I have recently purchased a bike and wind trainer with the aim of loosing some weight - i have been going OK with it but im a bit lost in terms of how far (distance) or long (time wise) i should be riding for.. can you give me some guidance with the aims i should have?
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Foreget about distance. Shoot for a short 5 minute warm up at an easy resistance and moderate cadence (65-75 rpm) to get your legs ready to work.
After warming up shoot for 20-30 minutes of alternating high cadence/high resistance intervals. Begin with 2 minute intervals at a moderately high cadence (90-95 rpm) with slightly more resistance than the warm up preiod. Recover for 1-2 minutes after each interval. With each successive interval increase time and resistance working up to a 5 minute high cadence (95-110 rpm) interval with moderate resistance. After completing 20-30 minutes of interval training cool down with another 5 minute moderate cadence spin at low resistace. You will build power and endurance as well as burn lots of calories relatively fast. Also you may want to consider training videos, Carmichal Training Systems ( Armsrongs personal coach ) offers an excellent product well worth looking into.