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  1. #26
    Dwindling Roadie
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    I definitely agree with Tom here. Mixing up your routes and training methods is the best (and most interesting!) way to reach your goals. The long rides have their place, but doing them as your only method of training would get pretty drab after a while. Those rolling hills you have are a great way do a type of interval training - it sounds very similar to what I ride in all the time. And by the way, there is nothing wrong with going above 60% HR - you just want to make sure you give yourself some easy pedaling for a while afterwards, then go ahead and do it again!

    And congrats on the weight loss! That is a fine accomplishment! Keep it up!

    Quote Originally Posted by Missbumble View Post
    Hi Guys - This is all very confusing...I know y'all are trying to make it clear .

    So I am not sure - what i think I hear is go do some intervals if I want to get better/faster/stronger as a cyclist...and it will help the weight loss as it is similar to corss training.

    But what i also read here was the following from Uncle Dan...


    OK - so what I am hearing from rides...and people who have lost 100 pounds..and other fitness folks...that i should go out and ride 3 hours at say 60% of my heart rate (I am 45..resting HR 64 so 60% i think is in the 140 range). So I am fixing to go buy a HR monitor and go easy on my rides ont he weekend - so I stay in that range.

    I must say I would think my rolling hills where I ride an avg of 14mph...menaing 15-20 on the flats and 6-10mph onth friggin hiils...would be a better workout. I imagine my HR would jump onthe hills... or jump when I push myself alot. But this woudl be a very differnt ride - that going on a flat ride for 3 hours at a medium HR of say 140...

    LBB and Uncledan and Tom - I bet you all have very different opinions. So what should I do?
    My goals: #1 Lose weight and be come one hot cyclist... I have lost 32 pounds - a pound a week or so - sometimes more sometimes less since April 21...) I have about 55 pounds to go!

    #2 Goal: Ride faster - it would be so awesome to be able to join ,ost group rides - even the mens ride that avgs say 17 mph... but I guess that is ways down the road as I gain experience

    #3 Goal - I may even try a triathalon...but for now I am not worried about that - just goal 1 and 2.

    Ok Have at it....

  2. #27
    Senior Member lil brown bat's Avatar
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    Quote Originally Posted by Missbumble View Post
    So I am not sure - what i think I hear is go do some intervals if I want to get better/faster/stronger as a cyclist...and it will help the weight loss as it is similar to corss training.
    It's IMO more because it represents increased intensity, but close enough for jazz.

    Quote Originally Posted by Missbumble View Post
    OK - so what I am hearing from rides...and people who have lost 100 pounds..and other fitness folks...that i should go out and ride 3 hours at say 60% of my heart rate (I am 45..resting HR 64 so 60% i think is in the 140 range).
    Nope. The standard swag for your maximum heart rate is 220 minus your age, or 175 in your case. 60% of that is 105. You'd probably find that a very easy pace, btw.

    Quote Originally Posted by Missbumble View Post
    So I am fixing to go buy a HR monitor and go easy on my rides ont he weekend - so I stay in that range.
    Eh....this is another frequent topic here. The "fat burning zone" is something of a myth, in fact -- you won't see miraculous weight loss by merely keeping your heart rate at 105.

    Quote Originally Posted by Missbumble View Post
    I must say I would think my rolling hills where I ride an avg of 14mph...menaing 15-20 on the flats and 6-10mph onth friggin hiils...would be a better workout. I imagine my HR would jump onthe hills... or jump when I push myself alot. But this woudl be a very differnt ride - that going on a flat ride for 3 hours at a medium HR of say 140...
    If you can go for three hours at 140, you'll be getting a damn good workout, and definitely losing more weight than you would at 105. Wanna know why? Because you're burning more calories! Here's the deal: there is some evidence to suggest that at lower heart rates, you burn a higher percentage of your total calories from fat than you do at higher heart rates. The problem is, people read that and confuse "higher percentage" with "higher amount", and it just ain't so -- a higher percentage of a low number is, guess what...still a low number. If you exercise at a higher intensity, you will burn more calories and thus more weight -- it's as simple as that.

    Quote Originally Posted by Missbumble View Post
    #2 Goal: Ride faster - it would be so awesome to be able to join ,ost group rides - even the mens ride that avgs say 17 mph... but I guess that is ways down the road as I gain experience
    Intervals might indeed help you with this, or just exercising at a higher intensity.

