It's easy to build up unwanted fat on the waistline, but cycling can help you lose belly fat and get back into shape – here are a few tips to help you get leaner on the bike.
Keep a steady pace
Although your stomach muscles aren’t working as hard as your quads or glutes when you’re cycling, cycling’s aerobic nature means you are burning fat. Work at a moderately intensive pace, so that conversation is possible, but not easy – less than than 80 percent of your maximum heart rate – three times a week for about two hours.
This kind of lower-intensity training burns a greater percentage of fat than high intensities, but bear in mind overall calorie burning would be less than higher-intensity sessions for the same duration, so don't go overboard with the post-ride snacks.
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Related: How to lose weight cycling
Try interval training
To really push the calorie burn, add in some interval training. At the end of your long ride, or if you only have a short amount of time to train, do six sets of all-out efforts, each lasting two minutes, with 30 seconds of rest in between. As you improve you can keep going for longer.
Be sure to stay aware of traffic if you're doing flat-out efforts on the road – consider making the most of your turbo trainer for these sessions.
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