Intervals on the turbo trainer (Was going to suggest rollers but given it’s you…)

Lightly interspersed with Bodyweight cardio circuits (any Joe wicks style half hour jobbie will do)

Rest day Fri/sat followed by a as long as you can manage going steady on the pushbike

Sounds like you’re already on the path. Maybe look to add:

– 20-30 mins daily of youtube yoga to improve flexibility
– 10-15 mins daily of calisthenics (google ‘convict conditioning’ for a simple routine requiring no equipment) to improve strength and conditioning
– ensure some of your bike rides are specific (maybe try some interval sessions) to increase speed/endurance

Good luck and keep us posted on rogress!

I’m 25kg into my weight loss goal; not sure if I’m still trying to lose weight at the moment but another 5-6kg would be good.

You can lose about 1kg a week if you’re really disciplined and reduce your intake to about 1200-1500 a day (1200 on a non exercise day, 1500 if you do 60-90 minutes or moderate exercise). This is how I’ve managed it. Losing the weight will automatically mean you can ride longer and/or faster without fatiguing so readily. Also try riding early morning before you’ve eaten – just a cup of coffee as this can help promote fat burning during exercise.

Good luck!

For me I’ve gone from 84kgs at the start of 2021 to about 75kgs now and feel so much better on the bikes.

My biggest thing has been controlled calories – it sounds like you have that under control. On a non-exercise day I work to 1750 calories. On an exercise day I just take the calories burned and eat enough to cover those. Use the ‘Lose It’ app to track my intake – it’s amazing how little things here and there can bump you way over your target without realising.

Fitness wise I’ve been using a turbo trainer and swimming in the main – I have done sporadic weight training bwteeen injuries! Think I overdid it on the overhead dumbell tricep extensions and gave myself tennis elbow I think. Laid off for a bit and it’s calmed down so gradually building that back up.

If you want to get out on the bike then maybe plan some circular routes with big hills in – so you can repeat them as an interval several times in your ride out. If you have Strava live segments you can star the hills and it goads you into trying to beat your pb I find.

Swimming is decent to add in once or twice a week – it takes me just over 40 mins to do a mile (64 lengths in a 25m pool) and I think that’s between a 300-350 calorie burn session and it’s very low impact on your joints.

I’d add another vote for daily yoga as well, and as you’re time limited , self confessedly rigid (!) and probably a bit weak I’d stick to 10 minutes a day and be consistent. I like this one https://www.youtube.com/watch?v=4g2nLhg-tcM . You should be able to sneak this in outside of your hour..

I’m no expert but if you want to get better at rides over 30 miles then 2 x 20-30mile rides a week probably aren’t ideal.

I’d split that into one shorter but more intense ride and then a 40 miler lower intensity ride I think. The intervals should help you build power and stretch your cardio and the the 40 miler will get you more into distance.

For example near me there’s a lap I can do that’s probably a couple of miles ish. However it’s got a hill that takes 3-4 mins to get up and then another shorter less steep hill that’s a couple of mins long. You then have one big descent to get back to the bottom. One lunchtime a few years ago I just lapped that as many times as I could fit in and I really attacked the 3-4 min long hill each time. Got my heart rate right up to the high 170’s / low 180’s then it got a chance to drop on the rest of the lap.

When I remember/can be arsed, I try and do Kassandras 30 minute beginners yoga routine off YouTube – twice a week and I can feel improvements

Skip breakfast

Skip dinner! I’m enjoying going out for evening rides now, so long as I don’t go *too* hard. I can have an enjoyably substantial lunch (usually healthy-ish e.g. three bean chilli and wholemeal pitta) then after ride in the evevning maybe an avocado or salad or something.

I’ve not done the research but had always felt like eating big meals, late, wasn’t really a great idea so I prefer to load up during breakfast and lunch.

I will settle for 3 out of 4 of those and have about 1 hour a day, more at weekends, to achieve it.

I can’t believe that you’re fully occupied for 23 hours a day.

I was disappointed to leann that the standard NHS allowance of 2500kCal a day was probably ‘generous’.

Someone on here posted a formula, using age/weight/height etc. For me at 190cm, 80kg & 57 y/o I needed 1710 calories to ‘maintain’ my weight, and then more to cover exercise, physical work etc. I reckon the NHS ought to drop to 1500-1750 calories and then let folk ‘add’ for height and work effort etc.

Someone on here posted a formula, using age/weight/height etc. For me at 190cm, 80kg & 57 y/o I needed 1710 calories to ‘maintain’ my weight, and then more to cover exercise, physical work etc. I reckon the NHS ought to drop to 1500-1750 calories and then let folk ‘add’ for height and work effort etc.

Yep, I’m 185cm, (currently…) 87kg and 39y/o. A similar base metabolic rate calculation gave me 1800kCal before exercise.

Yoga has come up a few times – try ‘Yoga with Adriene’ on youtube. She does some 30 day intro courses, do it with the wife if you can.

If you want to be a better cyclist then ditch the swimming and spend the time cycling.

Just ride as much as you can. If you have an hour a day, ride in it. Some easier, flatter routes and some hillier, harder routes. More time on weekends, prehaps have saturday off as a rest day then perhaps start at 2 hours on a sunday, but increase it the following week.

You say your diet is good but my simple advice:
1. cut out sugar or things with added sugar
2. cut out sweetener
3. cut out simple processed white carbs, brown rice, brown pasta, brown bread.

Diet is reasonable according to a medical nutritionist so portion control will have more of an effect I suspect

Was this to diet that got you to 120kg, or the one that’s brought you down to 100kg?

TBH pretty sure you’re shorter than me (6’2″), but at 20kg heavier than me I’m not sure that your diet is “reasonable”.

From that graph it looks like you’ve lost a quarter of your bodyweight in 6 months? That’s really impressive

I’d say keep doing what you’re doing and just tweak one or two things to keep your body adapting to new stresses.

As you lose more weight you’re bound to get a slower rate of return so don’t overthink it!

I’m on an involuntary weight loss plan at the moment. Covid recovery means that anything with alcohol in it smells and tastes rancid.

3 weeks dry and my trousers are hanging off…