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  1. #1
    Senior Member RoaringMad Mac's Avatar
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    RoaringMad Mac's Cycling log and Diet Thread.

    Okay guys I am back and pretty much have to cycle now.

    Long story short my shoulder had been getting less ROM from lifting weight and I went back to the doctor. He took Xrays and low and behold all the arthritis was back in my shoulder so I am now back in therapy and cannot do heavy lifts anymore.

    So be it. I can still cycle. I am staying on it this time. I used my stationary to do cardio after weights but now I am going to concentrate on getting on the road and riding since it did me so good at other times in my life and I get such a lift from it.

    SO get ready to see my boring posts each morning on here.

    I am hoping we move our office in the next year somewhat closer to our homes so I can commute by bike. That would be super awesome.

    I will put my Today's ride in the next thread. Just wanted to say hi to you all and explain that I am back on here with you guys again, but still running my other site. I just can't lift heavy anymore and that is kinda a blessing in disguise. I guess.

  2. #2
    Senior Member RoaringMad Mac's Avatar
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    awesome! awesome! awesome !

    Had one of the best workouts to date this morning and all I did was ride my bike.

    I rode a little over 6 miles but rode up some pretty steep hills as well. My heart rate spiked at 160 today. I have not reached that in over a year. Cool to get it up. It averaged in the 130's. The stationary I could never really get it to stay much in the 120's maybe I was not giving it what I should have on the stationary but the mountain bike was really working my ass off.

    I am going to continue this route I have for this week and slowly push up the route a little longer as I get in better shape I can do more miles or longer distance and try my best to pedal faster.

    Here is a question . Should I just keep this same route and try to do it faster or each week push for a longer distance Or try to pedal faster and cover more mileage in the 30 to 40 minute range. I want to pedal up to 1 hour.

    I have ordered another seat. To hell with what the bike shope guys said about keeping a slim saddle. I was reading yesterday and the seats are supposed to sit on your "sit bone" well my ass and bone structure is bigger than most and I still feel like I am sitting on to slim a seat. The bigger seat will sit better and support my weight. The whole idea is to stay in the saddle longer right.



    I know this is not near what some of you do but I will get those miles up.

  3. #3
    Rabbit Habbit! Jerry in So IL's Avatar
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    Hey Mac, you have to start somewhere!

    If you can stand the scenery, stay on the same route, if not the change to another one. I have four longer routes and I use to "time" myself when I want to keep pushing myself to be faster. I know when I should be passing a certain landmark for a certain time. That way I'm not worrying about a timer and stuff. They also have great bathrooms and snack shops on them!

    I quit lifting a few weeks ago and doing just swimming and biking til the winter forces me inside agian. I like the outside too much!

    Just keep pedaling!

    Also, I do a core workout twice a week, http://www.beginnertriathlete.com/cm...?articleid=486. I work up a pretty good sweat, and haven't had any issues with my back since.

    Good Luck
    Jerry
    I'll be needing that for squirels and such....

  4. #4
    Senior Member RoaringMad Mac's Avatar
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    Thanks for the link.


    Yeah, I am approaching this again like I am a complete beginner.

    Also thanks for the advice on the route stuff.

  5. #5
    Senior Member racethenation's Avatar
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    Good job on getting back out there.

    Honestly, I do both. I have some standard routes of 10, 12, 17 and 20 miles that I pull out when I need a quick weekday ride. These are all routes that are useful for working on one thing or another, but if these were all that I did, I would have probably quit cycling. I love doing new rides and trying different routes and combinations. It is one of things that keeps cycling fun for me.

  6. #6
    Senior Member RoaringMad Mac's Avatar
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    I now live in Birmingham or on the outside of Birmingham kinda up in the hills. Where I live we have some pretty massive hills to ride. One thing is for sure I have some big goals to conquer. LOL

  7. #7
    Senior Member breadbin's Avatar
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    Variety is the spice of life! I'd keep doing the 6 mile route that you do but all the time. You'll be amazed how quickly you might lose interest when the route is so familiar. I'd suggest getting a local ordnance survey map and trying different routes. Maybe even drive into somewhere and do a different area altogether.

    Good luck with the commute but you know you can drive part of the way and finish it on the bike? Not ideal but works well until you move.

    Also on the should i go faster or longer? I'd suggest just try to enjoy it. I might suggest getting a friend to go with you for a chat, bringing a camera and taking pictures - we all love to see pictures, if you push yourself too hard too soon you won't keep it up. well thats what happens me at any rate.

    Good luck with the cycling, sorry to hear bout the arthritis. Keep us up to date with your progress. I'll be keeping an eye on your progress. Remember - pictures!
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  8. #8
    Senior Member RoaringMad Mac's Avatar
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    04-14-09 stormy morning.

    well all intentions were to get back on the bike this morning and do the same route.

    we had storms coming through and I still have a stationary bike.

    I rode the stationary for 50 minutes this morning. the 1st 30 minutes I did at moderate pace and the next 20 minutes I did a hill program that kicked my butt.

    Weather is supposed to be good the rest of the week so I will catch up and be riding outside for the duration of the week.

    Thanks for all of the comments and ideas. I like the one about Driving partially to work and riding the rest of the way.

  9. #9
    Senior Member RoaringMad Mac's Avatar
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    04-27-09

    I will be posting my everyday log times and workouts to keep me accountable. My first two weeks was spend between the stationary and road riding and therapy.

    This starts a new day and I hope you guys will bear with me because I'm going to have a lot of questions.

    I road this week-end in Mississippi and talked with some regular cyclists that were actually impressed that I had as much endurance as I have. They were trying to talk me into doing some clydesdale races but I want to drop much more weight before I even thing about that. I was told with my leg strength that I might do pretty good and the fact that I was able to keep up with some of them while we were riding I might do okay.

    Like I said I want to make sure I drop much more weight before I even think about that.

    I guess the competitiveness in me needs to be able to do something since I can't really compete in powerlifting anymore because of my shoulder issues.

    I just wanted you guys to see this because like I said I will be asking alot of training questions but the one true statement is just time spent in the saddle.

    This is also posted over at my forum as well where I consult with a good friend of mine on my diet and stuff like that.

    Hope I don't bore you to much because I can get long winded.

    All comments are welcome.

    Monday Morning

    Ride for time up to an hour

    Monday afternoon
    Ride for cardio blast. Ride 5 miles and try to beat the time each time.

    Tuesday Morning.
    Ride for time up to an hour

    Tuesday Afternoon
    Ride for cardio blast 5 miles

    Wenesday morning
    Weights
    Chest and Back
    Flat press 15 to 20 reps 4 sets
    Incline Press 15 20 reps 4 sets
    Dumbbell Fly 15 to 20 reps 4 sets
    Lat pulls 15 to 20 reps 4 sets
    Seated Row 15 to 20 reps 4 sets
    PowerTec Power Lever Row 4 sets 15 to 20 reps

    Wenesday after noon off ( I play in a pool league)

    Thursday Morning
    Ride for time 1 hour
    Thursday afternoon
    cardio blast 5 miles

    Friday Morning
    Ride for time 1 hour

    Friday afternoon
    Yard work.

    Saturday morning.
    Ride for endurance.
    each week I want to push the mileage up and I will be recording it.

    Saturday afternoon
    Off

    Sunday Morning
    Biceps and Triceps
    PowerLevel Curls 15 to 20 reps 4 sets
    Tricep pushdowns 15 to 20 reps 4 sets
    One arm preacher curl 15 to 20 reps 4 sets
    Lying Tricep extension 15 to 20 reps 4 sets
    Cardio
    30 minutes road bike right after weights.


    From this moment on this will be my weekly schedule. The weights are only for maintenance. I've got enough muscle mass to last me for along time so I don't have to worry about to much loss in that catogory.

    I will not be doing leg exercises as the bike is plenty.


    I have talked to Ronnie and I am adding about 50 more grams of carbs a day to my diet to make up for all of the cardio I am going to be doing. Fat should be used as alot of fuel for this but I want to preserve muscle mass but at the same time I don't want to boink out while riding the bike.

    We will see what this will bring. I'm 100% dedicated to this. This first couple of weeks have been dieting pretty good but also getting out of therapy which I am not going back because that is just a hole in my bank account. They are not doing anything for me. and I am not paying them freakin 100 dollars a visit for me to do those exercises that I can do on my own for free at my house,to get my range of motion back. Hell the only thing they were doing was doing manual manipulation on my back and shoulder and I can get that with a massage therapist. But anyway. The first two weeks have been getting my bike the way I needed it and getting on the stationary to get my legs prepped for what I am about to do.

