Training & Nutrition - I'm turning into a fat ass!

like most of us, I'm getting older and wider.....:( (isn't that supposed to be WISER?)

I just got a mountain bike and have been riding it the last few days. taking it slow as to not kill myself.

at what rate should my heartrate be to maximize calorie burn?

I'm not going for the olympicx or anything just want to burn more calories than I do siting at the computer all day.

I plan on buying a odometer on payday, I can't afford a heart monitor(I could bairly afford the bike!) but I would like to know how fast I'm going and how far(for now)

any info you could give me on burning calories and such would be great.

I find that when I ride I can't pedal long and fast(i'm sure that will come) but instead I pedal for a short distance and coast and repeat.

thanks

Hey, you're doing it! pedal, coast, ride, ride, ride. Ride fast, ride slow, ride to the icecream store. Weight loss comes from miles, not hearterate monitors or special things. Just ride. Enjoy the flowers, the rain, the sunshine from the seat of a moving bike and the weight will come off...and it the weight doesn't come off, you will be so buff you don't care!

If you haven't picked out the cyclocomputer you want, go to www.nashbar.com . They have computers and HRMs on sale.

HRMs are typically used when training, but if you decide you want one get an HRM book also, like this one (http://images.amazon.com/images/P/1931382042.01.LZZZZZZZ.jpg).

There are several other posts about weight loss and cadence and distance in the forums. Do a search and you'll find plenty of good information.

There is a current thread called the "Weight Loss Club" with a bunch of us participating.

You can get a basic HRM at Nashbar.com for about $50.00. I have one and it works great, but I don't use it a lot.

Don't, please don't, please, please don't get all worried about heart rate and fat calories. Unless you are a real type A tecchie who gets all wound up on this stuff!! There are folks who will go into LENGTHY, I mean REAL LENGTHY explanations about what rate you are supposed to be at. IT REALLY DOESN'T MATTER!!

Just RIDE for FUN. That's right, ride for FUN. If you do that, and enjoy your riding, the rest will sort of take care of itself, as long as you are eating right. Enjoy the flowers, the trees, the birds - whatever you are in to. Enjoy seeing your endurance increase, your legs getting stronger.

I bet I am a lot older than you (I am almost 63) and I rode 35 miles yesterday and 20 so far today.

I might suggest looking at the Zone Diet, which, IMHO is much more reasonable and much more easy to follow than ATkins and others. They have a web page. Check it out. Basically less carbs, good quality protein (fish, fowl, etc.), good quality carbs when you eat them (whole grains, good fruits), and good quality oils - canola, olive oil, avocado. PLUS exercise (which is absolutely no problem for me - I love to exercise). This diet is not that for off of how we always eat, except I am really watching those empty carbs, and doing that pretty well.

Throw a rack on the back and use your bike for general transport and errands whenever you can. I can pack 3 bags of groceries safely onto a sort of portable trunk I fashioned with a plastic storage container and bunjees. If you do planned fitness rides 3 or 4 days a week and work these errand or city rides into your schedule, you'll definitely lose weight and more important, inches. I find that I do around 8 miles a day in errand rides.

thanks for the tips and encouragement.

I am definitely riding first and foremost for fun.

but I do like to "get to the next level" and in order to do that I kinda gotta know what level I'm at. that is why I want to buy the odometer. That way I can know if I'm riding at the same pace as the day before and whatnot.

Here's a link to a handy little calorie calculator that will give you some idea.

It doesn't take into consideration all of the variables, but it's a handy starting point without buying HRM an such.

http://exercise.about.com/library/blank_calorie_calculator.htm

Carl

Originally posted by pnj
thanks for the tips and encouragement.

I am definitely riding first and foremost for fun.

but I do like to "get to the next level" and in order to do that I kinda gotta know what level I'm at. that is why I want to buy the odometer. That way I can know if I'm riding at the same pace as the day before and whatnot.

Good for you.

Yes, you have got to get a bike computer - it sort of helps me to keep track of what and where and how. Just don't obsess as some folks do, unless you are really training for racing or such.

Have fun.

I am kinda obsessive.....

it starts slowly and then builds into a monster.......

but being poor helps with that issue. I can't just go out and buy a bunch of stuff. I have to save and by the time I get the money, I know if I really need it or not.

but the LBS has a odometer for 25 (I know I can get a deal on the web but I wanna get it now, (that's the kid in me:))

thanks again everyone!

pnj,

Great that you want to lose some weight, but like every one else has said, don't sweat the heart rate. I've lost about 130 lbs in the last year or so biking and doing some weight lifting. I never really thought about heart rates, just watching my diet and getting out and moving. And like you, I had a tough time coming up with the cash for a good bike (Trek Navigator 200) It fits right and is comfortable.

Don't worry about how fast you get there, just get there on your bike. I ride to the store all the time and put on between 7 - 10 miles every other day or so. I ride for fun, I pull my little one in her "car" (a pull behind kid carrier), I ride with friends around the neighborhood, and some times I take some time to myself and just ride on one of the many trails around here.

I also bought a cyclocomputer from Nashbar. They have great deals and a great selection. I've also bought my cloths from them(only place I could find shorts and shirts in my size)

Just remember to have fun and the distance will come with time and stamina.

Good luck!!

Brad

at what rate should my heartrate be to maximize calorie burn?

Generally, the accepted sustained rate is 220 minus age. Some people need to lower the rate depending on fitness. Sustained rates usually imply a greater oxygen debt has to be repaid - no such thing as free lunch!

Calories are burned all the time. I think for my weight and level of activity I need something like 1250-1500 calories a day and that's not far off the average most people need just to keep bodily functions in good condition. Burning excess calories with exercise needs to be carefully balanced. Too much emphasis on anaerobic does not necessarily mean you burn more in a shorter period of time as you fatigue very quickly. At the other extreme, light activity for long periods shifts the emphasis to the aerobic end of the spectrum, and that does not necessarily mean more calories are burned either. A good mix is something that works for you. It needs to be strenuous enough to be beneficial, but not so much that it discourages you to continue. Your heart rate is a good indication of the energy you are expending, but there are many variables involved. Getting to know what works best for you is the tricky bit. With enough time, you'll get to know what works.

For odometer I use a cheap Miejer Thrifty acreas Brand, I didn't want much more than speed and distance, While it has some other features there not important to me. This one cost $9.95, while the lowest cost one at the LBS was $40, to do the same job. Quality wise, I got it two years ago and it is still going strong.
:beer: :beer: :crash: