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DO A 40-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): Make sure you're getting enough energy, especially carbohydrates, in your diet. Ideally, your diet should be about 50-60% carbohydrates, 15-20% protein, and 20-25% fat. If your objectives include weight loss, make sure your caloric consumption is less than your caloric expenditure for the day, but not by more than 100-200 kcal. You want to lose weight gradually so that you can maintain your weight loss.
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