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Thread: Small steps

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    Senior Member Jtgyk's Avatar
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    Small steps

    Ok...I've managed to drop 17 lbs (397 to 380 lbs) ...so with a herculean effort...I managed to pry my wide self off the couch to ride, instead of drive, to the gym ("c'mon its only a 4mi round trip...besides you wont have to do cardio when you get there") Hit some circuit training and ride home. That along with my commute to the library where i work will give me 7 miles today.
    Yeah I know...but it's better than just the 3 miles RT to work.
    Oh yeah, It also helps that it will be pushing 70 F today. (hee)
    I'm really making an effort to ride to anything within 2 miles of my house...It's surprising just how many places I go regularly are within that radius.

    Now I need to work on keeping my cadence up around 80 and not "mashing" my way back and forth. Managed to do pretty well with that today.

    It's kind of humbling when I read of you guys jumping back on your bikes and doing a 20 mile ride with hills...but I guess I've learned to start with the small steps and just work with what I have at the time.
    My reward for keeping up with the riding is being able to justify getting a nicer bike and trying out some rides with the LBS guys. No hope of keeping up even with the slow ones on my MTB right now. (sigh)

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    Gorntastic! v1k1ng1001's Avatar
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    Don't get down on yourself. Everyone starts with small steps. You'll be doing 20 mile rides quicker than you think.

    It's also great that you're lifting and riding. You'll drop weight fast once you tone up muscle, dial in your diet and get a regular riding schedule going. If you can keep it up, you'll actually be on the fast track.



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    Bikezilla Mazama's Avatar
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    I started with 5 for a week, then 10 for a week, then 15, then 20, then 25.

    You'll get used to it as long as you ride daily.
    14,000 miles and rolling...

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    Senior Member Bill Kapaun's Avatar
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    Just keep at it and don't worry about how far someone else rides. IF I did that, I'd be embarrased to post here. Just because someone is a Slyde, doesn't mean they are out of shape. Isn't Lance Armstrong a Clyde?
    Small steps are great! Notice that you are taking more of them. Many small steps get you just as far as a few big ones.

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    Senior Member Trucker_JDub's Avatar
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    Quote Originally Posted by Jtgyk View Post
    Ok...I've managed to drop 17 lbs (397 to 380 lbs)..........
    I am in almost the same exact boat, just a little farther up stream so to speak. On Christmas I was 352 now I am 342. Thats a 10 lb drop. Also on the first of the year was when I started riding again. When I started I was dead after only 2 miles now I am able to put down 10-12 miles at a time with resistance turned up a little on my trainer while averaging 14.5mph Keep it up, there is a light at the end of the tunnel even if it looks like its a little dim right now.

  6. #6
    Neil_B
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    Quote Originally Posted by Jtgyk View Post
    Ok...I've managed to drop 17 lbs (397 to 380 lbs) ...so with a herculean effort...I managed to pry my wide self off the couch to ride, instead of drive, to the gym ("c'mon its only a 4mi round trip...besides you wont have to do cardio when you get there") Hit some circuit training and ride home. That along with my commute to the library where i work will give me 7 miles today.
    Yeah I know...but it's better than just the 3 miles RT to work.
    Oh yeah, It also helps that it will be pushing 70 F today. (hee)
    I'm really making an effort to ride to anything within 2 miles of my house...It's surprising just how many places I go regularly are within that radius.

    Now I need to work on keeping my cadence up around 80 and not "mashing" my way back and forth. Managed to do pretty well with that today.

    It's kind of humbling when I read of you guys jumping back on your bikes and doing a 20 mile ride with hills...but I guess I've learned to start with the small steps and just work with what I have at the time.
    My reward for keeping up with the riding is being able to justify getting a nicer bike and trying out some rides with the LBS guys. No hope of keeping up even with the slow ones on my MTB right now. (sigh)
    Hi,

    My first bike ride in my life was December 24, 2006. I rode a mile and a half and crashed when a mailbox jumped in front of me. I completed a century (100 mile ride) nine months later. I'm 42, 250 pounds, and have crooked legs and a crooked spine. You will go wherever you want to, with time and work.

    Oh, and I was once 385 pounds. I dropped the weight with hard work too.

  7. #7
    Neil_B
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    Quote Originally Posted by Trucker_JDub View Post
    I am in almost the same exact boat, just a little farther up stream so to speak. On Christmas I was 352 now I am 342. Thats a 10 lb drop. Also on the first of the year was when I started riding again. When I started I was dead after only 2 miles now I am able to put down 10-12 miles at a time with resistance turned up a little on my trainer while averaging 14.5mph Keep it up, there is a light at the end of the tunnel even if it looks like its a little dim right now.
    Yes, and the light gets brighter day by day. Even on bad days the light gets brighter. Some quotations from my first month of weight loss, in February 2006, as posted to the newsgroup alt.support.diet. I'd lost 27 pounds by then:

    *********
    ...anything that approaches my old way of eating is a step
    backwards in my book. After all, this isn't just about losing weight,
    but improving myself - building the better Neil.

    *********
    I think
    that's about the right amount for a 200 pound 40 year old man, which is
    the man I am becoming. (I'm also becoming dashingly handsome, but we'll
    save that topic for another newsgroup.)

    Neil
    385/358/200 - and ladies, he's single!

    *********

    My motivation was tested today. It was so tempting to pass by
    the gym tonight without stopping in. Especially since I had - horrors! -
    eaten SAUSAGE for breakfast as an act of rebellion against my daily
    oatmeal. Nay, not just sausage, but sausage and cheese on a bagel! But
    I'm glad I forced myself to go. This is a race I intend to win.

    ********

    I'm 6'1", 350 pounds, and have a 56" waist. My seat is larger than that
    of the recumbent bike. :-)

    ********

    Walk. Swim. Use your weights at home. Mow the lawn. Clean out the
    garage. Remember, you are losing weight not just to lose weight, but to
    regain the ability to do all those things.

    ************

    You will find that exercise is an effective anti-depressant. And
    tracking your food and activities will give you a sense of control of
    yourself - another wonderful weapon against depression.

    *********

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    Triathlon in my future??? flip18436572's Avatar
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    Great job with the weight loss, and you will be surprised at how soon you will be able to do big miles without even thinking about it. Keep it up and just increase your mileage gradually and keep having fun.
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    Draft Producer Fastflyingasian's Avatar
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    there is no need to sigh. keep doing what you are doing. last summer some time around august when i finally got back on the bike seriously i was 295-300. there was this 6 mile ride i like to do to warm up now, but it took me 55 minutes to complete the first time i did it. sometime in november i completed the same route in 19 minutes 55 seconds for the first time. at that point i was 270 and since then i am now 255. and now for the first time in 15 years i can go out running. i now outperform people over 50 pounds lighter than i in almost everything i do. back when i started i NEVER thought i would be where i am right now. also for the first time in 10 years my blood pressure and cholesterol is "normal". keep going you will not regret it.

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    Uber Goober StephenH's Avatar
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    What I've noticed, with myself and others, is that it isn't an issue of riding far or riding fast. The big issue is just getting out every day and doing something. You get a nice spring day here, and everyone's out "getting in shape". But when it's 40 or 100, you'll have the trails to yourself. That works out to about 60 "getting in shape" days here, and about 305 "too hot or too cold or too wet" days in a year.
    "be careful this rando stuff is addictive and dan's the 'pusher'."

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    Gorntastic! v1k1ng1001's Avatar
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    Quote Originally Posted by StephenH View Post
    What I've noticed, with myself and others, is that it isn't an issue of riding far or riding fast. The big issue is just getting out every day and doing something. You get a nice spring day here, and everyone's out "getting in shape". But when it's 40 or 100, you'll have the trails to yourself. That works out to about 60 "getting in shape" days here, and about 305 "too hot or too cold or too wet" days in a year.
    Well said.

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    It doesn't always have to be just the bike. Take the stairs. Park farther away. Walk to lunch. All those add up, subtract a soda and you could be talking about 300 less calories a day without doing too much.

    Good job and keep it up!

