Training & Nutrition - Overweight and starting again

Hi all, this is an introduction and a plea for some advice.

I'm 46 and a shade over 110kg in weight (thats around 250lbs for you non-metric guys :) ). Generally speaking I'm in very good health, apart from being overweight.

Now here's where I need advice. My old bicycle (when I was 30 and weighed about 40kg less!) was a Raleigh 10 speed road bike, but things have moved on a lot since those days and I'm completely ignorant as to what sort of machine is available nowdays.

What advice can you folks give me regarding the sort of machine a LARGE guy who is still essentially fit should buy? What things should I look for? Is there even a bike made which will carry my weight without collapsing! What I want is something that I can use for commuting to work each day instead of taking the bus, but can also ride for pleasure on weekends. I'm mainly interested in a road bike, not off-road.

Here's the background:

When I was younger (20s & 30s) I used to do a lot of gym and weight training as well as martial arts. I usually did some sort of physical training for about 60-90 minutes every day as well as using my bicycle for commuting, which added about 60 minutes of riding daily. I also did some occasional road touring. During all this I ate and drank like a horse - pretty much anything I felt like.

I was reasonably fit at that time but then when I was 33 I had an accident which put me in hospital for a while. I put on masses of weight very quickly - about 10kg or more. It was some time before I was able to get back to any training, and when I did I just couldn't do a lot of activities that I used to. Gradually I got out of the habit of training and became very sedentary. Over the next couple of years I gained another 10kg, and that trend continued until I got to my current weight.

I've tried dieting but it is boring and only marginally effective by itself, so I made a resolution to get back to some easy exercise - surf swimming & cycling (I like to get somewhere when I train :D ).

I've had a recent medical checkup and I'm A-OK, apart from some minor back weakness as a result of the accident. My doctor is very pleased that I'm going to do this and has encouraged me to get started ASAP! I have set moderate goals and will be happy if I can lose a half a kilo a week consistantly. I'd like to lose about 30-40kg altogether.

Thanks in advance for your advice
TG

Does the old bike still work? Could it just need a tuneup. It sounds like a great commuter / training bike. Purchasing new isn't a required option...that is if the idea of a new bike is part of the fun for you ;)

No, unfortunately I don't have the old bike anymore. After the accident I sold it in a garage sale. Bad move :(

Since you are a bigger guy I would consider something a bit stronger. Possibly a mtb frame with slicks or a dedicated commuter. But since this isn't my area of expertise I bow to others who could probably help you with a more specific answer. BEst of luck and welcome to biking.

Lots of us "big" guys ride everyday bikes with no problem at all. Sometimes we make too much of our weight.

I have ridden (at 245 pounds) a Lemond Buenos Aires, a Specialized Hardrock Mtn Bike and a Winsdor Leeds. Together, I have about 15,500 miles on them. All with no problems of any kind with the standard wheels or frame, etc.

While I am now down to 218 pounds, I would have no hesitation at riding them if I gained the weight back.

Hi TG,

Congrats and Good Luck on your new endeavour. I'll give you my two cents being that I'm also a Clydesdale and have gone through a similar situation.

First off, the bike suggestions. I don't think that you need to worry about a bike collapsing under your weight. Bikes are so well engineered these days, that unless you are going for something super-ultra light (i.e. a serious, serious racing machine). Almost any bike will do. Pay close attention to the wheels and pick up some that are build by a good wheel builder (The consensus is that Mavic Open Pros are a good, sturdy choice).

A lot of people will probably suggest that you look at buying a commuter bike or maybe even a mountain bike with road tires on it, but I'm going to suggest something else. My suggestion is to buy an entry level road bike, something that could be used for racing or general fitness/recreation rides/club rides. Also, if the bike is made of aluminum, it will be better for your weight as it will be a stiffer ride (you won't flex the frame as much with each pedal stroke). I currently own a Cannondale CAAD3 Road Bike outfitted with Shimano 105 components and I use it for commutting and road training ride. My experience/situation is similar to yours. I weigh 257lbs and ride to work a couple of times a week. On the weekends, I like to go for some training rides, occassionally hooking up with the road bikers in my area. I found that I started riding for commutting sake, but as I did it more and more, I wanted to get into road riding (with clubs and such...). The fact that I had an entry level road bike made it easy for me to go out on training ride with groups as I already had a bike that could do the job.

