1. Mix short, hard rides with longer, easier rides. There are two schools of thought about burning fat on the bike. One is to ride longer durations at moderate intensities--about 60-75% of max heart rate--so you burn more fat for fuel. The other is to crank it up to a high intensity for shorter rides, since the higher the intensity, the more calories you burn. In your case, try both. During the week do two 30- to 45-minute rides at high intensity--about 75-85% of max heart rate--to burn lots of calories in a short time. (Hills are great for this.) Then do two longer, less-intense spins on the weekend.
2. Eat big early. That's the advice of Nancy Clark, R.D., author of the Sports Nutrition Guidebook. You'll lose weight easier if you eat a 600-calorie breakfast that will be burned off during the day and will help get you through your ride with plenty of energy than if you wait and eat a whole box of ziti in the evening because you're starving from your ride.
3. Build up your abs. In the typical cycling position, the only thing working your gut is gravity. Though stomach crunches can't whittle your waist away, they can build up your abdominal muscles. Not only will that extra muscle help burn more calories even when you're just sitting around, it'll also look pretty stylin' as you shed the fat around your middle.

THE CLASSIC AB CURL

1. Lie on the floor with your back flat, knees bent, feet flat on the floor and hands clasped behind your head.
2. Using your upper abdominals, raise your head and shoulders from the floor. Hold for 2 seconds.
3. Lower your upper body in a slow, controlled motion.
4. Repeat 10 to 15 times. Do 1 to 3 sets.

THE WORKING CYCLISTS' GUT-BUSTING PLAN

Monday: Ab curls, 10 to 15 reps, 1 to 3 sets
Tuesday: 30- to 45-min. ride at 75-85% max heart rate (exertion level of 6-8 on 1-10 scale)
Wednesday: Rest
Thursday: 30- to 45-min. ride at 75-85% max heart rate (exertion level 6-8)
Friday: Ab curls, 10 to 15 reps, 1 to 3 sets
Saturday: 1- to 2-hour ride at 60-75% max heart rate (exertion level 4-5)
Sunday: 1- to 2-hour ride at 60-75% max heart rate (exertion level 4-5)

EASY, QUICK BURN

Burn 100 extra calories a day and lose more than 10 pounds in a year. Here's how long it takes if you're 140 pounds. Add or subtract 8% for every 10 pounds over or under 140.

6 minutes, 9 seconds --Cross-country skiing, uphill; Bonus: Increased aerobic capacity and threshold
6:24 --Shoveling snow while dreaming of a warm-weather cycling vacation; Bonus: Dreams can take you anywhere
7:50 --Riding 7 mph on technical singletrack over varied terrain
9:22 --Riding 15 mph on road over varied terrain
9:44 --Jumping rope; Bonus: Improved motor skills and leg speed
11:47 --Inflating high-pressure road tires with minipump; Bonus: Rippling triceps and forearms
11:48 --Freestyle lap swimming; Bonus: Increased muscular endurance for entire body and improved aerobic capacity
14:02 --Soccer with the kids; Bonus: Improved speed and coordination
14:54 --Trail work; Bonus: Buffed trail, satisfied bureaucrats, good karma
16:16 --Swing dancing; Bonus: Stress relief, improved coordination and aerobic capacity
22:14 --Sex, vigorous; Bonus: If you don't know...
31:22 --Frisbee in the park; Bonus: Increased sprinting speed and flexibility
37:44 --Working on your bike; Bonus: Quality bonding time with your bike.
40:00 --Preparing a post-ride feast; Bonus: Will it be shrimp scampi or veggie burritos?
59 minutes, 50 seconds --Watching cycling videos; Bonus: Remember how Eddy did it