If you need to drop weight changing your diet is for sure the easiest way to go about it. Steamed fish or fish in the oven with a salad (no oil or dressing on the salad) is quick and healthy food, along with skipping all sorts of chips, candy and sugar soft drinks, you can reduce the calorie intake a lot.
Lunch eaten out tends to contain a lot of extra energy, so that is one thing to look out for.
Yep, diet will change hugely for the better once I'm back home, I'm already weening myself off cabs by swapping breakfast and dinner for ommlets or fish/chicken with salad, lunch is a PITA though being on site, the options are pie or sandwiches.
Consider if commuting by bike or getting of earlier of the train, car whatever and doing a run is possible. The energy spent does add up, 30 min*2 spent on commuting exercise each day, that is above 20 h per month, more than twice what you get from weekend riding and no recovery food is needed.
The downside of commuting exercise, at least on a bike is that you cant go as hard due to traffic safety reasons.
I've got quite a nice commute to go back to, 6 miles on reasnobly rural roads and showers int he office, it's possible to double or even trebel it taking in some back roads and small hills. Are you saying go for a run and cycle into work or run then get the train?
And I reckon just on group rides I'll be upto ~8-10 hours a week, commuting too at say an hour each way 3 days a week (i.e. taking the long 15-18mile route 3 days a week and using the car on group ride days) and I'll be upto a reasnoble 14-16hours a week on the bike. I was just wondering how those ~6 hours of commuting could be best spent, just sit in zone 2 and treat them as more base training? Or do something more structured?
I guess part of the problem is I've not got any goals other than get fit (most likely judged against 'can I beat other people up the climbs on a group ride'). Which leaves the question a bit open ended. Is "get fit enough to ride compettatively in cat4 races" attainable from where I am now over a winter's training? Or should I stick to more simplistic goals like "ride 100miles in under 5h30m"? I've not raced before so have no idea how fast cat4 actualy is!
No fancy bathroom scale is going to be able to tell your percentage of body fat though you can get a reasonable idea from comparing yourself with internet pics.
Odly, I tried that and I estimated it almost 10% less than the fancy bathroom scales. Which seems counter intuitive as you'd expect that cyclist = muscle on legs = lower bf% reading when the scales are essentialy just looking at your legs. ~30% seems more realistic as that would give me ~65kg of lean mass and my power figures (about as accurate as the bathroom scales as they're from STRAVA, ~350W @5min, 275W at 10min) wouldn't seem too unreasnoble for a skinny guy doing my level of training.