When Kenny joined reset cc he weighed just over 210 lb and was working twelve-hour days as a camera operator on film sets. Eight months later he was 30 lb lighter, about 14 kg, with 70 W more at threshold and, in his words, breaking fitness benchmarks he never hit at 30. There was no detox, no extreme diet and no 30-day transformation. This is how it actually happened, phase by phase.
Weight: just over 210 lb at the start, about 202 lb after four months, 180 lb after eight
Threshold power: up 70 W in the same eight months
Training: one-hour weekday rides while he was filming, then a full structured plan once he was home
Nutrition: a daily meal plan with carbohydrate and calories matched to each day’s training
Kenny had just come back to cycling. The motivation was there, but his schedule wasn’t. Long, unpredictable days on set meant training happened when it could: one-hour rides squeezed into weekdays, some good weeks, some missed sessions, and nutrition that was inconsistent because there was no structure around it.
That’s the reality for a lot of riders before they start with us. They are motivated, they do enough work to get fitter, and they never get the structure that turns that work into real body composition change.
For the first four months my priority wasn’t fat loss. It was consistency within the life he actually had.
Kenny had every reason to miss workouts. Committing to coaching gave him enough outside accountability to show up more often than he would have on his own. Not every session happened, and that was fine. The goal was the habit: show up, accept an imperfect week and keep the momentum.
His fitness improved and his numbers moved in the right direction. His weight went from just over 210 lb to about 202 lb. Progress was real, but it was capped by the hours and the chaos of his job. Adding more work at that point would have made things worse, so we didn’t.
Everything changed when Kenny finished his filming project and went home to California. His motivation didn’t suddenly appear. It was already there. What changed was his environment: a predictable schedule and fewer competing demands. That meant we could finally build a system that matched his effort.
The first change was removing decisions. His training, his mobility work and his daily meal plan all went into his training calendar. Every day had a clear plan, and executing it became simple.
From there, we matched fuel and calories to the work of each day.
Hard interval days were fully fuelled, with carbohydrate prioritised before, during and after the session. There was no deficit on these days.
Long, easy endurance days carried the largest daily deficit, even though he was fuelled during the ride itself. A long day burns a lot of energy, so there is room in the budget.
Short, easy days ran a modest deficit of around 500 kcal. Once or twice a week, one of these was a fasted ride, used deliberately and never on a day with hard work.
Rest days had no deficit. Calories and carbohydrate came back up, because recovery is where the adaptation happens.
Kenny’s plan was an early version of the approach every reset cc rider now uses, which we call “the output is the budget”. The current rules, including how big each day’s deficit can be, are in off-season weight loss for cyclists.
The most important change showed up in how Kenny felt. Early on, good days on the bike were hit and miss. Over time they became normal. His legs felt better, his confidence came back and showing up stopped being a mental battle.
Within four months of starting the structured phase, he was down to 180 lb. His power rose across multiple durations, his training load stopped spiking and crashing, and his time in each zone became more consistent. Fat loss and performance stopped competing with each other.
“Reset coaching helped me get back to a level of road racing fitness I haven’t had since 2014. I’m breaking fitness benchmarks that my 30 year old self never hit, and I’m not even a year into my training.” Kenny
The value of coaching isn’t only the plan. Early on, accountability was the main driver: despite a demanding job, Kenny stayed more consistent than he would have alone, and that kept progress moving when life was far from ideal.
When his environment allowed more, the system was already in place. With training, fuelling and recovery structured around his week, he lost weight and gained power at the same time. He was also coming back to cycling after time away, so part of his gain is a returning rider getting fit again. One rider’s result shows the two can happen together, not that the diet caused the power gain.
Two lessons carry over to any rider:
Orientation comes before optimisation. Work out what your weeks really allow, and build consistency there first.
Put the deficit where the work can pay for it. Fuel the hard sessions, protect rest days, and let the big days carry the deficit.
12-week plan / start any Monday
This is how I sequence the off-season for the athletes I coach, written so you can ride it on your own. It takes you from the end of the off-season through the preseason, with every session laid out.
Riding hours per week, Standard tier. Strength adds about 2 h.
On the bike
In the gym
Two weeks of technique, then single-leg main lifts at 4 to 6 reps.
Every main lift is single-leg, with no barbell and no load across your back.
Pick your tier
All three ride the same key sessions.
Choose it ifYou ride 8 to 10 hours a week in season.
What you get
You need a power meter or smart trainer, and a gym with heavy dumbbells or kettlebells. A home version of the strength program is included.
Yes. Kenny did both, with his hard sessions and rest days fully fuelled and the deficit on easier days. He was one rider getting back to consistent training, so it shows the two can happen together rather than that the diet caused the gain. A large, constant deficit makes it much harder and raises the risk of low energy availability.
On Kenny’s early version of the plan, short easy days ran about 500 kcal under, long days carried more, and hard days and rest days carried none. Today every reset cc rider uses deficit days of 0, 500, 750 or 850 kcal set by the day’s training, and never a deficit on rest days, as explained in off-season weight loss for cyclists. A coach or sports dietitian can set the numbers for your own training.
They make less difference than people think. Across 27 studies, a fasted session burned only about 3 g more fat than a fed one, and fasted training hasn’t beaten fuelled training for performance (evidence C). Used sparingly on short, easy rides, they can be part of a plan. Kenny did one or two a week at most, and never on a day with intervals.
No. If you have a history of disordered eating, don’t follow a weight loss plan without support from a medical professional.
Coaching and membership · 2027 season
Kenny's plan was built week by week around his job. Every reset cc rider gets the same: training, strength and nutrition written for their own schedule.
Team membership · 2027 season
Three levels, from one team camp to the whole season on the road to Worlds. Every level includes:
One-to-one coaching
Your own reset cc coach, and a plan built around your week, your data and the races you care about.
Vieira AF et al. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. Evidence C.
Aird TP et al. (2018). Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: a systematic review and meta-analysis. Scand J Med Sci Sports. Evidence B.
Zack Morris is the founder of reset cc. Silver medalist, M35-39 time trial, 2026 UCI Gran Fondo World Championships. National champion, elite and masters. Built and ran Team EF Coaching for five years.
