Clydesdales/Athenas (200+ lb / 91+ kg) - 52, overweight, and ready to get back into cycling!

So two weeks ago, out of the blue, my sister says to me "I just bought a new bicycle yesterday, and I think you and I should start getting in shape to ride the Great Ohio Bike Ride next summer!" My first reaction was to give a polite but non-commital response and write it off as a rather goofy idea. A few days later I started thinking about it again - maybe not 250-300 miles over 5 days, but just bike riding in general.

So here's the quick rundown - I'm 52 years old, 5'9" tall, 283 pounds, non-smoker and non-drinker, no major health issues (knee replaced 13 months ago is doing just fine). I've been happily married to the same woman 33 years, we have 3 wonderful sons - the last of which is going off to college this fall. I'm down from my all-time high of 293 prior to my knee replacement in May 09, but I know I am carrying around way too much weight, and dieting without exercise hasn't been very effective. During rehab from my knee surgery last summer, I actually dropped down to 273 because of the fairly stenuous rehab 3 days a week and watching my diet a little closer. I talked to the rehab guy at the time about taking up bike riding again because the stationary bike at rehab really seemed to be helping me, and was actually enjoyable. His response was "Wait till next spring - your knee would not survive a fall just yet", so it went on the back burner until my sister got me thinking about biking the other day.

So I find myself working midnight shift, 6 days a week, 12 hours a day for a couple of weeks. I've done this enough to know that you don't tackle any major projects on a shift like this, so I wander out to my shed one morning after work and decide to get out the old Fuji S12-S and took it for a little spin around the neighborhood. Spent the next few afternoons before work puttering with the bike and ended up tearing it all the way down to the frame, then cleaned, lubed, and reassembled it. The only thing I'm waiting for are a couple of new tires ordered from Amazon/Niagra Cycle to show up with UPS.

I'm going back on regular day shift Monday, and the tires will probably show up Monday as well - so it will be time to actually start actually doing something more than just talk and daydream. I want to set some realistic, attainable goals to get started and keep me going. My initial thoughts were as follows:

1) Get out and ride 3 times a week, 20 miles total each week
2) Increase mileage by 3 each week
3) Do a medium-ish strength workout with some free weights once a week on a non-biking day
4) Lose 2 pounds a week by cycling and watching my diet and eating habits
5) Establish a set routine for cycling or lifting - probably each day after work in the 4:00-5:30pm timeframe

I'm pretty confident I could physically do more than this, but I want to be realistic and set initial goals that I can meet and keep me encouraged. If past performance is any indication, the first week will be fun and exciting, but by the second or third week, other things will start coming up and I'll fall off the wagon so to speak. I think once the habit is established, I can start getting more agressive about frequency and distance. In the back of my mind I am thinking it would be really cool to get in a local century ride in the fall, but I think it's premature to set that high of a goal just yet.

It's been very encouraging to see the support this forum is offering to each other - seems like a greally great way to keep motivated and establish some new freindships. Looking forward to being a part of this community! Any thoughts, suggestions, or advice would be very welcome!

Congrats on getting out on the bike and getting motivated. I am sure you'll do well as you seem to set very realistic goals.

Make sure you check out TAB (http://toledoareabicyclists.org/). They are a great cycling club and sometimes it helps to do a group ride to change things up a little. For that matter, give me a shout and I'll come up and ride with ya!

When you ARE ready for a century, look at the Hancock Horizontal Hundred (http://www.hancockhandlebars.org/HHH_-_Annual_Club_Tour.html) down in Findlay. It's a nice ride with NO hills (save going over the overpass). Great support and a good time.

I have the same issue with the first week being on fire and then kinda fizzing out. Your sister sounds like a good support person and your family should be a big help too. A support system is key when your on the road to getting back, or so it has been for me.

Good luck!

Go get 'em! :-)

Your plan and goals seem very reasonable. You might consider the following as suggestions:

Bump the free weight workout to 2x a week (still on a non-biking day), then 3x a week (again, still on a non-biking day). Don't make the weight work tougher, just more frequent.
Be sure to include recovery days, though. A recovery day can be either doing no workout at all, or doing a light (maybe 1/2 the distance) ride.
If you "plateau," mix it up a bit with other sports, or change the ratio of weight work to cycling.
Everything in moderation, including moderation. Once in a while, be extreme. Test your limits with a hard workout, or eat something you love that's "bad for you." Doing the same ol' same ol get's bland, and aesceticisim is a bore.


