On shorter rides or commutes you should aim to vary your pace. Warm up for around ten minutes, and then try working hard on every hill and relaxing on the down slopes, or working five minutes hard then five minutes easy for around half an hour. 

Make sure you cool down and stretch afterwards.

Your weekend rides should be longer and steady paced. Just enjoy being out on your bike and persuade a friend or partner to go with you to add to the fun – maybe cycle out to a nice café and back, aiming to ride for a couple of hours.

After around 90 minutes of unbroken steady cycling you will start to burn fat, but you will also need to think about using an energy drink or consuming low fat snacks if you are cycling for that length of time.

If you aim to cycle twice during the week (either on road or spinning), and do a longer ride at the weekend consistently you will soon achieve great cardiovascular fitness and toned legs.

TAKE FURTHER NOTE

Break your cycle training down into manageable chunks and consider work and family before allocating available time. Rather than riding for hours in one sitting it may only be possible to ride before or after work by commuting, a lunchtime ride of an hour or so is still very useful.

When the weather is bad head indoors, go to the local gym to work on a spin bike or use a turbo trainer. Don’t forget to use a fan and drink regularly.

Learn to pace yourself

Training rides should be conducted at a sustainable speed. Consider a pacing strategy, which will pay dividends if you are building up for a specific event.

Mix up your rides, flat and hilly, as this will help you maintain your interest and give you practice at riding in and out of the saddle. Keep a nice comfortably high cadence.

Most importantly, keep drinking and use energy bars/gels in your training. Rest adequately, this is when adaptation takes place and the effect of the training effort is absorbed. By continuing to do more you become more tired and run the very serious risk of becoming over-trained.