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    Senior Member Jtgyk's Avatar
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    Thanks for all the support guys! Didn't mean to sound so gloomy...I'm actually very optimistic about the whole adventure. I know that building up gradually is the way to do it...and I can already tell that I'll be going further and faster in the following weeks. (It's more about holding myself back a bit, cause I'm more of a full out all or nothing type guy. Safe and sane leads to more riding days though)

    I found that with only a little moisture, my shoes were slipping on my stock platforms yesterday. Not FUN!
    Gives me an excuse to ride to the LBS today to look into some clips. (have to wear regular shoes at work and commuting is most of my riding now)

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    Senior Member Jtgyk's Avatar
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    Got my clip equipped pedals and bar ends yesterday and they made a world of difference. (Gotta love the used and take off bin at the LBS)
    Only got 4 miles in though. I notice I'm starting to resent events in my life that interfere with my riding.

    Today I'll Probably only get 3 miles to and from work tonight, as I'm also a massage therapist and have clients scheduled all day before riding to work at the library. (grrr STOOPID Work!)

    I wonder if there is a way to build a trailer for my massage table...hmmmm.........

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    Very Senior Member MikeR's Avatar
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    Quote Originally Posted by Jtgyk View Post
    It's kind of humbling when I read of you guys jumping back on your bikes and doing a 20 mile ride with hills...but I guess I've learned to start with the small steps and just work with what I have at the time.
    Welcome, fellow athlete!

    We all had to start somewhere. The first bike ride of my adult life didn't go more than a few hundred yards. The first year I would drive to a flat area in order to ride my bike. The hills gradually got smaller and the trips gradually got longer. I can still remember the day when I realized that I did not have to chose my route based on avoiding the hills.

    Keep up the good work, fellow athlete, you're getting there!
    It's better to cycle through life than to drive by it.

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    After getting back on a bike for the first time in almost 20 years, my first ride was about four miles. It took better than 30 minutes to complete my lunch time ride then. This was something a bit over two years ago. I now manage somewhere between 10 and 11 miles in my 40 minute lunch ride and do close to 100 miles most weekends.

    When I started I was over 250 pounds (quit getting on the scale after I topped 250) and am now down to the mid 190's. Keep doing what you are doing, good things will happen.

    Keith

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    Senior Member BeckyW's Avatar
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    Thank you for starting an inspiring thread that reminds me of where I started and where I want to go I started at the same weight as you, have also lost 17 lbs... and need to get riding again to lose more. (I've maintained over the winter, but I've hardly ridden at all!). Keep at it - saying that to both of us! You'll be surprised how quickly you can do more miles. 2 becomes 4, then 6, then 10... and so on.

    Thanks also for the comment about fair-weather riding. I needed that.
    "You must do the thing you think you cannot do." - Eleanor Roosevelt

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    Senior Member Jtgyk's Avatar
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    Rode to/from the gym for weight training (down 2 more pounds) and to/from work today so 7 miles after not getting to ride yesterday. I have the next 2 days off, so I may ride some multi use trails...though I should also get my trusty steed into the LBS for a thorough tune up. First extended ride or shiny-clean, well-adjusted bike?

    Maybe a short ride in the morning and drop it off at the shop?

    I hate to lose momentum...it really sucks to ride after a couple days off. (looong low grade to gym doesn't look that bad...but at this point it isn't very fun.)

    Nasty changes in temp here in Texas! From 77 and 83 F Sunday and Monday to Highs in the low 40's with the "icy winds of death" I need to velcro patches of terrycloth to the back of my gloves to deal with Faucet Nose Syndrome. Tied a bandanna around my face, "bandit style," tonight and saved myself from breathing frosty air. Made it much more pleasant than the ride to the gym this morning. The Skull Cap under the helmet helped alot too

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    Senior Member Jtgyk's Avatar
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    Got the bike back from the shop this afternoon. What a difference! Not only is it nice and shiny, but with the new chain, it shifts MUCH better. And having everything lubed makes riding so much nicer. (Didn't know how bad it was until I got to feel how its supposed to be)

    Also got a Computer that keeps track of cadence and speed (among other things). I think the temperature display may prove to be disheartening in the Spring and Summer here though.


    I have my doubts about speedometer accuracy...It said that I cruised between 10-15mph this afternoon....I'll have to get my wife to follow me in the car to see if I'm really going that fast.

