Please Help with a bicycling routine.?

W

Whoa_Phat

New member
Make sure your gear is good. you know, shorts and shoes and socks.
then try to ride everyday at least 10 miles in 45 minutes, when you get used to that ride 2 hrs 25miles twice a week. At 60 miles a week you should be losing weight. Get a speedometer to verify that 60 miles

Get the fat out of the diet, no cookies, burgers or brownies (my favorite) substitute soy protein shakes and lean proteins.
 
I love riding my bike and would like to lose anywhere from 5 to 10 pounds doing so. If anyone could please help me out with a quick beginners routine I would appreciate it...thanks.
 
Start out with an easy 10 min warm up ride, it will get the blood flowing and your legs will last longer.

Once you are warmed up, start spinning at a high cadence 70-90 rpm's with a lite pressure on the pedals. That will use your slow twitch muscles that use fat as a fuel and is very easy on your legs. Pedaling slow and mashing on the pedals uses your fast twitch muscles that use glycogen as a fuel and will kill your legs quickly.

You want a gear that gets your breathing to the point where you can still talk but not sing. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep pedaling at 70-90 rpm's. You want to ride for distance, don't worry about your speed. You will get faster as you get stronger.

Remember, warm up, spin with a lite pedal pressure, get your breathing up. If you want to pedal hard do it near the end of your ride. Pedaling up a hill should be about as hard as ridding on the level, you just go a lot slower.

Don't expect much until the 3rd week, it takes time to get your body use to the exercise and burning more calories.
 
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