I'm 51, 5'10" and down from 267 to 185, so I know where you've been, and where you are going. Take control, keep it fun, and remember that the original meaning of the word "diet" was "way of living".

All that being said, I'll return ot my original comment: Go Get Em! :-)

You'll find that you are fairly quickly able to increase the mileage by more than 3 per week. But you're sensible to be conservative, many new starters aim too high and just demoralise themselves.

Taking up cycling is a great idea. I returned to it at 50 after an absence of more than fifteen years, and five years later I'm in as good shape as I was in my thirties. But be realistic about what moderate exercise can do for your weight. In the early stages, until you build up to higher mileages, what you eat is going to be much more important than what you burn on the bike.

Way to go with re-building the Fuji. Having the new tires and getting it out on the road will be a reward in itself. I concur with chasm54 that 20 miles total a week with a 3 mile weekly increase is probably not sufficient to get passionate about it. I would say a better way to look at weekly mileage would be to ride for longer time once a week, say 2 hours compared to an hour on the shorter days. With your knee replacement you might want to look at early cycling as "rehabilitation" and try to incorporate specific strengthening exercises into your routine that the physical therapist may have taught you. Since you are in rehabilitation, much of your early mileage will be a process of becoming more comfortable and stronger. Be sure to treat yourself to some clipless pedals and nice matching cycling shoes. Learn to spin and use your gearing. Work on your position. As you ride more you will be able to raise your saddle and thus generate more power (do this very slowly though). Lastly, I would say definitely try to take your sister up on her offer of riding the GOBA (the Great Ohio Bicycle Adventure) with her. You do have to ride ~45-50 miles a day, but you have the entire day to achieve this goal. You can take as many breaks as you want. Also, historically GOBA has a tradition of alternating very hilly with flat on alternating years. If 2011 is going to be a hilly year, you might tell your sister that you will join her in 2012. Your knee may not be strong enough just one year from not to tackle a week of climbing in Southern Ohio for example. Lastly, it sounds like you have dropped weight quickly in the past when you have challenged yourself. I think you will be successful again!

Glad to hear you are getting motivated. Everything you have said is do-able. Last year I was 51, 320 lbs. I haven't had the knee replacement, and was otherwise healthy as well. I started with diet and then added cycling in the middle of last summer.

Your goals are good, but don't be surprised if, as others have said, you see the mileage increase more rapidly. Last fall I had worked up to 15-18 mile nightly rides. I am now doing 25-35 miles weeknight rides and 40-60 mile weekend rides. This is somethnig you can do!

Results are the result of your inputs. Stay focused on self improvement. You can do it. I did, and I am no superman. I have been @ 199 since 10/16/2009. I have ridden 3 centuries this year. Next year I may start racing (at 53) (crazy huh?)

Using cycling and diet to improve your health and reduce your weight is definitely something you can do!

Your plan sounds totally realistic and reasonable. After the novelty wears off of riding, go out and get a bike computer! They start at $10 and are really motivating if you're into data. They also keep you honest.

Good plan, but dont worry about distance. Work at increasing the time on the bike. At earliest opportunity have your LBS check that spoke tension in rear wheel is up to spec.

Well the tires showed up this afternoon, and tonight's the last night of midnight shift - running out of excuses real fast :)

Thanks for all of the suggestions and support!

I just started back to biking myself. I to am 52 but weigh in at 315 lbs and around 6'2" (started at 431 lbs last Memorial day). I bought the bike last summer but had a knee problems and did not start riding in earnst till last week. I like your plan, so I am am going to borrow it.

Good Luck

As another guy who makes the scales squeal when I approach, the one massively key thing I've learned is bike fit is absolutely the most important factor for me continuing to ride. I've also invested in a built-from-the-ground-up rear wheel as that is the key point of stress on the bike (due to my lard butt and torquing the wheel).

Even after a fitting at my LBS, I still found that individual adjustments as a result of riding worked best for me - and I'd paid a tidy sum for the fitting. They just got me in the ballpark --- a cm here and there of seat/stem adjustments and a different crank length changed my riding experience from rehab/weight loss to enjoyment-based.

