My workplace is 18 kms ( 11 miles ) away from home. I am planning to commute to and from every workday, 5 days a week.
My stats -
6'1" (185 cms ) 82 kgs (180 lb )
I generally average around 22 km/h while going and coming (13 mi/hr). The commute takes about 50 mins, I am in the zone for 30-35 mins.
I am able to follow this routine, but worry that I am overdoing it. I feel that I am loosing muscle mass.
So far, I do no weight / strength training. Eat a normal and healthy 3 course.
Can anyone please give me idea about -
- Diet regiment. ( I really hope suppliments can be avoided.)
- Body weight exercises if any is required. I hope I can avoid the gym.
The aim that I am able to achieve is to keep continue cycling with this routine hopefully generally around 15mph ( 25 kmph )