Training & Nutrition - Bicycleing=BIG TIME HELP

Im new to bicycleing, yesterday was only my seventh ride on my new bike. Im 57yrs old, I retired last yr, and Im in horrible shape, so since I'd like to have a long and productive retirment I made a commitment to myself to loose weight, and get in shape, so last week I bought a new bike. See right after I retiered I went to the doctor's and he ran all types of test on me, and I have high bloodpressure, type 2 diebities, and high cholesteral, and Im 5'9" tall and weigh 317lbs!!!!! Oh did I mention Im smoke free for 3 weeks now, I was a 3 pack a day smoker. The first time i rode my bike I only went 2 miles, when I got off the bike my legs felt like rubber, I was'nt sure I could even walk, but each day has gotten better for me. For now I only ride on flat rodes, and I ride 6 days a week with one day for rest, right now Im ridding 4 miles a day in about 20 mins, when my ride is over I feel tired, but not out of breath, my legs are tired but no rubbery feeling at all, and right after my ride my heart rate is about 108 beats per minute, and after about 15 mins I feel really good. Im not on any particular diet, Im just trying to watch what I eat, eat less of it, cut out the sweets, and no eating in-between meals. But the best part is for the last few days my bloodpressure has gotten better, I checked it this morning and it's 123/87 , now I don't know if thats from the bike or from me quitting smoking, or maybe both. But heres something that my bike ridding did have a direct effect on, yesterday 2 hrs after eating breakfast my blood-sugar level was 161 on my meter, 2 hrs after I took the blood-sugar messurment I went for my 20 min bike ride, and it was a good work-out for me, 1 hr after my ride was over I took my blood-sugar messurment again, and it was 107 !!!!!! Thats means my blood-sugar fell 54 points !!! Thats way better than the Acto-Plus (diebetic medication) that the doctor is giveing me. This is totally amazing, if I did'nt experiance this for myself I would never have beleaved this, my doctor told told me that if I loose 100lbs I will no longer need any medications, and I guess I now beleave him. Im so glad I decided to get a bike and start getting in shape, after only seven days Im already seeing an improvement Im hopeing that this time next year I'll be thinner, I will be riding 20/25 miles a day, and be able to go up any hill I find. Oh, and getting a cool new bike is a big incentive too.
Paul

Good for you. Keep on making progress. Slowly but surely you should lose weight and be healthier.

Wow, that's a lot of improvement in a short period of time!

Bicycling magazine did a story a few months ago about people who lost a lot of weight... some of them are racing now. There's some of it at http://www.bicycling.com/newyou/home.html

just ride.

ericm979,
Thanks so much for that thread, it's really inspirational all those peaple had the same problems as I do and cycleing helped them overcome everything. I saved that thread to use when ever I start to feel depressed, it will help alot.
Paul

Way to go. Keep those pedals turning.

Wow, that's a lot of improvement in a short period of time!

Bicycling magazine did a story a few months ago about people who lost a lot of weight... some of them are racing now. There's some of it at http://www.bicycling.com/newyou/home.html

Interesting link--I'm one of those folks, down from 330 to 215. I'm not racing (yet), but I did finish my Super Randoneur series this year, and I am training for a 24-hour race next year. Actually, you'll find several people with similar stories in the Clyde forum.

Back to Paul--Cycling is a great way to get in shape and lose weight. I had high blood pressure, which was completely solved by riding and losing weight. The blood pressure reduction could be permanent; it was for me. I'm not so sure about the blood sugar. I'm thinking maybe it was run down from using it up by working out. But that might not mean you are not subject to high sugar at other times, right? Either way, getting fitter and losing weight is sure to be a plus.

I noticed you said you don't eat between meals. I found it easier to lose weight by eating many small meals each day. Of course, I mean an apple, some oatmeal, etc., not a tub of Ben and Jerry's!

Anyway, have fun out there. Remember that the correct increases in distance are pretty small, 10% a week. So, don't get discouraged if your rate of improvement slows down a bit. Very small increases will get you very far in the long run, with less chance of injury. Good luck.

Great job Paul! :thumb:

Thanks for all the encouragement I do appriciate it. Sunday morning I thought Id go for a nice leasurly ride on some of the paved bike paths around here. I had my mind made up that I was'nt gonna spin fast or anything like that, instead I was gonna take it nice and slow and easy and just have fun, and look at the senerey, well it's weird, and I can't explain it but it was easier spinning the lower gears fairly fast than it was just peddling slowly!!?? I was out for 3 hrs, and went about 15 miles, I stopped for water a few times, and even stopped to BS with some other riders takeing a break. I think I will do that every Sunday, but during the week I'll stick to my riding on flat rodes spinning as fast as Is practical for me, and trying to increase my distance by 10% as chewybrian has sugjested.
Paul :)

Thanks for all the encouragement I do appriciate it. Sunday morning I thought Id go for a nice leasurly ride on some of the paved bike paths around here. I had my mind made up that I was'nt gonna spin fast or anything like that, instead I was gonna take it nice and slow and easy and just have fun, and look at the senerey, well it's weird, and I can't explain it but it was easier spinning the lower gears fairly fast than it was just peddling slowly!!?? I was out for 3 hrs, and went about 15 miles, I stopped for water a few times, and even stopped to BS with some other riders takeing a break. I think I will do that every Sunday, but during the week I'll stick to my riding on flat rodes spinning as fast as Is practical for me, and trying to increase my distance by 10% as chewybrian has sugjested.
Paul :)

Good job. You've discovered something that escapes many novice riders. Spinning a smaller gear is a lot easier on the legs (especially the knees) than mashing a big gear.

Paul, What a great way to get into shape... Cycling is the best form of physical activity in my book for getting your health under control.. Your doing a great job and are very inspiring to the rest of us.

Thanks for sharing

Oh - I think you would enjoy reading the book "Heft on Wheels"
http://www.amazon.com/Heft-Wheels-Field-Guide-Doing/dp/1400052408

I'm not so sure about the blood sugar. I'm thinking maybe it was run down from using it up by working out. But that might not mean you are not subject to high sugar at other times, right? Either way, getting fitter and losing weight is sure to be a plus.

I noticed you said you don't eat between meals. I found it easier to lose weight by eating many small meals each day. Of course, I mean an apple, some oatmeal, etc., not a tub of Ben and Jerry's!


Diabetic or not you should never go longer than four hours without food, except when you're sleeping. It's healthier to eat several smaller/low calorie meals a day rather than three big meals. That helps to alleviate the random spikes in blood sugar and also keeps your metabolism at a higher rate, since digesting food burns calories.