Regarding your riding plan, it's basically what I've been doing so I encourage you to commit to it/what you described for a minimum of a month in a fanatical fashion. Don't let anything get in the way - after 30 days, the habit will be established and you'll find it easier to continue over the long term. Adding time and/or distance will come naturally as you find yourself feeling less tired at the end of each ride. I found that there are numerous sites on the net with "suggested" conditioning programs for "beginners" and modified/scaled back one of those to fit myself (I literally had trouble with riding just 5 miles when I started). Following the same out-and-back route 3x a week allowed me to add distance daily and know I could still get home with just a bit more effort/time. I initially alternated ride/recovery days then got to a point where I could begin one of the beginner's programs and follow it. I've reached the point now where I'm basically following one of the 16 week preparation-to-ride-a-century programs.

One other thing. Remember there is a difference between being pushed by fellow riders and being encouraged. I needed to develop a bit of a thicker skin at first and realize that some of the 20-somethings weren't really laughing at me as they passed - they were encouraging this fat old geezer. I still can't roll with them, but I have hopes. Lol.
Best of luck. Let us know how it goes.

I've come on here before as the voice of caution, and been flamed by those who had no problem starting out with a lot. While I'm a guy who is known to get hurt when I was just THINKING about starting an exercise routine, you should start out slow and not so far. Don't start out riding 6+ miles. Give your body time to adjust. Only go 2-3 miles the first 2-3 times. Listen to your body - it will tell you when more is OK.

Good Deal~!

I agree with the above - focus on *time* rather than miles. As you become more comfortable, and stronger, your miles will increase on their own :)

The primary secret I've learned with the new knee is *spinning* is key - work on getting your cadence into the high 70s-80s - your knees will thank you...

Once a week (or so), try to spot an interesting place to ride - so the riding becomes *fun* in itself for you. I love coasting, and doing sweeping turns, little half-moons as I'm riding - stuff like that.

I've seen a huge turtle, been chased by a goose, and saw a large six-point buck, all while riding in the last month or so - I call that success :P

I've seen a huge turtle....

The turtles in our living room don't count, Peter. :-)

Well - did the first ride this morning. Went out about 9:30, thought I would wake up earlier but when coming off of night shift I let my body do what it wants. Still it was early enough that it wasn't too awful hot. Did 8 miles in about 55 minutes with a 5 minute butt break at the 6 mile point. The new knee felt absolutely great - legs a little wobbly for a few minutes after, but that's to be expected. Biggest concern was my tush - seems the enlarged prostrate doesn't want to play too well with the 35 year old Brooks B15 saddle. Felt fine during the ride, but when I got off the bike at the end, it started to complain rather loudly. Funny - that Brooks saddle was really comfortable back in the early 80's - go figure... I'll need to play around with the angle, drop the front a little and maybe slide it forward a touch, make sure I'm hitting the wide part of the seat with the pelvic bones. Maybe a new seat will be necessary, but too soon to give up on it just yet. All in all - very happy with how it went, really nice to be back in the saddle again after 12-15 years away from it.

you might need to retension the saddle. After 35 years it wouldn't be surprising if it had sagged a little. I have...

The turtles in our living room don't count, Peter. :-)

For the record, I was actually talking bout a turtle the size of a dinner plate that was crossing the towpath one ride :)

Congrats on the ride, and again, each ride will be better and easier - just focus on one ride at a time !

I've come on here before as the voice of caution, and been flamed by those who had no problem starting out with a lot. While I'm a guy who is known to get hurt when I was just THINKING about starting an exercise routine, you should start out slow and not so far. Don't start out riding 6+ miles. Give your body time to adjust. Only go 2-3 miles the first 2-3 times. Listen to your body - it will tell you when more is OK.

You are not alone with the "starting out cautiously" suggestion.

To the OP, if you are the type that must always have a plan and a regiment, you have set up a good one. Be flexible however and adjust up or down as your body dictates.

I for one believe sometimes a routine, especially in the beginning, becomes drugery. Many a good minded folks start up going to the gym "EVERY DAY!" and then get sick of it. My advice... just ride. Get on the bike at least 2 - 3 times a week. Shoot for 1/2 hour or so and then 1 hour after it gets easy for you (you should ride for time not miles). Try and find interesting routes. Sometimes I have no plans and just meander - those are generally my favorite rides. Explode the neighborhood, explore the city, make riding fun and something you look forward to doing not something you have to do. Take a camera with you and look for interesting things to shoot. Definitely add in some cross-training; weight lifting is excellent.

