Road Cycling - I need Help

Hello everyone, as you can tell, Im new. I need help with a regimine. Im looking at road bikes and will get one this week. But the workout is more important to me as I am knowlegable about bike selection.

Heres the scoop...

I dabbled in Mountain bikes 2 years ago, didnt have a partner and so I sold it. I was 29 and out of shape and smoked so it was VERY difficult to get out to the course but when I got there I really loved it.

Now, Im 31 still out of shape (5'10" 215 lbs.) however Ive managed to stop smoking. I have 2 small kids, a wife who is 7 months pregnant and I want to see them grow up and live a long life.

I made a decision on our Family Vacation this past week to DO IT and I have to. Not only for my sake but for my Family.

If anyone could be so helpful, Ill be on a roadbike, I am Self employed so my hours differ. Please offer some ideas as to training, eating, liquids etc. Im not really huge but cardio wise I am in horrible shape.

I guess Im the Standard "lazy" american, I eat Junk, Drink Junk and feel like junk. Then again, Im looking to change it all so I must be a little better than the average "lazy" american.

#1 Goal Lose this FAT Im not a LARD @$$ by anymeans, just little more thicker than I want to be. Target goal would probably 175 ? GOD THAT WOULD FEEL Great.

#2 Just be healthy and feel BETTER, sometimes in the mornings, I feel like I got hit by a truck.

#3 Have Fun

If you can give me some advice, that would be great and I would be so appreciative.

Thanks in Advance
Chris

cmon u guys!

lol

A Zen teacher saw five of his students returning from the market, riding their bicycles. When they arrived at the monastery and had dismounted, the teacher asked the students, "Why are you riding your bicycles?"

The first student replied, "The bicycle is carrying the sack of potatoes. I am glad that I do not have to carry them on my back!" The teacher praised the first student, "You are a smart boy! When you grow old, you will not walk hunched over like I do."

The second student replied, "I love to watch the trees and fields pass by as I roll down the path!" The teacher commended the second student, "Your eyes are open, and you see the world."

The third student replied, "When I ride my bicycle, I am content to chant nam myoho renge kyo." The teacher gave praise to the third student, "Your mind will roll with the ease of a newly trued wheel."

The fourth student replied, "Riding my bicycle, I live in harmony with all sentient beings." The teacher was pleased, and said to the fourth student, "You are riding on the golden path of non-harming."

The fifth student replied, "I ride my bicycle to ride my bicycle." The teacher sat at the feet of the fifth student and said, "Ahh.... I am your student!"

http://www.cripplefight.com/smileys/bike.gif

If anyone could be so helpful, Ill be on a roadbike, I am Self employed so my hours differ. Please offer some ideas as to training, eating, liquids etc. Im not really huge but cardio wise I am in horrible shape.



Well, I'm not a trainer...but since you havent gotten any useful responses yet...I'll give it a try :D

My first suggestion is to go test drive some bikes. Get a good local bike shop (LBS) who will take care of you and help you get fitted for a bike. Test drive as many as you need until you find something comfy. You wont have the drive to get in shape on a bike that you fear riding.

Once you get your bike, you have to start out slow. I'm 20, and I just got back on a bike after probably 5 years....and the first few weeks really really sucked. Start out with a pretty mellow ride (especially until you get used to the new bike. This is a double plus if you are a newbie to clip-in pedals...which you should use btw). Dont expect miracles, just take it slow and steady until you get past the initial break-in period for your body. You will regret overdoing it...I cant stress this enough.

I'm also no genius when it comes to riding nutrition, but I will tell you what works for me. Depending on when you ride during the day, this may change things...but here is what I do. I usually ride in the evening. This means I wake up, eat a normal...semi healthy breakfast (I eat eggs, and a little cottage cheese). For lunch, which I actually eat a little later in the day I eat something with a good serving of carbs in it. Pasta is generally what it adds up to. Stay hydrated during the day, regardless of when you ride.

When I get off work I usually come home, drink some more water, and eat a clif bar. I dig clif bars. Especially the apricot ones :p

I give myself some time (usually at least 15 minutes) before I head out, so I'm not wasting the energy from the bar I just ate. I load up the camelback with some water, and something to munch on if the ride is long enough, and I set out. I try to pace myself for the first few miles of the ride (this has something to do with the fact that my favorite ride starts out with a brutal climb..I think). Stretching and warming up are good things.