If I owned a commutter bike, it may have been more difficult (i.e. I don't see many commutter bikes on club rides). Overall, it has made my biking experience more enjoyable. The one drawback of this approach is that it is a bit more difficult to put on racks and stuff on an entry level road bike. A commutter bike has all the proper attachments to make it easier to attach racks, but for my bike, I would have to buy separate brackets and such. For my situation, I'll take a couple of changes of clothes to the office on Monday and Wednesay and commute Tuesday, Thursday, and Friday. So the way I see it, I get the best of both worlds--I can commutte on a bike that is good enough to handle the miles, then I can go on a club ride and ride with other roadies.

For bike suggestions, I'd take look at Cannondale's (I know, biased opinion). They have a good range of bikes for all prices and riding types. Also, they are very stiff (good for big guys like you and me) but very comfortable (i.e. not bone jarring). If you go for the road bikes, I'd suggest swapping the wheel if they are less than 32 spokes. Go for a sturdy set of Shimano 105's with Mavic Open CD Rims--32 hole. These are well documented as bullet proof wheels and will hold up well for guys our size.

At 175lbs, I'm not exactly a clydesdale but I'm still about 20lbs above my optimum weight.

I gain some weight in the winter when I don't ride so much and lose it in the Spring. Every year. My experience is when you start back riding you may see a slight increase in your weight as you gain muscle. Also, I don't see any appreciable weight loss unless I watch my diet and exercise. Years ago when I was racing I could eat whatever I wanted. Those days are gone.

Bottom line is you will be healthier for riding whether you lose a lot of weight or not. The hard part for a new rider is getting out the door and on the saddle.

Scott

Hi,
CLydesdale means big and heavy. I weigh a little more than you do. I plan on losing 20-30 pounds this year. There is a type of bike called a touring bike. It has a riding postion halfway between a road bike and a mtn bike. That's what I use.
I strongly advise getting a steel or Ti frame because they will ride a little softer than aluminum. Another possibility would be a cyclocross bike like Kona's Jake the Snake. WHile I think the Brooks B17 is a great saddle, I am also fond the Selle Italia Trans Am FLX. Avoid the Gel version like the plague, I haven't tried the Brookland. This is what it looks like..

http://www.selleitalia.com/products/scheda.php3?itemid=22

Thanks very much for your advice guys - much appreciated.

I'm going to go to a couple of bike shops this weekend and see what selections they have. I think I'd prefer a road/touring bike or hybrid rather than a commuter "comfort" bike (what an awful term - makes it sound like comfort food). To me recreational riding (which I'd like to get back into) means a 50k ride somewhere and back, rather than a few laps around the park cycle path, so I think I should set myself up for that primarily rather than just for commuting.

Although I'm out of practice I did spend a lot of time in the saddle once, and I prefer a racing/touring position - I like a high saddle and the lowered seat arrangement of commuters looks uncomfortable to me. Modern frames are quite different to the old style designs, aren't they? Road and racing bikes look familiar, but some of the others look downright weird to my eyes.

Cheers

Thanks very much for your advice guys - much appreciated.

I'm going to go to a couple of bike shops this weekend and see what selections they have. I think I'd prefer a road/touring bike or hybrid rather than a commuter "comfort" bike (what an awful term - makes it sound like comfort food). To me recreational riding (which I'd like to get back into) means a 50k ride somewhere and back, rather than a few laps around the park cycle path, so I think I should set myself up for that primarily rather than just for commuting.

Although I'm out of practice I did spend a lot of time in the saddle once, and I prefer a racing/touring position - I like a high saddle and the lowered seat arrangement of commuters looks uncomfortable to me. Modern frames are quite different to the old style designs, aren't they? Road and racing bikes look familiar, but some of the others look downright weird to my eyes.

Cheers

Well some modern road bikes are pretty weird. But there are still quite a few new bikes that still use the classic diamond frame that has been around for 100+ years.

The thing is that nearly any road bike can take your weight. The exception might be the wheels. You should be ok with almost anything as long as you get wheels that will hold up. I belonged to one club and we had a member who was 6'8" and weighed nearly 300 lbs and there wasn't a lot of fat on him. He did fine on a road bike.