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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 07-29-07, 06:12 PM   #1
coasting 
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How often to ride?

Hi all

I've been riding 100+ miles a week recently but it is only spread over 2 rides on the weekends. This weekend I did one long ride of 65 miles where I pushed myself to my limit and then a less strenuous recovery ride the next day for as long as I can keep my legs moving at a gentler pace. I was exhausted immediately after the main ride which is in hilly terrain and I tried to do it as an intense effort in one go without stopping for a rest and at as high a pace as I can maintain, but I felt completely recovered after a couple of hours. The recovery ride was on a flat course. I do not ride on weekdays.

I was wondering if this is more or less effective for weight loss and increasing fitness than doing the same distance in the following alternatives:

a) more frequent intense shorter rides
b) more miles on my main ride but at an easier pace

I've posted this in the training forum too.

Thanks
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Old 07-29-07, 06:15 PM   #2
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Originally Posted by coasting View Post
Hi all

I've been riding 100+ miles a week recently but it is only spread over 2 rides on the weekends. This weekend I did one long ride of 65 miles where I pushed myself to my limit and then a less strenuous recovery ride the next day for as long as I can keep my legs moving at a gentler pace. I was exhausted immediately after the main ride which is in hilly terrain and I tried to do it as an intense effort in one go without stopping for a rest and at as high a pace as I can maintain, but I felt completely recovered after a couple of hours. The recovery ride was on a flat course. I do not ride on weekdays.

I was wondering if this is more or less effective for weight loss and increasing fitness than doing the same distance in the following alternatives:

a) more frequent intense shorter rides
b) more miles on my main ride but at an easier pace

I've posted this in the training forum too.

Thanks
the simplist weightloss is to simply monitor calories in and out, over a given period if your calories exhausted exceed calories consumed you will lose weight.
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Old 07-30-07, 06:25 AM   #3
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the simplist weightloss is to simply monitor calories in and out, over a given period if your calories exhausted exceed calories consumed you will lose weight.
Yup, it's that simple. If you really care, you can try to guesstimate calories burned in a different workout, but observation is the most reliable method.

Re: improved fitness, people say they want to "get fit", but it's all a meaningless abstraction if you fail to remember that fitness is functional. Will such-and-such workout make you fit? Fit for what? What do you want to do? If my goal is to climb Mount McKinley, I'm not going to train for it with a swimming workout, or (primarily) with a biking workout either. So what's your goal? That's the yardstick against which you need to measure your workout.
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Old 07-30-07, 08:47 AM   #4
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Re: improved fitness, people say they want to "get fit", but it's all a meaningless abstraction if you fail to remember that fitness is functional.
"Fitness" also isn't just a measure of bodyfat.
When I went in for my pre-employment physical, the PA did the standard round of tests: Blood pressure, resting heart rate, lung capacity, fasting sugar and all sorts of blood analytes, and finally height and weight.
While waiting for the doctor to come and give me the verdict, the PA looked at my height/weight on a BMI chart and told me I was at high risk for developing diabetes and heart problems. I had to laugh.
Yes, I'm 6'6" and 250 pounds. That puts me squarely in the high 20s on the BMI chart. The doctor agreed with my attitude, though.
Although I could stand to lose about 25 pounds, my blood pressure is fine, my mid-day resting heart rate is well below average, my fasting blood sugar is fine, and my lung capacity is normal. I may look like any other big, mid 30s guy with a spare tire; but "fit" isn't something that you can judge by appearance.
There's one of those 2% bodyfat, spends all his spare time in the gym kinda guys where I work. Looks like he should be really healthy, yet just got put on hypertension meds and statins to get his BP and cholesterol in check. I may lose the swimsuit competition against this guy, but which of us is actually more fit?
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Old 07-30-07, 10:25 AM   #5
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Is there any chance of incorporating weekday rides? I think a 1 hr ride two times during the week would help your fitness. I ride 26 miles 2-3 mornings during the week, and one 50-70 mile ride on Sundays. I find that the days I ride, my metabolism is faster all day.

That, plus cutting down on extraneous fat and starch in my diet, has allowed me to drop about 20# over the last year. I'd like to drop another 20#, but I like food too much.
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Old 07-30-07, 10:44 AM   #6
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Maybe an analogy.

To prepare for running a marathon would you plan to run a full marathon each Saturday for 12 weeks leading up to the marathon and no running in between.

That's my take on it anyway.
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Old 07-30-07, 10:47 AM   #7
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Maybe an analogy.

To prepare for running a marathon would you plan to run a full marathon each Saturday for 12 weeks leading up to the marathon and no running in between.

That's my take on it anyway.
Right, but the problem is, OP hasn't said what he's preparing for. Gotta know that first before you know what's the best route to get there, no?
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Old 07-30-07, 10:56 AM   #8
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Mix it up!
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Old 07-30-07, 12:33 PM   #9
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Right, but the problem is, OP hasn't said what he's preparing for. Gotta know that first before you know what's the best route to get there, no?
He's preparing to be fit (weight loss and fitness) from what I read. I guess another analogy that is similar would be, if I am on a 1200 calorie diet I can get up in the morning, eat 5 bowls high fiber cereal, then I'm done eating for the day.
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Old 07-30-07, 01:39 PM   #10
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He's preparing to be fit (weight loss and fitness)
I know that. And I said -- read my earlier comment -- fit for what? If the objective is just to get skinny for the beach, all right, but say so. If the objective is to be able to ride a century, okay, that's a different goal and a sensible person would use a different way to get there. Et cetera.

