I strongly recommend the long duration leisurely rides for weight loss that others have mentioned before. They're amazing! Even rides at a higher intensity that are long have a powerful effect in my opinion. The night after a long ride-- like clockwork, I'm always burning up in bed because my body is still gobbling down calories like crazy. Still, I think if you can stay in the saddle and fuel throughout once per week sometime, it will be a good thing for your weight loss goals.

I'm thankful that the other coaches on the high school team I coach has agreed to do 40-60 mile rides each weekend through the winter for that reason I think I'll really see some solid losses over time and even over the last three weeks of 50 mile weekend rides I've had some amazing losses. (I've also been swimming for 30-45 minutes in the morning 4 days a week too)

Good luck, Roxy!!!