Get on that bike. Drop 100 pounds and you'll get another 33 years out of that wife I bet. Race ya!

The Great Ohio Bicycle Adventure (GOBA) is a good goal to set for next year, it just finished last week. The odd number years are typically ridden in the northwest corner of Ohio and is a very flat route. The mileage is around 50-60 miles per day with two layover days that you don't need to break camp or even ride on the layover days. More information can be found on the goba.com website. I just finished the ride this past weekend and it was hilly and hot this year. The route and registration opens on Thanksgiving day.

Worked 13 hours yesterday, got home around 7:30 whooped and ready to call it a night, felt a little guilty about not getting out on the bike, but too tired to care very much. Luckily my son said he was going to just take a ride around the neighborhood, so I joined him for just a short 15 minute spin around 9:00pm. I guess all it takes is a little push to get me out the door. 15 minutes isn't much, but at this point I figure any saddle time is better than nothing. Still playing around with the seat position, moved it forward about 1/2", seems to help a little, but I might have to look at changing the handlebar stem to pull the bars back and up a little, get my weight on the back part of the saddle where it belongs.

your plan is solid and i agree with the others that 1. you can easily add more than 3 miles a week and 2. focus on riding for time. Starting out doing 20 minute rides is a great for someone deconditioned, you've already done an hour long ride. Some of the butt pain your feeling is probably just from your butt not being conditioned, it will get better. I also agree with doing weights at least 2x a week. It would be worthwhile to hire a trainer, even just for a few sessions, to make sure you get off and running with a good solid plan.

As another guy who makes the scales squeal when I approach, the one massively key thing I've learned is bike fit is absolutely the most important factor for me continuing to ride. I've also invested in a built-from-the-ground-up rear wheel as that is the key point of stress on the bike (due to my lard butt and torquing the wheel).



+1 on both of these points. A few additional thoughts:
Properly trued and tensioned, the original rear wheel on your Fuji will probably hold up fine. Back then they used higher spoke-count wheels and heavier rims than they do today.

Don't assume, one you have the bike fitted that that is the end of it. As your body changes, your fit will change.

I'll need to play around with the angle, drop the front a little and maybe slide it forward a touch, make sure I'm hitting the wide part of the seat with the pelvic bones. Maybe a new seat will be necessary, but too soon to give up on it just yet.

Be careful with that seat angle. Tip it forward too far and your wrists and shoulders will complain because you're having to push yourself back to stay on the saddle. Bring it forward, sure, but I wouldn't mess with the angle past level nose-to-tail.

(Can you tell that I'm fussy about fit?)

Worked 13 hours yesterday, got home around 7:30 whooped and ready to call it a night, felt a little guilty about not getting out on the bike, but too tired to care very much. Luckily my son said he was going to just take a ride around the neighborhood, so I joined him for just a short 15 minute spin around 9:00pm. I guess all it takes is a little push to get me out the door. 15 minutes isn't much, but at this point I figure any saddle time is better than nothing. Still playing around with the seat position, moved it forward about 1/2", seems to help a little, but I might have to look at changing the handlebar stem to pull the bars back and up a little, get my weight on the back part of the saddle where it belongs.

15 minutes can be 2-3 miles. Which is enough to remind the knees how they are supposed to work, put some stretch into the lower back, and get the lungs working a bit - all good~! Not quite enough for cardio work, but every bit helps! On days that I can't ride (for whatever reason) I still get 15 minutes or so out of my driveway unless raining too hard.

Well, just got back from a week in Northern Michigan and some well-earned vacation. Got on the bike a few times, three 30 minute casual rides of 3-4 miles each - more puttering around the area more than anything, but still time in the saddle.

Got a little more serious about it this morning. Lowered the saddle about a 1/4" and tilted down the nose of the saddle so it's about 3/8" lower from front to back. Not what I am used to seeing, but much more comfortable and seems to be no problem with staying on the back of the seat where I belong. Did 16 miles this morning in about an hour and 20 minutes. My new $9 Schwinn cyclometer said I was averaging around 12 mph, seemed like a good pace to be pushing a little without killing myself. Decided to ride from my home in Genoa over to Elmore and check out the head end of the North Coast bike trail that starts there in town. Very Nice! Did about two miles on it - smooth as glass and straight as an arrow. Some nice shady spots and even saw a family of foxes playing. Got home, cooled off a little and hit the shower. Now an hour later I'm feeling relaxed, not too sore - a very good feeling! I think I am going to enjoy getting back into cycling!

