Of course the number one desire from all of my students, lose weight and get fast... the easiest and fastest way possible. Unfortunately, there is no easy way, but below are four helpful workouts that will have you burning those extra calories, and adding serious power to your rides.
The below is written by Selena Yeager, and shared from Bicycling Magazine. Both great fitness resources, and interesting reads.
Don't diet, just pedal—these four workouts will help you get there.
By selene yeager
Illustration by Robin Boyden
Coffee-Fueled
Why it works: Before breakfast, your energy stores are only about a quarter to a third full, so your body is forced to burn primarily fat for fuel if you don’t eat.
How to do it: Once or twice a week, have only black coffee (it releases stored fats into your bloodstream for quicker access and makes your effort feel easier) then ride, says Gale Bernhardt, two-time US Olympic cycling coach. (We recommend Bicycling's own Puncheur brew.) Save breakfast for afterward. Out for longer than 90 minutes? Start fueling after 75 minutes to avoid bonking.
Illustration by robin Boyden
Miracle Intervals
Why they work: Bernhardt calls max-intensity efforts “miracle intervals” because of how effectively they burn fat and boost muscle-building human growth hormone.
How to do it: Once or twice a week, warm up, then do 30 seconds all out followed by 4 minutes and 30 seconds of easy spinning; then 20 seconds all out, 4:40 easy; 10 seconds all out, 4:50 easy. Repeat two more times. Cool down.
Illustration by Robin Boyden
Spin-Ups
Why they work: One study found that when cyclists upped their cadence from 50 to 110 rpm, their energy demands increased tenfold, boosting calories burned. Spinning faster, rather than grinding a higher gear, also keeps your legs feeling fresh longer.
How to do it: Twice a week, as part of a longer ride, warm up for 15 minutes, then pedal just over your comfortable rate for five minutes—your heart rate should rise slightly. Reduce your cadence back to your comfort level for five minutes. Repeat two more times. Cool down.
Illustration by Robin Boyden
’Round Town
Why it works: Riding even 10 minutes here and there helps keep your metabolism humming so that when you’re back at a desk or on the couch, you burn more calories than if you hadn’t ridden. One study also found that participants reported feeling less hungry in the afternoon after doing intermittent bouts of exercise throughout the day.
How to do it: For trips under five miles, forgo your car or public transit and ride your bike.