Training & Nutrition - Cybex vs. Road Riding

I've recently started riding bikes again. I have been trying to lose weight for some time. Over the summer I developed foot pain from playing tennis. Riding does not hurt my foot. I have been going to the gym and riding a cybex machine before work. Ive also been riding my mt bike on weekends (road only). Would I be better off to just ride the bike? I know it will take time to build up endurance, but what should I shoot for as far as developing a schedule? I started out with 20 min and have worked up to 30-40 min. Could anyone offer a rough schedule to follow? I bought the mt bike used because I thought It would support my weight better than my old Bianchi Axis. I plan to switch to the Bianchi when I've gotten my weight back below 300. I've promised myself a new road bike when I get down to 250. Any help would be appreciated.

Thanks,
Ken

hmmm...I'm not sure what is a better workout between riding your bike on the road and riding at the gym. Riding on the road is much more fun of course, and I suspect a better workout (more efficient for burning calories that is) because you will generally use more muscles. Yet, mixing up your riding with some training in the gym is a good idea. Perhaps consider light weight training, and/or using a stairmaster or treadmill so you're not just cycling in and out of the gym. If your gym has friendly trainers, schedule an appt. with one of them and see what they think would be a good plan :)

Dax

In a gym, you are limitted by the boredom factor. Most bike riders will happily ride for hours without calling it excercise.

September and Oct are some of the best months for riding. The temp is pleasant, not too hot or too cold. If the weather is good, get out and enjoy the road. If its bad, then hit the gym.

Ken:

First, congratulations for your effort to improve your circumstance. I am at the end of my first year of cycling. My first ride took me 40 minutes to go 3 miles and left me wiped out. My current minimum daily ride is about 40 minutes long and usually covers at least 10 miles. I am down 60 pounds, have lost 10 inches off my waist and my shirt size has gone from XL to M.

During the year I have learned much about dieting, exercise and overall health. The main truth I have learned is that it is not easy. Those of us who successfully work at it have much of which to be proud.

It really matters little what form of exercise you choose sir. Thirty minutes a day of taxing your heart muscle a little and a bit of a deficit on calories consumed vs. calories used will do wonders. My personal preference is to actually ride a bicycle out of doors but you may be more comfortable inside.

I recommend you not try to do too much too fast. Follow the information your boody sends back to you as you progress. If it hurts, ease up a bit. If you feel weak or lightheaded, don't cut so far back on calories. Try to make certain you are well hydrated all the time. If you push too hard, especially at the beginning, you are more likely to become discouraged and cease beneficial activities.

You may find as I did, that a bit of strength training using weights, a weight machine or exercise bands will help. The added muscle tone and strength makes other activities like cycling easier and more pleasant. The way you look improves also even if strength training doesn't contribute to weight loss right away.

You are doing the right thing. I know the progress will seem slow. I'm glad for you that you are working on it.

Congrats on begining your road to health again.
It is easier to get a bit lazy on a stationary bike then it is on a real one. Look at it like this, you get tired on the stationary 20 min into your workout, so you get off and lift some weight or go home. On a real bike, you get 20 min into your ride get tired but uhoh, you still have to ride 20 min back. If you do want to train in the gym for cycling, other then weights I would suggest a spinning class. It is a bit more realistic in terms of how the bike rides and you have an instructor kicking your a**.
I have also found that no matter what level you use on the stationary bike, it does not truly prepare you for such things as head winds or terrain. When you get tired out on the road or trail, even the smallest of bumps will cause you to exert more energyas will the smallest of breezes, whereas on the Cybex you do not have that prob.
Positive side of the cybex, you can practice spinning the pedals instead of pushing them.
Slainte:beer: