Training & Nutrition - Hill climb training program

I am really lucky as there are numerous hilly routes out of my village in every direction . Its easy to get a differant mixed training ride every day if I wanted.
The touble is I have lost motivation lately. I have also put on 2 stone since completing my first Tri last September. I now weigh 17 stone !....
I am about to embark on a new training program to lose this weight and get fit, hopefully to start enjoying cycling again. I am hoping to use the hills locally to do this but am keen to follow some sort of program to keep me motivated

I would be really interested in hearing how you all use hills in your training to lose weight and get fit. Do you use HRMs ? have any of you constructed a program and monitor your progress.?

OK, you begged for a response so here's one....
Hills are a way of life in my city and there's no avoiding them. Whether I spin fast or mash gears, I'm getting a workout regardless. I've made it a point to do at very least 10 miles per day and try to alternate between hard riding and light. I'm not exactly 'training' and I'm not particularly focused on weight loss but I've lost a substantial amount of weight just following this rather unstructured formula.

Yippee a reply
thanks Bikes-n-Drums.
My problem is lack of motivation, hence the reason for constructing some sort of program. I figure there is more chance of me making time for this if I am following some sort of structured program with targets etc and monitoring progress/ achievement. Basically I am lazy

I work a 14-18+ hour day and most w/e so when I do stop I tend to flop into the armchair and fall asleep. :sleep: :sleep: :sleep:
last year I set my goal at doing my first Tri which was quite a challenge as I couldn't swim at the time. I finished but had a lot of injuries that stopped me training for a while plus of course my target achieved I had no new goal to motivate me. I only kept up the training because of the structured program I set myself.

I know I haven't time to cycle every day and the daylight hours are fading fast so what I thought I'd do is try to cycle one long ride on w/e and 3 short hard hill climing sessions during the week at lunch time. Swim early 3 mornings a week and try to fit in a couple of sessions in the gym a week concentrating on a cardio vascular workout.:sleep: :sleep: :sleep:
Anyone have any similar experience?

Commuting to work on the bike is a good way of fitting in miles. It turns your commuting time into useful time. You can also use the bike for getting to the pool, or shops. If your bike is fitted out for winter, with lights, mudguards and plenty of reflectors, it is easier than it sounds.

Hills are good for strength training, but to lose weight, long steady miles are probably more useful. I tend to back off hillclimbing in winter and find flatter routes; it makes for easier temperature regulation, but go for every hill in summer.

thanks MichaelW
you are quite right about putting in the miles. I wish I could.I would love to bike to the gym twice a week but that would take about 2 hours out of my working day instead of just one

My problem is twofold. I work from home so have no opportunity to commute and I do not have the time for regular long rides. I will have to pack a lot of high energy exercise into the shortest possible time if I am to achieve anything.

do you have much nervous energy, and do the kind of stuff you cld do standing up?

if so, get a walking/running machine. I've always wanted one at work but work in a law office, where they'd think I was bananas if I did this

if yr lethargic, stay off white bread and rice, pasta and potatoes for a month, and try to eat as much green veg as you can. lemme know if it works

A

Originally posted by Bikes-N-Drums
Hills are a way of life in my city and there's no avoiding them. Whether I spin fast or mash gears, I'm getting a workout regardless. I've made it a point to do at very least 10 miles per day and try to alternate between hard riding and light. I'm not exactly 'training' and I'm not particularly focused on weight loss but I've lost a substantial amount of weight just following this rather unstructured formula.

This "program" fairly well describes mine as well. I'm down 60 pounds in a year and have gone from 3 miles at 7mph to 15 miles at 14mph per day in the same period of time. i do give myself one day off each week and also lift weights 2-3 times per week. I don't drink and have moderated my diet in favor of veggies and grains and away from red meat.

Like you, I felt and still feel as though I need some structure to training, but do not have regular hours per day to devote. I recently purchased an excellent training book.

http://www.roadbikerider.com/rbt_excerpt.htm

It is a compilation of many years of training and coaching experience and books on training authored over the years. I found that virtually any cycling goal under virtually any set of personal circumstances was covered.

No matter your goals or training circumstances, there are exercises and routines described to make any cyclist better.

Originally posted by alexeicharkham
do you have much nervous energy, and do the kind of stuff you cld do standing up?

if so, get a walking/running machine. I've always wanted one at work but work in a law office, where they'd think I was bananas if I did this

if yr lethargic, stay off white bread and rice, pasta and potatoes for a month, and try to eat as much green veg as you can. lemme know if it works

A
Hi Alex
this sounds like a very sensible suggestion. Just lately I have been stuffing myself with half a loaf a day! and marmalade or sugar mostly quick comfort food beacause I feel my blood sugar levels are up and down like a yoyo.
Consequently I have developed a severe intolerance to bread. So much so that I gag on the first slice of toast in the morning for about a minute before I can swallow it!( still force it down though)

I'll try what you suggest tomorrow and let you know how Iget on cheers.
Been thinking about an elimination diet again to see what I'm intolerant to.Trouble is its all the foods I like
:mad:
such as bread, meat pies, suasages, tea, tv dinners, practically my staple diet.:D

Originally posted by webist


This "program" fairly well describes mine as well. I'm down 60 pounds in a year and have gone from 3 miles at 7mph to 15 miles at 14mph per day in the same period of time. i do give myself one day off each week and also lift weights 2-3 times per week. I don't drink and have moderated my diet in favor of veggies and grains and away from red meat.

Like you, I felt and still feel as though I need some structure to training, but do not have regular hours per day to devote. I recently purchased an excellent training book.

http://www.roadbikerider.com/rbt_excerpt.htm

It is a compilation of many years of training and coaching experience and books on training authored over the years. I found that virtually any cycling goal under virtually any set of personal circumstances was covered.

No matter your goals or training circumstances, there are exercises and routines described to make any cyclist better.

Hi webist. thats a fantastic achievement well done.
What difference have you noticedgiving up meat? I noticed less irritability/aggression last time I tried.

I'll check out the book thanks;)

Originally posted by earleybird


Hi webist. thats a fantastic achievement well done.
What difference have you noticedgiving up meat? I noticed less irritability/aggression last time I tried.

I'll check out the book thanks;)

Thanks for the compliment. I am pleased [but not yet satisfied] with my progress.

As to a difference resulting from moving away from meat? I find the differences difficult to ascribe simply to red meat abstinance. I have added whole grains and fruit and veggies to the menu in substantial quantities at the same time. I have also eliminated caffiene except for iced tea. These changes were coincident with giving up a rather substantial intake of beer as well. While I can say that I look and feel better and have a good deal more stamina, I don't really have a way of isolating the effects of cutting back on red meat.