    Now I've officially spent more on accessories than for my bike. Yes, I feel like I have arrived.

  20. #20
    Very Senior Member MikeR's Avatar
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    Quote Originally Posted by Jtgyk View Post
    I have my doubts about speedometer accuracy...It said that I cruised between 10-15mph this afternoon....I'll have to get my wife to follow me in the car to see if I'm really going that fast.
    You most likely are going that fast. 10 mpg is the speed at which my bike club starts beginners. 10 mpg is when you are going just a little faster than "so slow that you wobble and zig-zag to keep your balance".

    Bike computers can be adjusted to make them more accurate. To me the accuracy is only important for distance - when you attempt to do a century ride (100 miles) you will want to KNOW when you hit 100 miles!
    If you really get into cycling and training with a bike you may start keeping a ride log. Distance and average speed are important then too. There are threads on how to check and adjust your computer - cars are not all that accurate.
    It's better to cycle through life than to drive by it.

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    Senior Member Jtgyk's Avatar
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    Quote Originally Posted by MikeR View Post
    You most likely are going that fast. 10 mpg is the speed at which my bike club starts beginners. 10 mpg is when you are going just a little faster than "so slow that you wobble and zig-zag to keep your balance".

    Bike computers can be adjusted to make them more accurate. To me the accuracy is only important for distance - when you attempt to do a century ride (100 miles) you will want to KNOW when you hit 100 miles!
    If you really get into cycling and training with a bike you may start keeping a ride log. Distance and average speed are important then too. There are threads on how to check and adjust your computer - cars are not all that accurate.
    Hey Mike
    I lived in Pittsburgh and regularly rode the hills in the park connected with the zoo. Did my share of riding (plowing) through snow. Can't say that I miss the cold, but it's a beautiful place to ride.

    OK...I checked to make sure the settings were correct. It turns out that I really was going that fast. The good thing is that my computer has all those other functions built in. (averaged 18mph on the short ride I took...only 2 mi...but woohoo!) Maybe I CAN take one of those easy rides with the guys in Plano after all. Looking forward to taking longer sustained rides than I do commuting.

    Thanks for the ride log suggestion. I've been keeping a Gym Log with cardio and weight training stats.
    The Ride log should be any easy add on. Its nice to be able to go back to older entries and notice what worked well and what didn't pan out.

    And Becky...Keep in touch and let me know how things are progressing with you!
    Last edited by Jtgyk; 02-09-08 at 07:05 AM. Reason: Additional comment

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    If you've got the resource$, the Garmin Edge 305 is a great tool for training. It includes a GPS (great for me in the hilly terrain I ride in, love to know altitude changes, slopes, etc.), as well as HR, cadence. The best thing is you can plug it into your pc and dl the data for further analysis, link it to Google maps or Earth, upload it to http://www.motionbased.com and share it with others. There are others that do equally as well, I'm just a happy Garmin customer.

    Also, about humility: as I've posted elsewhere, I'm a retired road racer from the eighties. Took a lot of years off to make an honest living and recently returned with all those memories packed away in 90lbs. of excess flubber (as well as a bad habit, or two <kaph>). Hills are unavoidable in my neck of the woods, my home sits at 1000' elevation. My first two weeks were a daily search for the least hilly route I could find, somewhere in the ten to 15 mile range. Inevitably I found I had to dismount and walk...in cleats...at least once. One particular place happened to be along a field being worked daily by a farmer. He got to know me and I'm sure had his concerns when I'd get to the top of the hill and collapse on my handlebars gasping for breath...from simply pushing my bike up that hill.

    Ya suck it in, laugh about it, and do it again the next day.
    In spandex shorts, no less!

    C.

  23. #23
    Each Drop of Sweat Counts
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    Awesome post. I like your attitude regarding doing everything within a certain distance on a bike.

    I moved to Okinawa just over 2 years ago and accepted on base housing. My house is about 2 miles from my office when you take the shortest route and cut corners. Consequently the exchange, commissary, coffee shop, restaurants, gym, pool are all roughly either slightly closer or slightly furthere. I decided there was almost no reason to ever drive to these places with a few exceptions. Weather, hauling a load like groceries that I can't carry on a bike......you get the idea.