    Quote Originally Posted by Missbumble View Post
    #3 Goal - I may even try a triathalon...but for now I am not worried about that - just goal 1 and 2.
    Worried about it? Hell, make it your dream! I love goals like this. Dream big -- why exercise if not to prepare yourself for doing something you want to do?

  3. #28
    I'm a Cyclist! Missbumble's Avatar
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    Thanks LBB! I figure - riding up those hills my heart beat is at 150 or higher...as I know from the exertion level - based on what the (Inaccurate) machines at the gym tell me...and the sweat pouring off me as I trek up those "rolling Hills".

    With all due respect The 105 is ridiculous. (As I think you agreed) ..I do that going up the stairs to my apt...
    So i got the higher rate by doing math - based on the formula called: Karvonen Formula:

    220 - Age = Maximum Heart Rate
    Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate\


    So 220 - 45 = Max HR = 175

    Max Hr 175 - Rest HR of 64 x 60% (for example) + Rest HR of 64 = Trainig Hr at 60% = 131.... or so ...anyway piint is if I shoot for 70% it's around 142 ( I think).

    So I guess once I buy this HRM it will be intersting to see what the HR gets to on my typical rides and we can work form there.

    Triathalon - Why not! Just the willingness to be seen in a bike outfit in the water or whatever y'all wear is daring enough!!! So down the road...I will do this!

  4. #29
    Around now and then DnvrFox's Avatar
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    220-age is a very inaccurate and misleading formula.

    Individual MHR's can vary as much as + or - 20 points.

    Your MAX HR is your MAX HR and the only real way to find it is to actually get to it.

    Also, it varies by sport/activity.

    Much more important is your VO2 max.

    Perhaps simple perceived exertion is the best way to go.

    Don't become a slave to your HR Monitor, especially when you don't really know your max HR.

    And, yes, there is plenty of research to back up the above statements.

    Here is an interesting article:

    http://faculty.css.edu/tboone2/asep/Robergs.doc
    DnvrFox - still bicycling, swimming, walking and weight lifting at 74yo is participating a bit in BFN 50+.

  5. #30
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Agreed, 220-X(Years) is only a baseline estimate, with plenty of variance. My Cardiologist has cleared this 48 year old for a MAX HR of 220 as I sit! This is based on my stress test. That's the only really accurate measure of your MAX HR capability. To get a true estimate of your CV/pulmonary health, you need to be able to track O2 sat and have an EKG at varying levels of effort. If I run my HR up to 200 through exercise, I'm still maintaining an O2 Saturation of 90%, so my cardiologist is convinced I'm still reasonably safe to the theoretical MAX.
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


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  6. #31
    Senior Member Bill Kapaun's Avatar
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    Quote Originally Posted by squirrell View Post
    From June 17 to July 10, I lost nothing--went back and forth between 233 and 237. Then between July 11 and July 21, I lost 3 pounds. then from July 25 to July 31, I lost 5 pounds (in one week). Then from July 31 to Aug. 8, I lost 2 pounds. Since Aug. 8, I went yo-yo again and have swung back and forth between 224 and 227....
    Some digital scales are very inconsistent!
    They are basically +/- a certain percent AND a digit.
    I'd consider weighing your self 3-4 times, a couple minutes apart to check your scales consistency.
    Just a thought-

  7. #32
    Dwindling Roadie
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    Here's a little more on interval training and changing up your training methods to improve your riding.

    http://www.bicycling.com/speed/home....deshow-_-speed

  8. #33
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    Quote Originally Posted by squirrell View Post
    Not on insulin--that's why I started to lose weight to avoid going on it. I was on Metformin and Glimiparide--2 pills of each 2x a day. Doc cut out the Glimiparide and just gave me ok to come off Metformin completely as well. I was having severe lows.

    Which is the other issue I'm dealing with--eating enough carbs to sustain my level of riding but not spiking my levels since I'm off the meds now. If I take the meds, I drop low and have to eat more than I want to keep my levels up. Off the meds, if I take a day off from exercise, then I can't hardly eat any carbs at all or levels spike.
    Define your idea of a severe low. The reason I ask is that metformin shouldn't cause you to go low UNLESS you are exercising and not eating enough carbs which may be the case. What are your carb goals per meal?

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