Cycling Weekly: Training Plan to Lose Weight

Hi, this is my first post here on this forum and thought that I'd add my opinion to your weight loss query.
As you have little time for either a Winter or Summer training program might I suggest(as an ex-Army PTI, lanlauf skier and now keen cyclist) that you work out on average the number of hours you can dedicate to cycling each week. So for example, if you can fit in 5 hours per week you could try and cycle for an hour each day with say Wednesday and Sunday as your days off.
Now with each hour you could vary the tempo or intensity of each session to develop an all-round strength. Do not go mad in the first fortnight or two as you need to adjust your body and mind to the demands of your new training session. Also vary your routes to keep your interest going.

A typical trg program I might suggest is-based on the five hours per week:
Mon: 1 hour cycling-steady, but enjoyable pace to get used to your new route and to get feel of things;
Tues: 1 hour-a more intense pace, but not enough to leave you feeling tired when you get back home. Try and find some hills for a bit of a challenge;
Wed: Day off
Thurs: 1 hour cycling-reverse the route if you wish and include in the first half-hour 5-10 mins of hard cycling using 80-90% of your effort. Do the same in the second half hour.
Fri: 1 hour cycling-steady pace using approx 50-70 percent of your effort.
Sat: day Off
Sun: Find route with some interesting looking hills which you could vary the intensity of the climb. E.g, first hill- easy climb with litle effort- second hill,harder climb but using 70-80 effort, third hill-hard climb using 80-90 percent of effort. On the flat, use steady pace with approx 60% effort.
Remember to add variety as and when necessary. Rotate cycling days around your energy levels and lifestyle.
On days off, try and watch what you eat and the amounts you eat. Eventually, after say a month's training you will feel your stomach is fuller with less food.
In the early evening before a training day always include some carbohydrate type food in your meal, eg potatoes or pasta. After training have a small protein snack or protein based meal. E.g eggs on toast or some fish on its own.
Drink plenty of water throughout your training week.

After one month increase the intensity of your training hours, and if you can make one of your days a 90 min of cycling.

Let me know how it goes after some two months.
Don't stop enjoying your food, just reduce the amount you have in one sitting.

Be consistent and most of all enjoy the challenge.
Good Luck James!

Hilary

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"Giving up was never an option." Lance Armstrong