[aigel]

I would do the following:

- Average heart rate min 110. Get a monitor if you don't have one
- Hills are good - will get your overall fitness up better than going constant speed / grade.
- Have at least one long ride a week (1.5hour min) to get your body to learn how to burn fat
- Every run should be more than 30 min.
- Min 1 day of rest a week
- Stay hydrated before, during and after the workout
- Join us on the PPOT fitness and weightloss thread!

G