I am an average rider, 26 mins for 10 mile time trial. Have ridden 3 centuries 17+ mph average speed.
I'm 5 - 9, 86kg, muscular build no weight training in the last 3 years, average bodyfat (i.e. a LOT for a cyclist).
I have been kidding myself that bike training on it's own would lean me down which it did for the first year but my weight has not budged since then.
So being completely and totally f***ed off with things I'm going to follow this plan and see if it kills me or not.
7am - oats + vitamin pill
10 am - cereal bar or fruit
1pm - wholewheat cereal skimmed milk
3pm - cereal bar or fruit
6pm - lean meat and salad
Sunday - 60 miles rolling terrain
Monday - 1hr @ 70% Max HR (indoor trainer)
Tuesday - 1hr @ 70% Max HR (indoor trainer)
Wednesday - 40 miles rolling terrain
Thursday - 8 x 4 minute intervals (indoor trainer)
Friday - 1hr @ 70% Max HR (indoor trainer)
Saturday - 40 miles rolling terrain
For a month. Then if it doesn't shift at least 2 kg's then I'll sell the bike on ebay.
The 70% Max HR sessions seem quite gentle but I suspect I'll experience glucose depletion so I won't be able to manage more than 3 intense sessions a week (Saturday, Sunday and Wednesday) but they will add to my calorie expenditure.
Seems extreme but right now I feel like punishing my body until it fu***ng co-operates. I bet I'm a psychiatrists dream. As well as a fat f**k.
I'm 5 - 9, 86kg, muscular build no weight training in the last 3 years, average bodyfat (i.e. a LOT for a cyclist).
I have been kidding myself that bike training on it's own would lean me down which it did for the first year but my weight has not budged since then.
So being completely and totally f***ed off with things I'm going to follow this plan and see if it kills me or not.
7am - oats + vitamin pill
10 am - cereal bar or fruit
1pm - wholewheat cereal skimmed milk
3pm - cereal bar or fruit
6pm - lean meat and salad
Sunday - 60 miles rolling terrain
Monday - 1hr @ 70% Max HR (indoor trainer)
Tuesday - 1hr @ 70% Max HR (indoor trainer)
Wednesday - 40 miles rolling terrain
Thursday - 8 x 4 minute intervals (indoor trainer)
Friday - 1hr @ 70% Max HR (indoor trainer)
Saturday - 40 miles rolling terrain
For a month. Then if it doesn't shift at least 2 kg's then I'll sell the bike on ebay.
The 70% Max HR sessions seem quite gentle but I suspect I'll experience glucose depletion so I won't be able to manage more than 3 intense sessions a week (Saturday, Sunday and Wednesday) but they will add to my calorie expenditure.
Seems extreme but right now I feel like punishing my body until it fu***ng co-operates. I bet I'm a psychiatrists dream. As well as a fat f**k.