If you ride your bike everyday for 1 hour and 20 mins at gear 4 at about 9 mph and you consume around 1500 calories a day about how much weight can you lose in a week weighing 160pds?

get a pulse rate monitor find your target rate when you reach it keep it steady as long as you can this is the only way to lose fat calories that work, flood with carbhydrates every 45 min to an hour and stay hydrated.