53, overweight, hypertension, screwed up work schedule in this new world order, unmotivated other than my brother's death at 38 from hypertension, but loved eating a good diet of veggies and fish, and beer is my beverage of the weekend. I bought a frame and parts at a swap meet, took it to a bike shop as a project, bought the rest of the parts through them and they assembled it when they had to fill time........so far in 6 months I've dropped 9% of my body weight, dropped my bad cholesterol levels by 25%, and my $400 investment has dropped me out of the Clydesdale forum as I've gone from 210# to 193........except for my thighs I feel much better, have more energy but hope the soreness under the left kneecap is a passing item.

Given enough time I believe anyone can improve their life by biking.

4) Lose 2 pounds a week by cycling and watching my diet and eating habitsThat's quite a lot to do in the long term. Two pounds is about 7000 calories. You probably would have to ride 200 miles to burn that much. Weight loss is accomplished by burning more calories than you take in, and to lose that fast you're going to have to both eat less and exercise more. Reducing your intake by 500 calories a day and riding 100 miles a week might do it.

Well, just got back from a week in Northern Michigan and some well-earned vacation. Got on the bike a few times, three 30 minute casual rides of 3-4 miles each - more puttering around the area more than anything, but still time in the saddle.

Got a little more serious about it this morning. Lowered the saddle about a 1/4" and tilted down the nose of the saddle so it's about 3/8" lower from front to back. Not what I am used to seeing, but much more comfortable and seems to be no problem with staying on the back of the seat where I belong. Did 16 miles this morning in about an hour and 20 minutes. My new $9 Schwinn cyclometer said I was averaging around 12 mph, seemed like a good pace to be pushing a little without killing myself. Decided to ride from my home in Genoa over to Elmore and check out the head end of the North Coast bike trail that starts there in town. Very Nice! Did about two miles on it - smooth as glass and straight as an arrow. Some nice shady spots and even saw a family of foxes playing. Got home, cooled off a little and hit the shower. Now an hour later I'm feeling relaxed, not too sore - a very good feeling! I think I am going to enjoy getting back into cycling!

Very cool! Where at in Northern Michigan? Lot of great cycling up there!

Decided to ride from my home in Genoa over to Elmore and check out the head end of the North Coast bike trail that starts there in town. Very Nice! Did about two miles on it - smooth as glass and straight as an arrow. Some nice shady spots and even saw a family of foxes playing.

You are in my back yard! I live by Gibsonburg. Lemme know when you want to ride and I'll peddle up to Elmore and take a ride with you. Make sure you stop in the Elmore Bike shop. Great people over there!!

Jim

You are in my back yard! I live by Gibsonburg. Lemme know when you want to ride and I'll peddle up to Elmore and take a ride with you. Make sure you stop in the Elmore Bike shop. Great people over there!!

Jim

One of these days I want to ride the trail from Elmore to Fremont and back - I'll try to get in touch with you to set up a time!

Well - made a few purchases yesterday and decided to try them out this morning. I wasn't sure about the whole cycle shorts thing (the world is not ready to see me in spandex) but I did find some cheap mountain bike shorts over at Dick's Sporting Goods yesterday, so invested $30 in them and a couple of Underarmor heat-ware tee-shirts.

I also bought a pair of road shoes at Wersell's in Toledo (Garneau Ventilators)
http://www.bicyclebuys.com/productimages/LGVEPART.jpg (http://javascript<b></b>:win('/productimages/LGVEPART.jpg',298, 450))

to go on the Wellgo WPD-103 pedals I got at Elmore Cycle off their sale rack.
http://www.localbike.com.br/components/com_virtuemart/shop_image/product/PEDAL_PLATAFORMA_49ba69c9a5b0e.jpg


I know, I know- they are technically not "road" pedals, but I liked the fact that they had a big enough platform that I can hop on with my ratty old sandals and take a spin around the neighborhood. I also got an adjustable handlebar stem so I was able to bring the stock drop bars up an inch and back an inch - seems to make a much more comfortable riding position and I can now get down on the drops occaisonally without the old spare tire getting in the way too much. Pu my old Suntour barend shifters back on, and things are really pretty comfortable.

