russell said
So you will have to increase your weekly mileage
from 200 to 280 and make sure you are riding racer fast for all of
those miles to take off 1 pound a week.


Actually it is not the speed that burns calories at all it is energy spent
over distance. time is not a factor. Weight and fitness are, thus
efficiency with an aerobically fit body is easier. If you walk briskly one
mile or jog it Same calories burned. Sprinting is actually anaerobic and
you burn muscle energy first and then the fat. Lasts 20 minutes maybe after
that it is aerobic energy.
BTW. Get a good book I would not listen to half the things people are
saying here. they could give you a heart attack