Generally, I think eating too much before a ride is bad, so whatever time of day you go, my example could work. Eat something light and healthy, and dont be afraid of carbs. In spite of the fact that you are trying to trim some weight off....if you ride without carbs...you'll bonk. Bikers need cards.

Oh yeah...recovery. I usually eat my nightly meal after the ride. Lean protien is good. Too much fat will hinder the transfer of protien to worked muscles. Plenty of fluids too. Stay hydrated!


I hope some of this helpsl. Just remember to pace yourself, and have fun.

My situation is similar to yours, i was 5'11" 220# about a year and a half ago. i lifted weights so i wasn't flabby but i wasn't toned. all that changed when my son began to walk and i didn't have time to lift anymore so i began losing muscle from not lifting and fat from chasing the little demon around. everyone was saying that i looked thinner although i really didn't notice it.

I then thought i might as well take this opportunity to get in shape so i got my 10 speed out and began lugging it up some hills and roller blading in the mornings when i had time before the demon woke up. i also cut out my daily can of mt.dew and cut my portions way down along with choosing healthier foods. i work in an ice cream plant (QA/QC) so i stopped eating ice cream except for small amounts when i had to. i seem to have a lot more energy and it is getting easier to wake up at 5:45 each day for my ride.

I don't have a routine or any specific advice for you as i am just starting out too. i work second shift so i can't ride in the evening so i chose mornings, plus there isn't much traffic around here then. i started with around 10 miles and went up in increments of 5 miles. i gradually added more hills to my routes and i am now at 35 milers going for 40 soon. i find it is easier to increase my routes on the weekends as i don't have to worry about going to work later in the day so i can really push myself. i am aiming at doing 50 milers withing the next couple of months and hitting 100 sometime next summer.

good luck

Im sorry, did you say DAILY can of Mtn. Dew?

Thats another thing, I have a caffeine headache right now, but its from the Lack of Mtn Dew in My system, Im pretty ashamed to say it. But a 2 liter a day or on a good day I drank an entire 12 pack.

Aquafina is drink of choice and I have always loved water to drink. Im reaching around the green bottles for the clear ones now. I see I am going to have an uphill battle but I think I can handle it. Thanks and More replies will be welcomed.

Woah. I would say cutting down on the soda would be good. A little caffine (read **a little**) can actually be good when used as part of your workout...but dont get it from dew.

Well, the thing is to start out slow. Ride distances that you can do comfortably. Increase your (weekly total) distances by no more the 10% per week.

On the bike drink water. If you are not sucking down a bottle per hour, you are not drinking enough.

As to food, it depends on how much you are riding. But as my miles increase, my diet becomes more and more carbo dominated and less fat. Carbohydrates are the primary fuel for aerobic exercise and if you get up to say 50 miles per day and more (usually bike tours), that is what you eat. Otherwise, you can get by on most diets except the really restrictive carbo diets.

A thing to do is to join a local cycling club. You will want one with different speed classes so you will be able to find a bunch who ride at your speed. Experienced cyclists can give you quite a few pointers.

Learn how to repair and change a flat. It is not fun to try to figure this out on the road and discover you don't have the necessary gear with you.

I'll say start slow
flat maybe or small hill to climb
then find a bigger hill and longer ride
the flats will be easy to build too
the hill will be harder and take longer
the biger hills will take even longer :)
I started in my driveway .15 miles long, slight incline then on to the road over gravel to the blacktop :) my road and driveway together are .6 mile long
did that for a couple of weeks, now taking 5 mile trips with my kids with steeper hills
might not sound like much to some but for someone who hasnt done anything in about 11 years because of disability ( bad back ) I dont feel I have done too bad
and I tell yo uwhat it feels good too
enjoyin it like I used to

Why not get a bike capable of carrying a load of shopping (such as a touring style bike), and combine your excercise with shopping trips. Your wife will be impressed by your helpfulness in doing errands and you will be getting some useful miles.
I ride about 10miles/day of just utility riding, and it is enough to avoid couch potatoe syndrome. It leaves you fit enough after a few months, to attempt much longer rides in your "fitness" time.

thats a good idea but I want to "get into" the sport a little more than that

First of all... CONGRATULATIONS! You have figured it out before most people! Be excited that you are young, and you have a lifetime of health and happiness to look forward to with your family. So many Americans never figure this out. It shouldn't always be about working and making money (although, money doesn't hurt ;)).

