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Running has predominantly been the answer to “What’s the fastest way to lose weight?”. After starvation, of course.
And those of us who chose cycling fell into the trap of misleading mileage, coasting on the downhills, tailwinds, pumping money down an unending abyss and over-eating in the name of social rides. Here are some tips to regain benefits from the bike, for all the hours you spent wondering why the donuts on your waist won’t burn.
Intervals
Contrary to popular belief, interval training does increase calorie costs, and this happens not just while you are on the saddle but during the rest of the day as well. A hill workout is perfect for interval training. Hills have a quality that bring out your best efforts. Find a hill that takes at least 3 to 5 minutes to climb, and make this your backyard. Ride up on a relatively low gear ratio and cadence between 85 and 100. Turn around, spin your legs to recover from the effort and repeat 3-4 times. Before you know it, your times will drop drastically over the weeks.
Exercise those bragging rights muscles
Climbing hills has become a little more fun in the 21st century what with apps like Strava gamifying bike riding. Install Strava and you will discover that there are bragging rights and local honour at stake for almost every incline in town. To increase accountability, and lest we forget, bragging rights, sign up with social sites that make your training logs public. My favourite in the past was Dailymile.
Get on LSD
LSD = Long, Slow, Distance (what were you thinking?). LSD complements the interval and hill training and gels the body for some dramatic weight loss. Riding at that low-medium intensity for long hours is really good for the cardiovascular system, and the fat reserves of the body get used up. Aim for 2-3 long rides and 2 to 3 intervals or hill work every week. If time does not permit 6 rides a week, aim for an equal number of long rides and intervals in the week. Consistency is the name of the game.
Cycle the small distances
Many surveys have shown that daily distances covered for personal purposes are very much within your comfort zone on your cycle. Avoiding using vehicles not only means you lose the pounds, save fuel, save money, but also save on time. Riding a cycle can prove to be much faster than commuting in cars. So every chance you get, whether it is commuting or running errands, pick two wheels over four, pick pedal over piston.
Register for your first Brevet
Any worthwhile results can only be actualized out of your comfort zone. A brevet is a self-supported, time-restricted ride that is equal to or longer than 200km. Find other participants, give yourself enough time to train, and get in shape for your first cycling medal. There is no doubt that riding 200km for the first time is no mean feat; the gratification you feel at the end is unmatched and very few moments in life come close to this feeling. The idea of riding a brevet is not competition, but a long, slow and steady effort that is almost meditative in its essence. More than the event itself, the rewards of weight loss are reaped in the training for the event, when you are logging hundreds of miles week in and week out.
Register for that other drug
If LSD is not your style, you’ll appreciate that racing is a primal instinct that we all possess and it brings out a side of you that you probably never knew existed. Whether you are a beginner, a pro, underweight or overweight, a hard race is a hard race is a hard race. Everybody feels the same burn and glory of competing in a race and finishing. Train hard, race hard.
Stay tuned to Hyderabad Racing League to sign up for their latest race around the corner.
Sign up for tours
Riding in your endurance intensity for days together over long distances can do wonders. Of course, bike tours come at a price, but the experience is priceless. Imagine taking a holiday to the hills, where the settings are breathtaking, the weather is better, there is no traffic, the roads are inviting, you are away from the stresses of the city and your job, it is a fully supported holiday and the only thing you are expected to do is ride your cycle, soaking in this magical atmosphere.
Optional: open a cold one with other people in Lycra.
Diet
Nutrition and hydration while riding are as important to shedding the extra kilos as riding itself. What you eat, when you eat and how much you eat before, during, after the ride and the rest of the day are very critical to losing weight.
- Before starting a ride, eat simple carbohydrates. Bananas, bread & honey are the best options
- Always carry water with you when you go out to ride and sip small amounts roughly every ten minutes. The intention is to drink water before you feel thirsty, and eat before you feel hungry. You don't want any surprises or realize that you were too late to eat or drink
- If your ride is longer than 90 minutes, carry a bottle of electrolytes (salts) and food to eat while on the ride. Get used to eating and drinking while riding (i.e. without getting off your cycle). Typical easy-to-carry food includes bananas, energy bars, nuts, dates and other simple but high-calorie food. The salts in the bananas and electrolyte mix will help prevent cramping of your muscles.
- Post-workout, eat within 30 minutes of finishing your workout. If this is delayed, you start to lose the benefits of the workout rapidly after the 30min mark. It is best to have a protein shake or any other food with high protein content. You must take care not to overeat at this point
- Throughout the day, eat small portions but eat frequent meals. This gets your rate of metabolism up and is a sure way to get the physical benefits of cycling - mainly weight loss.
- Except for when you are riding a cycle, don’t eat foods that are high in sugars (high Glycemic Index).
- All the sweating will help in detoxing the body and this means you have to keep pumping your system with water all the time. Drink lots of water throughout the day.
What if I can't ride?
If the weather and/or the traffic conditions are bad you can ride indoors either on your home trainer or on a stationary cycle at the gym. If you scheduled a 90min ride but don't have the time and can only squeeze in a 60min ride, do it. Remember, any activity is better than skipping your training. The name of the game has not changed; we are still sticking with consistency.
Downtime
Quality sleep is as important as riding as it will allow your muscles to recuperate and be ready for another ride another day. Resting/recovering every 3 days (meaning no long and/or intense cycling workouts) is also important so your body recovers and you are ready to burn more the next day. Consistent workouts and continuous, unbroken sleep will allow a weight loss like you have never seen before.