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Old 07-30-07, 01:42 PM   #11
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I know that. And I said -- read my earlier comment -- fit for what? If the objective is just to get skinny for the beach, all right, but say so. If the objective is to be able to ride a century, okay, that's a different goal and a sensible person would use a different way to get there. Et cetera.

"If you don't know where you're going, there's not much sense asking for directions."
I suspect he's asking how to ask for direction. Start from that assumption.
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Old 07-30-07, 03:29 PM   #12
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Thanks everyone for your comments.

Actually I could ride on week days but I just rather not. The traffic is terrible in this city and there are too many crazy drivers here and I have had too many close calls which scared me. It's a long way before I reach the nice countryside so early morning rides wouldn't be much fun. That's why I prefer riding at the crack of dawn on weekends and try to get as much cycling crammed into the 2 days. Sounds like I should try get a few miles in on week days though.

As to fitness...my original and main aim is just to be healthier. However, since I got bitten by the cycling bug I seem to have developed a strange obsession with mileage. I want to keep increasing my long ride and get fit enough to do a century in one go. It must just be my greedy character!

And tom, you are right I so need to to stop getting lost! My distance obsession started when I turned a planned 50 mile ride into an 80 mile marathon and after every wrong turn there was a monster hill facing me.
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Old 07-30-07, 03:39 PM   #13
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Happens to the best of us! Well, that distance obsession can be fed here.....look up at the stickies and see the Spinner Miles thread, that's where all the mileage junkies hang at on Clydes! I run a little database there.
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Originally Posted by coasting View Post
Thanks everyone for your comments.

Actually I could ride on week days but I just rather not. The traffic is terrible in this city and there are too many crazy drivers here and I have had too many close calls which scared me. It's a long way before I reach the nice countryside so early morning rides wouldn't be much fun. That's why I prefer riding at the crack of dawn on weekends and try to get as much cycling crammed into the 2 days. Sounds like I should try get a few miles in on week days though.

As to fitness...my original and main aim is just to be healthier. However, since I got bitten by the cycling bug I seem to have developed a strange obsession with mileage. I want to keep increasing my long ride and get fit enough to do a century in one go. It must just be my greedy character!

And tom, you are right I so need to to stop getting lost! My distance obsession started when I turned a planned 50 mile ride into an 80 mile marathon and after every wrong turn there was a monster hill facing me.
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Old 07-30-07, 05:53 PM   #14
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A thought:

If you "want to be healthier" that is a problem. How do you measure when you are healthier?

As stated I believe you need to spread out your training a bit. But I also think you need to have a specific goal? It can be a number of things...

Weight X lbs.
Cholesteral X
Fit into my size X pants
Be able to do a century in under X minutes

Etc.
If you don't put a measurable goal out there you never really know when you get there or how far along the continuum you are. Kind of like saying, "I want to be rich." What does that mean for you? How do you know when you have arrived?

I think setting some "health goal" will help you determine what would work best for you.
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Old 07-30-07, 06:06 PM   #15
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As to fitness...my original and main aim is just to be healthier. However, since I got bitten by the cycling bug I seem to have developed a strange obsession with mileage. I want to keep increasing my long ride and get fit enough to do a century in one go. It must just be my greedy character!
There ya go, I think that's a great goal. Goals naturally evolve, as you achieve one you see another up ahead.

Here's a webpage that I kinda like, all about different kinds of centuries and how to train for 'em.
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Old 07-30-07, 06:15 PM   #16
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One more advantage to midweek rides - I found that riding midweek made my weekend rides easier. I throw in hill intervals, tempo, just plain pushing it, and it improved my speed, endurance and climbing. AND I lost weight faster. If I only ride weekends, I feel like I progress much slower, that some of my fitness gain evaproates during the week.
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Old 07-30-07, 09:13 PM   #17
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Thanks everyone for your comments.

Actually I could ride on week days but I just rather not. The traffic is terrible in this city and there are too many crazy drivers here and I have had too many close calls which scared me. It's a long way before I reach the nice countryside so early morning rides wouldn't be much fun. That's why I prefer riding at the crack of dawn on weekends and try to get as much cycling crammed into the 2 days. Sounds like I should try get a few miles in on week days though.
Have you considered a resistance trainer?
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Old 07-31-07, 06:50 AM   #18
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Remember during the midweek you don't have to neccesarily cycle. Go for a long walk. Go for a swim. Mix it up. But I firmly believe exercise more regularly will help you achieve your health goals (whatever they may be).

Just as a side note. I used to have a very sedantary job. After my lower back went out my doctor said a big part of it was White Collar Lower Back Syndrome. (Yep, everything needs to be a syndrome now.) After basically sitting in one spot for 8-10 hours a day 5 days a week, just about any activity could throw out my back. So be careful about putting in big miles on Saturday and Sunday and basically none Monday through Friday. It could possibly be dangerous.
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