So just last week I got my first road bike, its a vintage Univega Gran Rally. Now I use to work out 3x a week and did some mild cardio 3x a week as well, well it wasn't really mild cardio per say it's called HIIT, high intensity interval training and a keto diet along with that got me from 185 to 165lbs. Well I started slacking and I went back up to 165 and I really HATE running.

Shortly after my first ride on my Univega...I am now ADDICTED! I found my cardio gateway! This is where you guys come in:

Coupled with:
- Strength training 3x a week
- Calorie deficit diet, I'm going witha tradition 40/40/20 diet
- 3-6x a week cycling on my road bike.


For a good cardio workout on a bike, how long should I ride? My first two rides have been over 7 miles, the last one I did yesterday was 9.77 miles. So for some weight loss about how many miles should one try to ride every week or every time I go out on my bike?