Like most responders, I agree that it's too early for a regimented training program. Just get on the bike and ride. It won't take long for you to start feeling better about yourself. Make it fun and not work. Within a month or two, your outlook and your goals may change, so post another thread if you have a specific cycling goal you want to achieve later on.

It is very common to find it difficult to get out the door and on the bike some days. Sometimes I find it really hard to roll out of bed early to ride. If I don't then I'm mad at myself all day, and that usually leads to a bad day. When I make myself get up and on the bike, it makes my day so much better, and I feel like a better husband and father. Find out what motivates you to ride, and do it. Remember, this is a life-time commitment.

Good luck!

Hello everyone, as you can tell, Im new. I need help with a regimine. Im looking at road bikes and will get one this week. But the workout is more important to me as I am knowlegable about bike selection.

Heres the scoop...

I dabbled in Mountain bikes 2 years ago, didnt have a partner and so I sold it. I was 29 and out of shape and smoked so it was VERY difficult to get out to the course but when I got there I really loved it.

Now, Im 31 still out of shape (5'10" 215 lbs.) however Ive managed to stop smoking. I have 2 small kids, a wife who is 7 months pregnant and I want to see them grow up and live a long life.

I made a decision on our Family Vacation this past week to DO IT and I have to. Not only for my sake but for my Family.

If anyone could be so helpful, Ill be on a roadbike, I am Self employed so my hours differ. Please offer some ideas as to training, eating, liquids etc. Im not really huge but cardio wise I am in horrible shape.

I guess Im the Standard "lazy" american, I eat Junk, Drink Junk and feel like junk. Then again, Im looking to change it all so I must be a little better than the average "lazy" american.

#1 Goal Lose this FAT Im not a LARD @$$ by anymeans, just little more thicker than I want to be. Target goal would probably 175 ? GOD THAT WOULD FEEL Great.

#2 Just be healthy and feel BETTER, sometimes in the mornings, I feel like I got hit by a truck.

#3 Have Fun

If you can give me some advice, that would be great and I would be so appreciative.

Thanks in Advance
Chris

You are in the same boat as many of us here.

I am 36 and just started cycling again myself this last February. The main thing is to ride.

Keep it fun

DO not worry a lot about speed or distance at first. Just build a good base by riding when you can. Even if it is just a few miles each day. Do not rush it.

Too many people over do exercise when they first start only to quit soon. Take it slow and have fun.

Running errands is a great way to get in some miles.

Commuting to work is another great way.

Eat better. Switch to diet soda, if you feel you still want a soda now and then, but drink mostly water. (I am still struggling with this myself as I am a diet soda junkie)

I have lost 14 pounds by riding my bike and not eating second helpings at meals.

I find it is easier for me to get rides in early in the day as opposed to late in the day. Find what works best for you.

Get one of those trailers to hook to your bike and haul your kids around with you. They will enjoy it and it will be an extra hard work out for you. Might also give your wife some time to herself.

Eat heathly snacks, apples bananas, etc

Have fun


Keeping it fun is key to success.

Think about joining a riding group.

DO not over do it and spend too much time on the bike, balance is important.

If you can give me some advice, that would be great and I would be so appreciative.

Thanks in Advance
Chris

Hi Chris--

I will add my 2 cents...

Once you get passed the initial break in period of getting your body used to the bike while taking short rides, you can start training. I would recommend that you get a bike computer that can report cadence. Then I recommend finding a distance (computer reports miles as well) that you can ride comfortably. Then once you know that distance, ride it again but this time attempt to keep a constant cadence during the ride (such as 80-90 rpm or 85-95 rpm)... the gear is not important, just select one that you can maintain this cadence through out the ride. Then repeat this process of riding while maintaining your cadence, but adding small increments of mileage to your rides each time. Then you will notice as you get stronger you will be able to maintain the cadence in a harder gear and this will help you ride faster and further.