    Anyway some two years later and I run to work every day the weather isn't out of control. Running in the rain is no problem. You sweat here as much as the rain gets you wet. I usually find a way to make the 2 mile distance at least 3 or 4 miles. And I always walk home for lunch.

    My mailbox is on another base about 8 kilometers away. That's where the bike comes in. Just like today I rode my bike to the post office and then rode a little over 20 km. to get about an hour of exercise in.

    I'm going to hate it when I move someday as my health and well being have improved remarkably and not driving saves a lot of money as well as being good for the planet.

    You've got the right idea and I've no doubts you're on the road to a remarkable success.

    John

  24. #24
    Triathlon in my future??? flip18436572's Avatar
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    Quote Originally Posted by TrekJapan View Post
    Awesome post. I like your attitude regarding doing everything within a certain distance on a bike.

    I moved to Okinawa just over 2 years ago and accepted on base housing. My house is about 2 miles from my office when you take the shortest route and cut corners. Consequently the exchange, commissary, coffee shop, restaurants, gym, pool are all roughly either slightly closer or slightly furthere. I decided there was almost no reason to ever drive to these places with a few exceptions. Weather, hauling a load like groceries that I can't carry on a bike......you get the idea.

    Anyway some two years later and I run to work every day the weather isn't out of control. Running in the rain is no problem. You sweat here as much as the rain gets you wet. I usually find a way to make the 2 mile distance at least 3 or 4 miles. And I always walk home for lunch.

    My mailbox is on another base about 8 kilometers away. That's where the bike comes in. Just like today I rode my bike to the post office and then rode a little over 20 km. to get about an hour of exercise in.

    I'm going to hate it when I move someday as my health and well being have improved remarkably and not driving saves a lot of money as well as being good for the planet.

    You've got the right idea and I've no doubts you're on the road to a remarkable success.

    John

    I live in small town Iowa currently and can safely ride a lot of places, but once my children are out of high school and my wife gets her RN license, we will probably move south to a place where we can be outside 90% of the year or more in the southeast U.S. is our plan. We are hoping to get to one small vehicle and live with walking to where we are going or riding our bicycles everywhere. We really haven't decided on a city or state for that matter, but we are working on making some plans for 2010 after our youngest daughter is in college. I think what you are doing is something we want to try and push ourselves to do more of.

    My problem is that I am a motorcycle person and currently own three motorcycles for myself. One is for my wife to ride on the back (Kawasaki Voyager XII), one for me (Suzuki SV650S) and a KTM 250SX for riding the local single track trails with some friends. I would probably have to drop to one motorcycle or none and that might be really hard for me. I also have a 30 x40 garage for my toys, so that will be hard to give up also.
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  25. #25
    Senior Member Jtgyk's Avatar
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    Quote Originally Posted by flip18436572 View Post
    I live in small town Iowa currently and can safely ride a lot of places, but once my children are out of high school and my wife gets her RN license, we will probably move south to a place where we can be outside 90% of the year or more in the southeast U.S. is our plan. We are hoping to get to one small vehicle and live with walking to where we are going or riding our bicycles everywhere. We really haven't decided on a city or state for that matter, but we are working on making some plans for 2010 after our youngest daughter is in college. I think what you are doing is something we want to try and push ourselves to do more of.

    My problem is that I am a motorcycle person and currently own three motorcycles for myself. One is for my wife to ride on the back (Kawasaki Voyager XII), one for me (Suzuki SV650S) and a KTM 250SX for riding the local single track trails with some friends. I would probably have to drop to one motorcycle or none and that might be really hard for me. I also have a 30 x40 garage for my toys, so that will be hard to give up also.
    I also lived in a small town (in Colorado) and rode my motorcycle everywhere....then I moved to Dallas, and gave it up. I quickly came to grips with the fact that I was taking my life in my hands every time I rode it here (Texas drivers are...erm...a bit more freeform in their driving). Strangely, I don't feel in such immediate danger on the bike, of course I also don't ride on the busier streets due to our special brand of driver.
    Hey, I'm just this GUY...you know?
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