Keep in mind that these specific tips are really good as they are, but without a “broad stroke” plan, results wouldn’t be optimum.
That is why in this article, we are stepping back a bit. We are going to share a good broad-stroke cycling plan for weight loss.
Ideally, you’d want to start with a good overall plan and refine the elements within your plan.
So, without further delay (and hopefully we are not delaying your bicycle ride), lets go!
First Things First
If your ultimate goal with cycling is weight loss, then you must know this key point…
What this article is talking about is – CALORIE DEFICIT
So how do you know if you’re creating a calorie deficit?
Well, just calculate your total calorie intake for the day, then subtract it with your Base Metabolic Rate and the calories you burn from your cycling.
If your Base Metabolic Rate and the calories you burn from cycling is higher than your daily calorie intake, then this is called a calorie deficit and you can expect to lose weight.
A Good Cycling Plan
A good starting point is to bike at least 3 times a week.
For the first day, just ride your bike for 10-15 miles. The pacing should be primarily moderate, or even easy. A loop or a neighborhood route is good for this.
For the second day, use a biking route that has a lot of uphills and downhills. For the uphills, push as hard as you can, and relax during the downhill. Just repeat the process until you can feel you are hurting, but not to a point that you want to puke already. If you cant find a route like this, a stationary bike with uphill and downhill features is fine.
For the third day, its all about speed. Bike through a 10 – 15 mile route as fast as you can. However, do not push yourself too much that you can’t finish the 10-15 mile route. So, basically, speed up but make sure you can finish.
For the next week, repeat the process. What you are doing here is varying your rides. This discourages your body from adapting to your routine, which results into lower calorie burn (something that you don’t want). Plus, this plan also builds your muscles, which increases your BMR, and that means more daily calorie burn.