SO - it all worked out great this morning. My keister could really tell the difference with the bike shorts and I could really tell the difference in comfort and efficiency between clipless pedals and road shoes vs. the old toe clips and running shoes I had been using.

Overall progress - weight loss is not going as fast as I want, but it's heading in the right direction, down around 4 lbs so far. Not getting out on the bike during the weekdays as much as I would like, but weekends have been productive, usually do a couple of 10-ish mile rides. Yesterday morning did around 11 miles in about an hour, and today did 21.8 in about 1:40.

First small tip I would offer... measure your goals by time and effort, not by distance and speed. Spend a few dollars and get an entry level heart rate monitor, and learn to use it, and learn your body. Then set your goals in terms of time at heart rate, rather than 20 miles at x mph.

Second small tip: Riding for general health and weight loss CAN be quite different from riding for fitness and performance... to lose weight and improve your health, do longer rides at lower heart rates (zone 2) and don't eat to replace the calories because at that heart rate your body can metabolize it's needs from fat. Do some reading and you'll come to understand what I just said.

Ok, so zone 2 can be quite boring, so mix it up a little but maybe keep it 75% zone 2 and 25% or less at zone 3 or higher.

Enjoy yourself, and you won't need good luck to meet your goals... you'll be having too much fun.

While I lOVE cycling, I do not find it good for losing weight. I would hit the gym more than ride if losing weight is your number one priority.
And MOST important watch your diet.

I did lose 30 lbs in 6 weeks cycling without changing my diet, but I was riding 3.5-4 hours a day trying to recover from a herniated disk.
(and walking 2-4 hours on some days).
If I ride my usual 1.5-2.5hrs (25-40miles) a day and don't change my diet I don't lose a pound.
I am going to start going to the gym 2-3 days a week and watch my diet more.
The thing is I don't think I eat that much.

1) A bagel and peanut butter for breakfast.
2) salad or a burger or a sandwich for lunch
3) I usually have a chocolate bar for coffee.
4) chicken/beef a salad some veggies for dinner, maybe some potatoes

I may have some sort of dessert 4-5 times a month.

And then I ride 25-40 miles a day. I think I am metabolically challenged.

First small tip I would offer... measure your goals by time and effort, not by distance and speed. Spend a few dollars and get an entry level heart rate monitor, and learn to use it, and learn your body. Then set your goals in terms of time at heart rate, rather than 20 miles at x mph.

+1!


Second small tip: Riding for general health and weight loss CAN be quite different from riding for fitness and performance... to lose weight and improve your health, do longer rides at lower heart rates (zone 2) and don't eat to replace the calories because at that heart rate your body can metabolize it's needs from fat. Do some reading and you'll come to understand what I just said.


Not trying to derail the thread, but I just came across an article on LiveStrong.com that I wanted to get a more intelligent opinion on. The article said...


Misconceptions
The mythical "fat-burning zone" persists because of a kernel of scientific truth: Fat oxidation requires oxygen, which is available at lower intensities. However, when you're working above 75 percent of your maximum heart rate, your body receives energy from stored carbohydrates, according to the National Academy of Sports Medicine. Regardless of the source, burning energy creates a calorie deficit. The greater the deficit, the greater the fat stores used to replenish it.

http://www.livestrong.com/article/131136-effective-fatburning-cardio/#ixzz0vIWpA6Ff (http://www.livestrong.com/article/131136-effective-fatburning-cardio/#ixzz0vIWpA6Ff)

It seems to think the Fat Burning Zone is a myth....

Thoughts?

Jim

+1!




Not trying to derail the thread, but I just came across an article on LiveStrong.com that I wanted to get a more intelligent opinion on. The article said...



It seems to think the Fat Burning Zone is a myth....

Thoughts?

Jim

It seems current "hype" is the above is a myth. The NEW HYPE is interval training. The interval guys actually say
the long steady state aerobics is counter productive. the new "theory is"

After a little warmup
1) Go HARD (like being chased by a grizzly hard) for 45-90 secs.
2) ride at a moderate pace for 10 or so minutes (they say most people ride too hard here it should not be that hard).
3) Rinse and repeat several times.