Good luck and congratulations on your life choice...
~ZH

Im starting to get Pumped

Im sorry, did you say DAILY can of Mtn. Dew?

Thats another thing, I have a caffeine headache right now, but its from the Lack of Mtn Dew in My system, Im pretty ashamed to say it. But a 2 liter a day or on a good day I drank an entire 12 pack.

Aquafina is drink of choice and I have always loved water to drink. Im reaching around the green bottles for the clear ones now. I see I am going to have an uphill battle but I think I can handle it. Thanks and More replies will be welcomed.

Haha...funny you should say that...I was in the same boat 2 years ago. I would put away AT LEAST 6 cans of Mt. Dew a day, at least...it was so easy to do too, and nothing tasted better. 1 mid morning, 2 at lunch, 1 mid afternoon, a couple with dinner, a couple later that nite, etc...After I quit pop, and I quit cold turkey (when I started low-carbing), no diet pop, just plain H20...after a few weeks I felt better and haven't turned back.

We got to a point that we only keep Diet Rite pop in the fridge (our kids aren't allowed pop either, too young) and that's mainly for my wife...I stick with water & fruit2O.

It's amazing how many calories and carbs you can cut by eliminating pop from your diet.

Update, lol I was thread searching and saw this, I have around 1000 miles on my Bike....

Ive ridden around 1000 miles since then, worked my average from 11 mph (the first day) to 15.8 (havnt hit 16 yet) wearing clothes I havnt worn in a few years, The baby that was 7 months in wifes belly is now 7 months old.

Life is good

Oh yea, was 215 now 195 and dropping. Rode 3 Charity rides, last one was 40 miles, little under 3 hours, (lots of hills here)

;)

Awesome sticktoitiveness. :)

Get a good map. Work out some good circuits of 10, 20, 30 miles etc. Ride.
Rather than fret about training and diet regimes, the thing that will convert you to an active cycling lifestyle is fun. If its not fun you won't stick with it. Start gently and extend the ride time gradually. If it hurts it wont be fun. Road or MTb doesnt matter, but really depends on what is available locally in terms of quiet scenic roads or trails.
Some people are very "goal focussed" other prefer the quality of the riding experience.
If you havent got a bike yet, consider some of the "sport" road bikes rather than race bikes.
If you can use your bike to do local shopping and errands you will get extra saddle time and brownie points.

If at all possible find a local social level bike club. It has so many advantages. When you ride alone it is so easy to put things off. I'll ride once I get this or that done, and then you are tired or it is late. With a club there are times when rides happen, rides do not get put off. You can ride with others, they become friends. More fun. Even if riding with the club does not work out (conflicts with other events, conflicts with club members or something else) you will come out of it knowing at least a little more about biling and LOT more about local routes. Those routes can be gold, having a nice route means a fun ride, a poor route means a dangerous or unpleasent ride.

Hah....this sounds like "My Life"....I started working at home 3 years ago and I was 200+ lbs and terribly out of shape...I have a wife, two kids and one day....I was cleaning out the shed and I saw my old Cannondale Road bike...

I cleaned it up and rode it around the block....I was dying....It was at that point that I said...."I need to do something, I'm lucky enough to work from home and I could take 30 mins a day and ride a mile or two."

So I set my alarm for 5:30am the next morning and I got up and went for a 3 mile ride...It was sooooo hard...but I slept so good that night....So I considered it "My commute"....I couldn't begin work each day unless I did 30 mins on the bike. I even put Nokian Carbide Studded tires on my old moutain bike in the winter and never missed a day...It's like, I don't have any energy to get through the day unless I get out...

That was a little over a year ago....Now I'm 155lbs and I do 25 miles a day...(when I get the okay from the big boss, I'll go for 40 - 50...) But I've never felt better and I am totally obsessed with bikes...

The sad ending to this story is....I start Monday at a new position and I am forced to work in the office....I don't know what will happen with my riding but I'll take it one day at a time....

Good Luck....and my advice would be.....log onto the forums and browse every night, buy "Bicycling" magazine and whenever you can....buy little things for biking to keep you interested in trying them out.....