Hello, i have been riding now for almost a year and my brother has recently decided to start riding with me. I have already built pretty good fitness by simply riding, and don't want to push him too hard especially now at the start. He is 1.9 m (6'2") and weighs around 120 kg (266 lbs). I really want him to continue riding with me, albeit at a slow pace to start, and i want to find a way to keep him motivated without crushing his body. His main goal is to lose weight (I think his main goal is around 90 kg) any suggestions as to a training regimen or diet plan would be greatly helpful. Thanks.
For me I found the longer, slower rides were more beneficial than shorter harder efforts, with 2 long ones each week, 1 of 3-5 and a half hours, 1 of 2 hours plus. 5 or 6 rides a week, 1 rest week (5 days off, maybe a couple of three quarter of an hour spins) after every 3 weeks of training. There's no need to do hills if you just want to lose weight, keep it steady, keep it high cadence spinning.
Porridge for breakfast, ride through lunch if possible and take a bowl of muesli instead. Keep energy levels up with an apple or carrot mid morning or mid afternoon, watch evening meal time portions. Pig out 1 day a week - worked for me!