With around 2kg excess baggage I was considering whether it could be lost more quickly by doing some speed work on an audax type machine or putting the miles in on a tourer.
Ian, I have a suggestion for losing it far more quickly! Since this excess baggage is no doubt in a saddlebag, racktop pack, or panniers, simply leave them on overnight while the bike is locked in a sketchy area. I can guarantee the excess baggage will be gone come morning!
All kidding aside, I have always found interval training really burned-off the calories quickly. One can make it as "scientific" or as simple as you want, but it basically means going full-tilt, then recovering with lower-intensity riding, then going full-tilt again, repeated.
Hill-climbing certainly seems to burn-off more of my own calories.
The choice of riding faster and with higher intensity (Audax) versus more miles on the tourer (with load) is a bit apples-to-oranges in that your VO
2Max will vary as will the time you spend at your aerobic threshold -- it is just going to exercise you differently.
Strangely, I find the harder I work on the bike, the more I lose my appetite, and I have to actively remind myself to eat (unlike at home, where I *definitely* know it is mealtime and food is too readily available to meet the need). I lose about 1lb/.45kg each day I am on-tour. Part of it is the continuous exercise, and part of it is down to my "camp diet". I do also process more water through my system, so perhaps that washes away some of the nutrients I would otherwise consume.
One thing that seems to those I know who wish to lose wight -- if at home, go with a smaller plate. It still looks about as full proportionally, but simply has less volume than on a full-size dinner plate. Portion control really does help, as does eating till one is *just* full -- and the no more.
Hope this helps.
Best,
Dan.
