quinoa with sesame seeds.

• Baked Cod with Lentil Mash: Plus roasted cauliflower and Brussels sprouts.

Final Thoughts

If you’re serious about using power-profiled indoor cycling to lose fat and boost performance, remember this: your diet is as important as your watts. Control insulin, prioritise fibre-fat-protein meals, and eat smart post-ride. Do it right, and not only will you see your FTP climb and VO₂ max improve.. you’ll also be able to look at the snack aisle of doom and laugh, knowing you’ve already outsmarted it.