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Ok don't like colds 😭

I think that for on the bike the best general take for weight loss that I know is that if your ride is under 2 hours you don't need really need to eat. If your ride going to be longer you don't necessarily need gels and the like - unless your really hammering it. Your better of with something like a cliff bar, banana etc. However you don't want to finnish a ride ravenous. Have something at least reasonably healthy waiting for you when you get home. Off the bike find foods and a way of eating that you like and can sustaine for ever, that is inline with your goals. Diets don't work because they are restrictive and temporary. Most people will find that eating more vegetables and lean protein then carbs in several small meals throughout the day will make easier to avoid snacking on high calorie junk food.

It's dangerous to film yourself one handed whilst speeding downhill like that.

Good day as a 55 year old ..the long cardio rides lowers our testosterone. Just mix in some strenght training and easy on the beer . The weight will come off . I myself eat lots. Dont cut your calories to quikly. Some carb cycle .but be carefull . Recovery food . Is king .🚴🍺🚴

Weight loss is 70% diet, 20% exercise and 10% genetics.

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To lose fat, you need to look at the metabolic reaction of the foods one eats. Simply put, insulin acts as a pathway to your fat stores; if it's raised it will store energy as fat and if low it can be used by the body as an energy source. The calories in/out model falls apart if you were to keep your insulin high all day. For example, if you ate just 1000 'calories' of biscuits spread throughout the day, you're insulin would probably stay high all day and you'd likely store all the energy. If you're in the overweight to obese bracket you will need to cut carbs and think about replacing that with proteins and fats. And look at time restricted eating. Cycling, unfortunately, does cause hunger so it may not be the best tool for fat loss. Resistance Training is a better option and will carry over into getting better on the bike.

Hello from Ontario Canada! I always make sure to eat some oatmeal porridge before a long ride, I bring some thick slices of cooked Japanese sweet potato for the coffee stop (they taste like vanilla cake!) and have a large medjhool date every 45 minutes or so to keep me going and I have electrolytes in my water bottles. To be honest I am not very hungry after a long ride (long ride for me is 100 km) but when I get home I clean my bike have a shower and I have a nice balanced meal and make sure I get more water.

As soon as someone says 'keep watching to find out....', I stop watching!

Ahh, tubeless, is excellent on MTB or gravel riding low-pressure applications but road bikes waste of time it's messy and put a decent hole in your tire You are going to have a tube in anyway. In a Saturday group ride in the summer a lady with a tubeless setup gets a puncture the thing was spraying a mist of sealant on everyone behind her and still ended up using a tube ............

A week off the bike can be a good thing. Rid fatigue, rebalance hormones, rebuild testosterone etc and have a mental break.

When I switched from running to cycling I put on a few kilos, which you notice less because the bike is carrying the extra weight. I gained power, which was helped by gym work two times a week, but started accumulating fat around the waist. When my wife was diagnosed with type-2 diabetes we both switched to a much healthier diabetes friendly diet. I was also consuming 1 g/ lb of protein per day with the aid of protein supplements. My change in body composition was palpable within 3 - 6 months. I’ve retained my lean muscle mass and power, but started to shred the excess fat and lose weight. A clean high protein diet and gym work are the two key take homes.

I'm on a Mediterranean diet; Estrelle, Madri and San Miguel! Seriously though useful tips. For me my body weight seems to correlate around the volume I ride. The fat you eat is the fat you wear apparently.

If you want to lose weight don’t eat bread and that’s that

It's surprising how many people are influenced on you tube to think that calories dont count . The law of to lose weight one requires to consume less calories than you use daily or weekly still stands . There are many nuances as you mention such food calorie density , calorie absorbtion , misjudging calorie metrics for diet and exercise . But essentially the calorie rule is sound its a bit like trying to beat the casino house edge with various trading or gambling schemes , the house or calorie rule always win over the long term 🙂 ive really struggled to lose weight this year infact im about 2kg plus for the year 😅, i simply have eaten too much junk

I enjoy the 🚴‍♀️ tips Forrest provides, I’ve certainly lost a few kilos which was not my goal, muscle tone, stamina we’re 1st and foremost. I’m now 70 years young riding around 180-200ks over 3 days at a good pace & cadence plus weights routine .

When i was training to be a personal trainer, I was told weight is 80% diet and 20% exercise. So its mostly what you eat, you cant exercise your way out of a bad diet.

If you lose weight after cycling you haven't hydrated/eaten on the ride enough - you _shouldn't_ lose weight cycling.....there are far better ways to lose weight.

Good morning from FL, USA. This is just the video I needed. I have struggled with being overweight. Your videos are helpful and always encouraging. Keep it up! Going out shortly to ride 50 miles. Grace & Peace! Oh, and Merry Christmas 🎄🎁

Sick as a dog + 1 month off the bike + Christmas diet = A lot of training come New Year. Get well soon & enjoy Christmas!

It is very personal I think. My age 72 and ride quite easy 90-100 km's. But I start off not too fast and gradually speed up. My preference is cycling on my own. I find talking during riding exhausting, just not pleasant. But, that's my opinion! Keep on cycling gentlemen, you stay fit and are in the outdoors!

