Training & Nutrition - out of shape, where to start.

So after getting my bike a few weeks ago and attempting some short rides i have finally admitted to myself that I am out of shape. I think college did this to me. I turned into a sloth and all i ate was junk food, now i'm paying for it. I used to be very active, i raced bmx every weeked, and rode every day and did a lot of rock climbing for strength training. When i first got the bike i was able to do 10-20 mile rides with no problem. the more i ride the less i'm able to accomplish. 3 miles in the park drained me today!!! when i get done riding the muscles in my legs feel like concrete (mostly my thighs, my calves dont really bother me). I want my energy back. i dont know where to start. any good books, recomendations?

er, seems confusing.

You've had the bike for a few weeks and, initially, you could ride 10-20 miles a shot without issues, and now, a few weeks past, your running out of steam in 3 miles?

Overtraining? Lack of diet? Sounds like a combo in my amateur opinion. I tend to have to fuel the monster, and give the monster a break occassionally.

i'm not really "training" i got the bike and started riding until i felt i couldn't ride any more. my first ride was 22 miles round trip to work. (11 in one shot). that hurt me pretty good and i recovered for a few days. i went back and did a few loops around the park (ended up being close to 20 miles with lots of short, steep up and down terrain) this really did me in and i took about a week off. when i picked back up i noticed my overall endurence and ability to hang on the short / steep climbs was getting worse, and i wasn't pushing as hard on the downhill / flats either. Today before work i took a 3.5 mile ride in the park and it about killed me. I had to eat an apple and sit on the couch for about 20 minutes before i had the energy to get up and get ready for work. So i'm kind-of dissapointed in myself because I used to consider myself to be a decent athlete ( doing 5.11 sport climbs and staying competitive in bmx). I've also had alot of "life" stress going on too (moving, upcomming wedding, etc...) that plays a part in this equation i'm sure.
I dont think i have a terrible diet. I have quit drinking sodas which was my major vice. I stay away from junk food and candy. my diet consist mostly of rice, pasta, wheat bread, chicken (grilled, not fried), tofurkey, and veggies ( lots of asparagus and brocolli ). I try to eat fruits for snacks and drink water all day. I have a glass of white wine once or twice a week. I cave in and do fast food w/ people from work about once a week which i know isn't good but it's better than most of them which eat it breakfast / lunch / dinner. I can't imagine what that must feel like. anyway I'm just looking for a push in the right dirrection. I know I need to "work on the engine" before i do any serious riding. Right now it's just recreation, but i know it will turn into a passion eventually. I just need to start by figuring out where all of my "energy" went. should I alter my diet, do some cross training like jogging of lifting? thanks in advance for your advice.

Overtraining means "overdoing it", regardless of whether you're technically training or not.

Take a couple of days off or do an easy ride if you must ride. You need some time off the bike to get your legs back.

Koffee

Don't expect too much from you body right away. The human body seems to resist work and will punish you severely for getting ideas like getting into shape.

Start off easy. If you beat yourself up, well as Koffee said above, lay off the next day. But get back on it again when you feel good again. Don't push too hard, at least not all the time. Take some "easy rides" too. Just keep it up, day after day, week after week.

Years ago, I took up cycling from being flat out of shape, like you. For the first week, I just rode around the neighborhood and that was hard. Then I rode a bit longer probably something like 10 miles. I just kept at it and did not push more than the body would give me... well usually there were a few times....

Any rate, keep at it. Be patient and the results will come.

Try having a steak. Just to see what happens.

Don't expect too much from you body right away. The human body seems to resist work and will punish you severely for getting ideas like getting into shape.

Start off easy. If you beat yourself up, well as Koffee said above, lay off the next day. But get back on it again when you feel good again. Don't push too hard, at least not all the time. Take some "easy rides" too. Just keep it up, day after day, week after week.

Years ago, I took up cycling from being flat out of shape, like you. For the first week, I just rode around the neighborhood and that was hard. Then I rode a bit longer probably something like 10 miles. I just kept at it and did not push more than the body would give me... well usually there were a few times....

Any rate, keep at it. Be patient and the results will come.
Pat, good advise and I agree and concure. Start out slow and you will get there. Example: My younger brother, who claims to be in great shape, went on a 13 mile loop with me. First time on a bike in years. He didn't move off the couch for a week. Wrecked his legs and it took him that long to get them back.

kwhord - where do you live in Louisville?

Are you a Cards fan? That could have something to do with it :) Just kidding.

I was living on Eastern Pkwy close to UofL (I go to school there, but I'm not a cards fan :)) now I'm living by Iriquois park. It's ok.

I was living on Eastern Pkwy close to UofL (I go to school there, but I'm not a cards fan :)) now I'm living by Iriquois park. It's ok.
I live in Frankfort. Its been a few days since you posted this. Any changes?

i did the "park loop" again today, great weather. i had to climb the hills on the granny cog though.

Nothing wrong with that granny cog! That's what it's there for!

i did the "park loop" again today, great weather. i had to climb the hills on the granny cog though.
plus the wind today was definatly not friendly. Everything felt like a hill. But will make you stronger for those calm days when you feel as if the bike will sprout wings.