Training & Nutrition - Newbie Looking for Help/Information

I've been reading the various postings in this Forum with much interest. There seems to be a lot very knowledgeable and experienced people contributing to it.

I have been biking for about a year, but seriously for the last three months. As I had taken about six months off (hurt myself and was afraid to get back on the bike) I decided to start from scratch. I ride an EZ Sport "bent" and love it. I started three months ago riding around the block a few times and now I'm up to 17 miles @ about 13 mph. As I live in AZ with temps ranging upwards of 105 this time of year and because of work I only ride on Saturday and Sunday mornings. Once the weather breaks mid to late September I will add at least two night rides. As you can see I've been building up gradually, hope to break the 20 mile mark by months end.

I'm mid fifties, 210lbs, on three different heart meds (pressure on meds 140/85, off 220/160) and am looking for advice as to how I can improve my riding (not speed wise so much) as distance and stamina. I wouldn't mind dropping 30 pounds also, but not all at once. I have read a number of posts about the types of food to eat both on and off the bike, plus hydration. I carry a Camelbak filled with water which is nearly empty after each ride.

I am open to suggestions.

I think that the best way for you to go is first loose all the weight you shouldn't be carrying in the first place. Your 210lbs, but how tall are you?

Here's something to think about..the average BMI (body mass index) for pro bike racers is 2.0

What this means is that for every inch in height they weigh only two pounds! So unless your 105 inches tall (8'-9") you could stand to loose weight first. Getting down to a more ideal weight before pushing for greater and greater distances has important health benefits. If you bike in the heat, a lower weight to body surface area ratio will keep you cooler (notice how fat people sweat a lot?), Also, lesser weight will put less strain on your heart when you try to achieve longer distances. Don't be obssesed with a goal as relatively meaningless as longer distances while ignoring the strain your weight is putting on your already weakened heart.

Hit a weight goal first. I used to weigh 217lbs and have dropped 30 lbs. I can't even begin to compare how fast and how long I can ride now compared to when I was so far overweight. I'm 5'-11" and even though I used to think of myself as "large-framed" I can easily see myself slipping down to 175lbs or less.

Drop the weight and the distance will take care of itself.

take care!