The problem I have with this is if I really do the HARD 45-90 it is easy to get burnt out after a few,
and it will shorten the length I would ride. But if it is more effective that would be a good thing, ride less
improve more.

I think most of these guys also believe you loose more weight in the weight room than on a treadmill.

I have a tendancy to agree and will try to hit the weights more in the near future.

It seems current "hype" is the above is a myth. The NEW HYPE is interval training. The interval guys actually say
the long steady state aerobics is counter productive. the new "theory is"

After a little warmup
1) Go HARD (like being chased by a grizzly hard) for 45-90 secs.
2) ride at a moderate pace for 10 or so minutes (they say most people ride too hard here it should not be that hard).
3) Rinse and repeat several times.

The problem I have with this is if I really do the HARD 45-90 it is easy to get burnt out after a few,
and it will shorten the length I would ride. But if it is more effective that would be a good thing, ride less
improve more.

I think most of these guys also believe you loose more weight in the weight room than on a treadmill.

I have a tendancy to agree and will try to hit the weights more in the near future.

After seeing many theories over the years, each with data supporting their belief, I have come to the conclusion that IF there is anything to the theory, it is usually only a small effect and more importantly only important to those in really good condition in the first place. After all they are the ones who will notice the minor differences.

For those who are not extremely fit, any exercise will help. Proper diet is more important than exercise.... And even there I have seen years of differences of opionion on just what a proper diet consists of. Frankly common sense and making small incremental changes are more likely to work.

In my case, I realized a couple of months ago that not only was I significantly overweight, something I've known and been happy with for years, my job change a few years ago (started working from home) meant that even the minimal amount of activity required to go to work was gone. As a result, my physical condition had deteriorated to the point that I was unable to do even short hikes on a recent trip to NW New Mexico. This prompted the desire to improve my physical conditioning (without regard to weight).

So about seven weeks ago I purchased a mountain bike (with knobby tires) and started riding--my interest is using the bike on trails to gain distance for my primary interest--photography. The day I purchased the bike, the mechanic, had me ride it for several laps around the parking lot while performing the fitting and running the gears. The distance had to be less than a half mile, yet when I finally stopped and tried to get off the bike, my legs were so rubbery I was unable to even stand... Did I mention I had had almost no physical activity for a couple of years?

At the time I started, I was drinking 10-12 cans of coke a day (my primary hydration). The only change to diet was a switch to water for primary hydration without cutting cokes out, just a natural reduction.

I started riding six days a week, initially less than a mile a day and less than 10 minutes. I added a little bit each week, but not from a "plan" just from a comfort level. As the rides progress I added a little more distance and slowly increased my pace. After seven weeks I am only up to 3.5 miles per day and an average pace (on pavement) of between 8-9 mph. I have no interest in "Stressing" my body or risking physical issues... I don't go to doctors ever! When I finish the ride I am perspiring and tired, but still able to have a conversation.

So after this long rambling, my point is that staying within a comfort level (key to keep doing the exercise) is important. You mention not wearing lycra (something I concur with personally), I found a place that sell loose fitting (board short) style bicycling shorts. They have internal padding. Or simply padded underwear for use under other shorts. I found these made the ride much more comfortable and they are available in LARGE sizes.

http://www.aerotechdesigns.com/bigsize.htm

It seems current "hype" is the above is a myth. The NEW HYPE is interval training. The interval guys actually say
the long steady state aerobics is counter productive. the new "theory is"

After a little warmup
1) Go HARD (like being chased by a grizzly hard) for 45-90 secs.
2) ride at a moderate pace for 10 or so minutes (they say most people ride too hard here it should not be that hard).
3) Rinse and repeat several times.

The problem I have with this is if I really do the HARD 45-90 it is easy to get burnt out after a few,
and it will shorten the length I would ride. But if it is more effective that would be a good thing, ride less
improve more.

I think most of these guys also believe you loose more weight in the weight room than on a treadmill.

I have a tendancy to agree and will try to hit the weights more in the near future.

I use intervals to make me faster.... I am pretty sure that works!

As for weight room making you lose more than the treadmill, don't know. I don't use a treadmill! ;)

I DO know that getting my butt out on my bike has lost me 40 lbs in 2 months!!! :thumb:

I'll take the bike over the gym, thx.

