First of all, let me talk to you about pain. Generally speaking, there are two kinds.
Pain when practicing or just after practicing is caused by lactic acid accumulation and anaerobic exercise. Reducing fat mainly requires aerobic exercise.
The soreness on the third day after training is caused by excessive recovery and is considered as one of the signs of muscle growth. It has nothing to do with fat loss.
Cycling belongs to aerobic exercise, and there will be anaerobic exercise after getting up. Generally speaking, cycling 1 hour is aerobic.
You can lose weight in this situation! But note that it is best not to exercise for more than 90 minutes at a time.
Muscle legs are ok. It is recommended to cooperate with running. Running is unlikely to gain muscle.
Exercise consumption mainly depends on your heart rate and maintenance time. Pay attention to exercise and keep your heart rate fast.
If it's not fast enough, ride faster to make your breathing more urgent.
Your method is generally correct, but your understanding is wrong. It is recommended to read more professional fat-reducing methods and books and learn!