Burn fat, save time
We all have to manage our work-life balance but don’t think that wanting to burn fat means you have to go out for ﬁve or six hours on the bike riding in Zone 2. By using HIIT methods (high intensity interval training) you’ll burn far more fat and become a ﬁtter and faster rider into the bargain. Yes, it’s going to hurt but it will do you the power of good and the whole session will take less than an hour.
Make sure you do a decent 15-minute warm-up and you're ready to go. Depending on your level of ﬁtness you're going to do 4-6 all-out sprints of 30 seconds with 4-5 minutes of easy pedalling. During these all-out efforts expect to see your HR rise to 85-90% of your HR max. Give it all you have right through the 30-second burst. Do these for 6-8 weeks and marvel at the fat you’ve lost. Try it – it really works.
But don’t think that training hard means you can eat like a pig. Fletcher has a word of warning for those who think they can ignore their diet and just ride to lose weight. “Weight control has to be about diet,” he says. “If you want to lose weight you’d be better off concentrating on what goes in, and concentrating on quality rather than necessarily reducing quantity.” Key session: 5min warm-up and then 4-6 30sec sprints with 4-5min rest.