I like your plan, mschreuder. I'm modifying it slightly and stealing it. :D

It seems to think the Fat Burning Zone is a myth....

Thoughts?

Jim

it isn't a myth, it's just an oversimplification. If you work out in the "fat burning zone" most of your fuel will come direct from fat stores. At higher intensities you'll deplete both fat stores and glycogen stores. At more than about 90% of maximum effort you'll be burning virtually no fat, just glycogen.

So if you work out at (say) 75% of maximum effort, yes you are burning more fuel than if you were in the fat burning zone. Some of that will be fat, some glycogen, but glycogen stores have to be replenished so for the same amount of time invested you will have burned off more calories and, if all other things were equal, lost more weight. But all other things aren't equal. First, unless you are in good shape already you will struggle to maintain that level of intensity for long, while in the "fat burning zone" you can probably keep going for a long time. Second, using up your glycogen reserves is likely to trigger a desire to eat more; those reserves have to be replenished - while a more extended but gentler workout, burning mainly fat, is less likely to result in uncontrolled eating to compensate.

So, you pays your money and you takes your choice. Sticking in the "fat burning zone" might not get you fit as fast, but it might make it easier for you to lose weight both by increasing the duration of your exercise and allowing you to stay in control of your appetite.

Strength training and cardio training go hand in hand. Larger muscle groups burn more calories, but you need the aerobic exercise to burn lots of calories. Diet and rest are the rest of the equation. If you don't have these in balance weight loss and general fitness becomes more difficult than it needs to be. I have heard and experienced the concept of getting 5 hrs of something a week to see improvement.

Chasm54 makes a good point of moderate exercise for a longer period of time will do more good than high intensity exercise for short periods.

it isn't a myth, it's just an oversimplification. If you work out in the "fat burning zone" most of your fuel will come direct from fat stores. At higher intensities you'll deplete both fat stores and glycogen stores. At more than about 90% of maximum effort you'll be burning virtually no fat, just glycogen.

So if you work out at (say) 75% of maximum effort, yes you are burning more fuel than if you were in the fat burning zone. Some of that will be fat, some glycogen, but glycogen stores have to be replenished so for the same amount of time invested you will have burned off more calories and, if all other things were equal, lost more weight. But all other things aren't equal. First, unless you are in good shape already you will struggle to maintain that level of intensity for long, while in the "fat burning zone" you can probably keep going for a long time. Second, using up your glycogen reserves is likely to trigger a desire to eat more; those reserves have to be replenished - while a more extended but gentler workout, burning mainly fat, is less likely to result in uncontrolled eating to compensate.

So, you pays your money and you takes your choice. Sticking in the "fat burning zone" might not get you fit as fast, but it might make it easier for you to lose weight both by increasing the duration of your exercise and allowing you to stay in control of your appetite.

THIS. It's the simplicity of it. No need to eat (or drink) carbs to prevent bonks, or recovery drinks to replenish low sugar levels.

Well, finally got back out on the bike early Sunday morning. Rode from Genoa to Elmore then took the North Coast Inland trail to Fremont and back. Really nice trail, very enjoyable ride. In total did 35 miles in around 2 1/2 hours with a 10 minute rest about halfway through.

Boy do I like the clipless pedals and the bike shorts! Now I just have to start getting out more than once a week! It seems like something is always coming up for after work, or lately it's just been too ungodly hot and humid to do much riding. Excuses, excuses... just need to suck it up and put myself on a schedule and get it done. Doing 35 fairly comfortably yesterday got me to thinking that a metric or standard century at the Hancock Horizontal Hundred coming up in September might be within reach - just need to get my butt out on the road several times a week and keep building up the distance.

Hey, that's a great effort... 35 miles just a few weeks in.

Try to get out for just an hour or so two nights (or days) a week... The trick to finding time for riding is to enjoy it. Then it's what you're looking forward to, rather than what you have to do.

This is the main reason I got into cycling... it's the only kind of great exercise that I really enjoy.

:-)

mschreuder best of luck in your quest. It is great to read about someone taking control of their lives on a bike. Your story sounds a bit like mine, and a lot of other people here. I look forward to follow your progress as an incentive for me to get my butt in the saddle.

Best regards,

Sam