Training & Nutrition - Another new guy question

Over the last several years I've taken an interest in getting in better shape. I lost 40+ lbs, could stand to lose another 15 lbs, and started power walking...that led to jogging which led to my almost 50 year old knees protesting. So I gave it up and was looking for something to replace jogging when I was talking to someone who said riding was easy on the knees. So I bought a bike, not entry level but not expensive either, and I like it. I bought one of those odometer thingies that record distance, speed, avg speed etc. to keep track of my progress. I think my bike is adjusted properly as I haven't had anything hurting but muscles. Iv'e been at it for about a month now and feel good but I'm wondering when I should expect to start trimming down some more? I'm doing about 10 miles in 42 minutes four day a week and then 7+ miles two other days. I pay attention to what I eat and rarely go for the cheese burgers and fries. I have lost 3 lbs and feel trimmer but I thought it would be faster. Are my expectations too high?

Increase you mileage slowly. Maybe another 10 miles per week. After another month or so, try a longer ride. Maybe 40 miles. After a couple more weeks, try 60 miles. Throw in some hills or sprints.

When you can ride 150+ miles a week every week at an avg speed of 16.5+ mph, you will start dropping fat like mad and be able to eat more too.

But to put it simply, you're just not doing enough. But there's nothing wrong with starting slow and working your way up. Go faster, farther.

Az

I think it depends on where you are at the moment. If you only have 15#s to lose, you will really have to step up the miles output or just be patient. I started riding about two months ago at 340+ and have dropped 40#s. I'm riding 10 miles a day right now 4 days a week and then 20 - 40 miles on the fifth day. I climb hills everyday and I'm sure that burns more calories. Keep on going man!

When you increase mileage, its not necessary to increase speed in order to lose weight. Also in longer rides, its ok to stop every so often, and take a short break, eat some energy food or fruit and drink up. You might even start to feel hungry during a long ride.

Thanks for the response guys. I live in an area with a lot of hills and I use them. It sounds like increasing mileage will be the key. Thanks again.

riding at that kind of pace, on rollin terrain, 30-35 Kcal per mile is a good estimate, on the flat 25 to 30 Kcal/mi. If your route has some good uphill sections then 35-going towards 40 kcal/mi (40/mi is really quite a hard ride effort...)
so, just for easy math, let's say 35 Kcal per mile...
to burn 1 lb you need to use approx 3500 Kcal
so that would be 10 rides of ten miles - given that your intake is not over what your body otherwise uses, and that only you would know.
The quality, composition and timing of what you intake will also play a large role. Again, only you really know.
SO likely at best, figure 1 lb every 12 days of riding...
Thats for someone close to a good weight range and not significantly overweight.

Up the mileage, go just a little harder, and you'll burn more Kcal.
Again, only you know how diligent you are on the quality and amount of food intake.
and as we all know, it just gets a little harder as we pack on the years.
drop by the 50+ forum, there are plenty of us there who deal with the same struggle

Over the last several years I've taken an interest in getting in better shape. I lost 40+ lbs, could stand to lose another 15 lbs, and started power walking...that led to jogging which led to my almost 50 year old knees protesting. So I gave it up and was looking for something to replace jogging when I was talking to someone who said riding was easy on the knees. So I bought a bike, not entry level but not expensive either, and I like it. I bought one of those odometer thingies that record distance, speed, avg speed etc. to keep track of my progress. I think my bike is adjusted properly as I haven't had anything hurting but muscles. Iv'e been at it for about a month now and feel good but I'm wondering when I should expect to start trimming down some more? I'm doing about 10 miles in 42 minutes four day a week and then 7+ miles two other days. I pay attention to what I eat and rarely go for the cheese burgers and fries. I have lost 3 lbs and feel trimmer but I thought it would be faster. Are my expectations too high?

When you say "you watch what you eat", what sort of things are you eating? Lots of refined carbs and sugar are *bad* for weight loss. Lots of whole grains, vegetables, and fruits are good.

You are certainly putting down some muscle as you are losing weight, so initially, you won't lose as much. Measurements are a better indication of weight loss than weight.

Increase you mileage slowly. Maybe another 10 miles per week. After another month or so, try a longer ride. Maybe 40 miles. After a couple more weeks, try 60 miles. Throw in some hills or sprints.

When you can ride 150+ miles a week every week at an avg speed of 16.5+ mph, you will start dropping fat like mad and be able to eat more too.

But to put it simply, you're just not doing enough. But there's nothing wrong with starting slow and working your way up. Go faster, farther.

Az

I hope no one takes offence at some reality check. I am biking 10,000 miles this year. I have done a XC fast tour of 3,000 miles at 120 to 150 miles/day.
Did I loose weight? NO.
I put in as many calories as I could to keep my energy up.
If you want to loose weight you must reduce food intake and that is not good for performance biking.
I went from size 40 waist to 34 on my 184 cm height. That was done with a fish and veggie diet. Forget my performance biking. That came later.

When you say "you watch what you eat", what sort of things are you eating? Lots of refined carbs and sugar are *bad* for weight loss. Lots of whole grains, vegetables, and fruits are good.

You are certainly putting down some muscle as you are losing weight, so initially, you won't lose as much. Measurements are a better indication of weight loss than weight.


I was on the Weight Watchers program for about a year so I'm aware of what's good and what's bad...although I don't always follow it as well as I should, :eek: I try. When you follow their program it teaches you without you even knowing it. I stay away from sugars and breads as much as possible and try to go with chicken and fish when it's an option.

What you say about measurements I think is right on...like I said I haven't lost much weight but I did take up a notch in my belt today.:D And I dropped another pound as well.

Thanks for your reply.