Clydesdales/Athenas (200+ lb / 91+ kg) - Almost Clyde, Please Help
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08-23-07, 05:52 AM
My objectives are getting in shape, rehab for my foot/ankle injury, and Q-time with the lady.
Health wise my story is that Iím on the verge of needing medicine to control high bp. I need to strengthen my right foot/ankle and leg after a terrible karting accident. I need to lose weight. I need to drastically improve my diet so that my energy levels go back to when I was younger. Basically I need to get healthier. My lady has been riding for about a year and I used to ride when I was a kid so I figure this will be a good way to meet all my goals.
Iím 38 about 5í 9Ē and 190#. I wish to lose about 20# while getting into better shape. I ride between 15 Ė 25 miles at least 3 or 4 times a week (only been at it for 2 months now). The rides last about 70 minutes. I wish to increase the distance to 25 miles and the time to about 90 minutes each time out. I could also increase the frequency each week. Right now Iím very motivated. So any training tips to maximize weight lose and increase endurance are greatly welcomed.
Currently my ride is a Trek FX 7.5 Disc. I have a Garmin Edge 305 with Cadence / Speed and Heart Rate. Iím using Nike Kato 4 shoes. I have just purchased some Specialized S-Works Road Shoes and Speedplay X-5 pedals. I will start using them next week when they come in. Now for some training and equipment questions.
Will the Trek FX 7.5 Disc be the best choice for getting in shape as my distance start approaching 50 miles or more? Will I get better results from a more road / race bike at those distances? For those who have had both types of bikes those distances, which type did you find more comfortable?
I havenít had the Trek completely fitted so at the 30 minute mark I get numbness in my ďunitĒ. I have started using biking shorts and adjusted the saddle height / tilt which has extended this time to 50 minutes with less numbness. Should I continue adjusting things or is this normal? Do I just need to stand / move around more on the saddle?
What do you do for upper body training to balance the lower? Especially to target the gut.
08-23-07, 05:55 AM
Hi Jerry, OK, to target the gut, I do crunches, and work with an exercise ball as well as Yoga. Yoga is a full body work out, by the way, with exercises that target every muscle group. It contributes greatly to strength, endurance and flexibility. Granted, you'll feel a little ridiculous when you use the names of the exercises, but they really do work!
08-23-07, 06:22 AM
Try standing/moving around more. See if that helps. Also, definitely explore getting a more experienced cyclist to check out your position or purchase a fit session at a LBS--money extremely well spent.
08-23-07, 06:29 AM
Also make sure your saddle is the correct type and width for your sit bones and stance.
08-23-07, 07:12 AM
Here is the problem with the "gut". You need to lose the fat over your entire body, and most men will have the gut as the last place to lose the fat. Doing crunches will not make that go away any faster, but it will help with getting stronger support of your abs and lower back. For upper body, I lift weights three times a week and do everything, including my legs.
For diet, this is up to each person. I try to watch my calorie intake, and don't care for the no/low carb or the no/low fat diets. I try to eat smart with higher fibre intake and eat good fruits and vegetables. 10 years ago I hated brocolli, and now it is something I have at least once a week and really like it. Remember your tastes change over the years, so try something that you didn't like 5 to 10 years ago. You may really like it, or you may actually hate it.
I still love chocolate, now I still eat it from time to time, but it isn't every day, and it definitely isn't the same volume.
08-23-07, 09:21 AM
I can see still needing to do a full body workout to strengthen, increase endurance, and flexibility. We have a Fitness Gazelle, one of those exercise balls that keep you off the floor, and dumbbells that I could dust off.
The diet will definitely be a work in progress. I’m so conditioned to be able to eat what I want. During my childhood and earlier years I was blessed with a very fast metabolism. Now that I’m older, less active, and have had desk jobs for the last 15 years, my metabolism has come to a stand still it seems. So far I have been able to control my portions. I have also cut back on eating very late at night or right before bed. For those have seen a nutritionist, was it worth the money? What did they measure for you? Were you able to see faster weight loss after seeing them?
