This Is How You Get To Race Weight With Dr. Sam Impey

5 snips

Nov 29, 2025

Dr. Sam Impey, a World Tour nutritionist and co-founder of Hexis, joins to help Anthony reach his goal of losing 9kg for race weight. They discuss the importance of sustainable weight loss and avoiding yo-yo dieting, recommending a consistent approach. Sam dispels myths about hunger, emphasizes the role of proper fueling, and details the dynamics of glycogen and water weight. They explore on-bike fueling options and the significance of calorie quality, planning to track Anthony's progress for optimal results.

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ANECDOTE

Repeated Overreach Causes Annual Illness

Sam describes a rider who repeatedly pushed too hard and got sick during the same two-week window each year.
This illustrates how unsustainable spikes in effort repeatedly damage performance and health.

ADVICE

Pace Weight Loss Realistically

Set a realistic time goal and aim for ~0.5 kg loss per week as an aggressive but sustainable pace.
Create a daily calorie deficit of ~300–500 kcal by dividing the weekly deficit evenly.

ADVICE

Translate Weekly Deficit To Daily Targets

Calculate weekly energy deficit (3,500 kcal per 0.5 kg) then divide by seven for a daily target.
Keep daily deficits modest (300–500 kcal) so you rarely feel hungry and sustain training quality.

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Anthony opens up about his weight loss goals for this winter so he can be at race weight for the season ahead. He needs to lose 9kgs. But how is he going to lose this big number? How will he lose all this weight without losing power? Today Anthony invited Sam Impey, World Tour Nutritionist to help him build his fuelling strategy from scratch.

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