PYRAMID POWER
In the gym
Warm up for five minutes on a medium resistance so that your cadence is high and your speed is low. Next, change to a resistance that’s six levels below the bike’s maximum and increase by one notch every three minutes. Flick back to your warm-up pace for five minutes to warm down.
On the road
Start with the biggest gear in the front and the back of the bike. Change down from gear number 19, 18, 17 and so on in three-minute intervals. At the end, flick it onto your easiest gear and ride for another five minutes.
WHY? “Gradually increasing your workload makes your entire system work progressively harder, which eventually stops you from burning calories from carbs and start burning calories from fat,” says Peiper.