On the saddle, I have started rocking forward and back more. I also stand now when coasting down hill. This has also helped out. I replaced my original saddle with a Bontrager CRZ+ HC Sport Saddle. This helped out quit a bit.
The bike was sized for me when I picked it up from the LBS. When I stand flat footed, the top tube is within an inch of me. They also adjusted the saddle height. I didn’t take the time for them to do the other adjustments. I came across a set-up guide and will try these suggestions. http://www.peterwhitecycles.com/fitting.htm (http://www.peterwhitecycles.com/fitting.htm)
I plan on riding in some 25, 50 and maybe 100 mile events starting next season. Do you think the Trek FX 7.5 Disc is a good choice or should I get a more road / race bike with drop handles? For those who have had both types of bikes, which did you find more comfortable at those distances, hybrid or road bike? I don’t have a weak back and my neck muscles are very strong. (Holding your head up on a kart going 100+ mph will do that for you). I’m trying to decide if I should keep it (only had it for 2 months now) or sell it during the winter to get a road bike.
08-23-07, 10:15 AM
As goofy as infomercial devices can be, for targeting the gut I really get the most use out of The Bean (tm). It's nice because it keeps me from mashing my spine doing crunches on the floor; bringing the lower body movements in to play, you really do work the whole span of your abdominal muscles (except the obliques). Plus, I flip the thing over and do some hyperextended sit ups, and then turn myself to face the floor so I can do back extensions.
/edit - To recap some commentary from earlier in the thread: This will help to strengthen and tone your core muscles, but not really to burn any midsection fat. Time in the saddle doing aerobic exercise is what will take care of burning the fat.
08-23-07, 11:08 AM
A road bike with drop bars will be faster & a bit more comfortable over long distances, but your bike will work just fine with a couple minor modifications. Street tires (1.5" slicks) help to reduce rolling resistance, and bar ends (Cane Creek Ergo II's are pretty much the best ones ever made: http://www.performancebike.com/shop/Profile.cfm?SKU=18320&item=50-2492&slitrk=search&slisearch=true) will give you more hand positions, which becomes more important as the length of your rides increases. Other than that, make sure you have comfortable shoes, pedals, and saddle, and that your bike is properly fitted, and you should have no problem doing centuries on your bike.
08-23-07, 12:25 PM
DR, while my wallet thanks you for your answer. . . you have killed my dreams of buying a Specialized S-Works Tarmac or Roubaix. Guess I can pay for that nutritionist now.
08-23-07, 12:31 PM
DR, my bike came with Bontrager Race Lite Hardcase, 700 x 32c. I run them at 70 psi. All my riding is on paved trails or streets. Other than pot holes, no off roading for me.
08-23-07, 01:12 PM
There is no way to spot reduce fat, if your interested in loosing your gut your best bet is to build up your biggest muscle groups in addition to your cycling. More muscle=more calories burnt. While at the gym be sure to work your quads, lats, deltoids, pecs, tri's, and abs. Do lifts that move use multiple muscle groups to get the most workout in the least amount of time. Don't spend too much time on bicept work though, its a waste of time. When I'm at the gym I do the following usually 3 sets of 8 at 80% unless I have a powerlifting competition coming up in which case the reps I do is proportional to the weight of my target max.
Legs: squats, deadlifts, leg press, calve raise, leg extension, and leg curls. I wouldn't recommend the first three until your ankles are in better shape.
Upperbody: Flat bench, incline bench, decline bench, dumbell press, dips, dumbell pullovers, pec flies, wide grip pullups, and shoulder press.
Abs: Swissball crunch, this thing I call the mother Teresa crunch http://www.playitagainlouisville.com/power_crunch_600.jpg, leg lifts, side bridges and back extensions.
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