Lose weight and still gain speed

Don’t diet, just pedal—these four workouts will help you get there. – By Selene Yeager

 

Image By Robin Boyden

Coffee-Fuelled

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. Save breakfast for afterward. Out for longer than 90 minutes? Start fuelling after 75 minutes to avoid bonking.

 

Image 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.

 

Image 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.

 

 

Image By Robin Boyden

Ride Around 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.

 

Try these and watch the kilo's fall off while you gain speed :)))))))