I started riding a bike in March of 2013 and 3,500 miles last year (most of the miles was May September). During the year I was able to lose 40 pounds but, I gained several pounds back between October and December (ate the same and didnt get as much exercise). Since the first of the year I have been faithful to spin 5 days a week and get some other form of exercise on one of the remaining two days. Consequently, I have able to lose the weight I gained plus another 10. Now that it is getting warmer and the time is changing I will move outside and discontinue the spin classes.
Since I have another 50 pounds to lose to reach my goal weight I want to get the most out of my efforts while on the bike. Depending on which bike I ride and the wind, I average 15 17 mph over 50 miles on my hybrid and 17 19 mph over 50 miles on my road bike. My fitness level and time availability is such that I can ride 50 miles several days in a row but, I was wondering if I would be better off, weight loss wise, if I did more interval training rather long rides.
I would like to solicit the advice from some of the experts on this forum.
FYI I am planning on doing a 30 minute HIIT class on two mornings a week once I move outside.