Honestly, I stopped caring, I get sick during winter so often that it is impossible to keep up with any structured plan, so I am happy just to stay active whenever I can. Otherwise I will just be down every time I sneeze and Garmin tells me my VO2Max is down or whatever.

Should I wear a heart rate monitor for every ride. I went out on the club ride yesterday without it.

After my first ride in weeks yesterday, I’m going to head out for a short bike ride, probably about 20 miles. I don’t know what zone but it’s about building my fitness level up again. One of the girls yesterday was struggling and she has struggled before. She’s a newbie and everyone is helping her out but as one guy said there’s no shortcut to fitness. He wasn’t being harsh, just truthful

Needa dispel the no pain no gain mindset and that the majority can't let their ego's go.

I have a chest condition but I don’t use it as an excuse for not cycling. When I got a chest infection I had no option but to stay off the bike for nearly 3 weeks. Getting back on the bike was so hard. The first club ride was very difficult. A new route and some vicious climbing involved. The most difficult was 17%.

I'm a 67 year old cyclist rode 7k this year with COPD, Angina ,prediabetes borderline type2 . Work 2 days a week. I do need to ride ebikes now Road, Gravel, MTB. Any illness knocks you back, Take the recovery cycling steady and fitness does return can be a slow process 😂😊

Another great video. I pray you’ll get over your infection soon. Grace & Peace

If you train using a Fitness, Fatigue & Form chart you'll soon see the impact of time off the bike. Nothing ever stays still. You're either gaining or loosing.

Timely video as I now have a bit of man-flu! For me it's weight gain. If I don't reduce calory intake then reduced mileage will quickly lead to an increase and make everything that bid harder when I get back into it.

took 1 month off for an injury this past spring and lost nearly 100watts, took about 3mo to get not even back to the same level then just took another 3mo off + another 2mo coming for a broken foot. im full expecting now to not get back to 4.5w/kg for probably 6mo and 5w/kg maybe if im lucky by this time next yr.

Thanks for the advice . Just be patient and get back where you left off in conditioning.

Longtime cyclist who never had to take off more than a week at best. Just started training again after taking a month off due to hernia surgery, and I can tell you I'm experiencing everything you mentioned! Hopefully, I will be able to regain my fitness by being patient and consistent as per your advice.

So interesting, and I experimented all of these over a 4 weeks stop I had recently. Thanks!

What helps as well to recover fitness is a healthy lifestyle. Proper organic food, good sleep, no smoking or alcohol, and gradual build-up training sessions in patience mood bring back fitness quickly.

I do enjoy the content of your videos. Some very good informative tips.

I would not be so optimistic.A fortnight of no training is a massive loss of fitness,muscle mass and endurance capacity.🥴😭

Have you bought the heated attachment?

Dunno if I like the brake light feature

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Can you connect it to coros watch and read the HR from it?

Are we talking Z2 HR or power? I can never find any info on Z2, if it is based on HR or zone 2 off a power meter. Or is this the same thing? Great to hear you thoughts, enjoyed the vid!

There’s no antithesis, really. Zone 2 training is valid but long climbs will naturally raise your HR above that. So I agree but don’t see any real conflict.

I find it difficult to keep on Zone 2 on my local roads. So I do those routines on my smart trainer and ROUVY. My HR when out tends to average the 140s, particularly when out with friends. Zone 2 for me now at 68 is about 121bpm. It’s interesting to see now how much Zone 2 the Pro riders do in training.

I find it difficult to keep on Zone 2 on my local roads. So I do those routines on my smart trainer and ROUVY. My HR when out tends to average the 140s, particularly when out with friends. Zone 2 for me now at 68 is about 121bpm. It’s interesting to see now how much Zone 2 the Pro riders do in training.

I am in my sixites and I'm trying to graduate two to three 3-4 hour rides per week. In each ride I ride polarized with 3-4 bigger climbs (Switzerland/Jura). so I rode ca. 60-70% zone 2. My fitnesslevel is top and still encreasing.

This thing got no gps like google maps/waze?

Horses for courses. Winter rides tend to be much harder, the cold on muscles makes a big difference (gets to -26 here peak winter), blustery winds, icy roads, sleet, snow and everything in between. In other words there is an additional effort in the winter months that strains the body so you'd be surprised at how fit you can get but most importantly for muscle development/conditioning riding Z2 in winter (It can be hard work). I’m happy some days getting in a quick 40-50km, then other days when the sun is shining with a blue(ish!) sky a steady 100km+ in 70% Z2 & 3 with some Z4 HIIT if I feel like it. I don’t think there is a hard and fast rule, other than get on the bike, mix it up, enjoy the ride, enjoy the roads and keep safe :)

I'm struggling with consistency due to our rather erratic UK weather. I'm seriously wondering whether to reverse the periodisation and do a greater proportion or mix of rides now including high intensity and do the base and volume stuff in the spring. Can't hear a lot of what Eamonn is saying unfortunately.