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Q. Just wanting to see what is best for someone wanting to use cycling as a form of weight loss.
Goal wise I'm pretty sure both are what I need to be doing, but answers from seasoned pros are most welcome.
Goal wise I'm pretty sure both are what I need to be doing, but answers from seasoned pros are most welcome.
Answer
Cycling is a cardiovascular sport and you determine how much time and effort you put into it. You want to start out with an easy 10 min warm up ride. That will help prevent muscle pain and allow you to ride longer. After the warm up you want to pedal at a high cadence 70-90 rpm's in a gear that is easy to spin. That will use you slow twitch muscles that use fat as a fuel and can go for a very long time. Pedaling slower then 70 rpm's and mashing on the pedals will wear out your legs very quickly. You want a pace that you can do for a long time but hard enough to get your breathing elevated.
Start out with 20-30 min rides and work your way up to a hour or more. Once you can go for a hour start climbing hills to get stronger. You can also do intervals where you can go fast for 30-90 seconds and then slow down to recover. Once you catch your breath do it again. It will help you build more muscle so you can burn more calories even at rest.
You wont get anywhere without a good diet plan. You burn only 35 calories per mile so the more miles you can do in a hour the faster you will lose weight. At slow speeds cycling burns less calories then walking. A cheeseburger, large fries, and a large coke can take 40 miles to burn off.
You need a good plan and stick with it, it will take a few weeks before you see decent results.
Cycling is a cardiovascular sport and you determine how much time and effort you put into it. You want to start out with an easy 10 min warm up ride. That will help prevent muscle pain and allow you to ride longer. After the warm up you want to pedal at a high cadence 70-90 rpm's in a gear that is easy to spin. That will use you slow twitch muscles that use fat as a fuel and can go for a very long time. Pedaling slower then 70 rpm's and mashing on the pedals will wear out your legs very quickly. You want a pace that you can do for a long time but hard enough to get your breathing elevated.
Start out with 20-30 min rides and work your way up to a hour or more. Once you can go for a hour start climbing hills to get stronger. You can also do intervals where you can go fast for 30-90 seconds and then slow down to recover. Once you catch your breath do it again. It will help you build more muscle so you can burn more calories even at rest.
You wont get anywhere without a good diet plan. You burn only 35 calories per mile so the more miles you can do in a hour the faster you will lose weight. At slow speeds cycling burns less calories then walking. A cheeseburger, large fries, and a large coke can take 40 miles to burn off.
You need a good plan and stick with it, it will take a few weeks before you see decent results.
Im new to cycling ive recently bought a road bike and want to start training. I want a varied training?
grizwold10
programme. I dont really want to build my legs though as they are quite big already. I am more interested in definition/weight loss.Can anybody suggest the frequency of training/milage i should be doing? Distance or hills? And does anybody know of any good cycling web sites with training tips on etc? Many thanks in advance..:)
Answer
This is easy. Get your heart rate up high (80% of max) for as long as you can stand it and spin, spin, spin. Don't ever mash: shift to a lower gear and spin. Hills, flats...doesn't matter, just spin. And in case I didn't mention it before: spin.
Distance is the key factor. Staying on the bike long enough to burn fat reserves builds definition and makes for true lasting weight loss. Remember: spinning builds lean muscle (mashing builds bulk).
Performance's web site has a good training section and Bicycling magazine devotes about half its pages to training in the spring issues.
This is easy. Get your heart rate up high (80% of max) for as long as you can stand it and spin, spin, spin. Don't ever mash: shift to a lower gear and spin. Hills, flats...doesn't matter, just spin. And in case I didn't mention it before: spin.
Distance is the key factor. Staying on the bike long enough to burn fat reserves builds definition and makes for true lasting weight loss. Remember: spinning builds lean muscle (mashing builds bulk).
Performance's web site has a good training section and Bicycling magazine devotes about half its pages to training in the spring issues.
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