    I am thinking about selling my PowerRack at the house to first make more room for the multisystem and also use the money to maybe go for more upgrades on my bike or possibly another bike. I have to consult some of the bike people on the bike forums that I go to about this. This whole thing here will be posted over there as well.

    I will say this For the small amount of riding I am dong right now. I know I will build up my endurance and drop weight. It is just going to take time in the saddle and watching my portion sizes on my meals and following the correct diet plan for success.

    Here we go.

  10. #10
    Senior Member RoaringMad Mac's Avatar
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    04-27-09 Morning workout

    Did not get a chance to do my ride this morning. Power went off last night and my alarm clock was behind. Luckily I got up and went out and walked for 45 minutes for 2.50 miles LOL. I will ride tonight when I get home.

  11. #11
    Senior Member RoaringMad Mac's Avatar
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    Morning ride

    10.06 miles
    1:03:40

    Good time I found my good morning route with one hell of a finisher. The last mile is the hardest in my book and it is right in front of my house.

    Heck I might just start going this 10 mile rided every ride to get the numbers up and burn the extra calories.

    I had so much fun this morning. There was not alot of down hill time. only long enough to get downhill and go right back up are go at another grade.

    I beat one major hill this morning. I will try the other hill later. It is even worse.

    The lighter I am the easier these hills will get to a certain extent.

    Here are some pictures of the bike I'm riding now. with the tire change.
    Attached Images Attached Images

  12. #12
    Rabbit Habbit! Jerry in So IL's Avatar
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    Hey Mac

    Haven't posted here in a couple of weeks. Glad to see you are sticking with it and riding.

    I'm getting in almost 125 miles a week now with my roadie! But I almost wish I had a 29er to just mash up hills on and ride more single track on. I like the long hilly road rides, but my damn hands are going numb! I'm going through the "fixes" to see if anything can be done. I think its me pushing too hard and wearing out my legs and then I'm sitting on the saddle to much and it hurts so I'm leaning my body wieght forward and putting too much pressure on my wrist and hands. My bike fits me very well. I just need to get my legs stronger.

    Good luck!

    Jerry
    I'll be needing that for squirels and such....

  13. #13
    Senior Member RoaringMad Mac's Avatar
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    yeah, my hands start going numb too. I wish I knew a way to alleviate this. If that was not a problem I would not have many problems riding. I finally got the seat in the right position. Maybe someone here could help with that. I have a set of bar-ends that I use for different hand positions but this only does so good.

    I am like addicted to this now.

    I think that since I can't really lift weights I am pouring all of myself into this and it is taking effect on me. A good effect at that because burning up all of these calories is what I need right now. I can't wait til it gets even hotter outside either. Great time to finish a long bike ride and go jump into the pool.

  14. #14
    Rabbit Habbit! Jerry in So IL's Avatar
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    Floating in the pool! Way to cool!

    The best ways to prevent the numbness I found is here. But that was AFTER mine started really bad! Good Luck.

    I find myself "working" a MTN bike as well. Its exciting riding fast and hard.

    Jerry
    I'll be needing that for squirels and such....

  15. #15
    Senior Member RoaringMad Mac's Avatar
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    Afternoon ride
    41:58
    6.32miles.

    Good ride. I beat my time from yesterday on the 5 miles the rest was cool-down. I am constantly seeking new routes in my neighborhood

  16. #16
    Senior Member RoaringMad Mac's Avatar
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    Jerry thanks a million for that link. It helped tremendously.
    Quote Originally Posted by Jerry in So IL View Post
    Floating in the pool! Way to cool!

    The best ways to prevent the numbness I found is here. But that was AFTER mine started really bad! Good Luck.

    I find myself "working" a MTN bike as well. Its exciting riding fast and hard.

    Jerry

  17. #17
    Senior Member RoaringMad Mac's Avatar
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    only took a small ride this afternoon

    4.39miles
    34:49 minutes

    but the route I took I will have to take a picture of it. Only a picture will tell the story. it was like ________________
    straight up hill.

    My heart felt like it was going to explode. I made it up about 3/4 of it. I was hitting my threshold of about 172 on the heart rate monitor.
    Last edited by RoaringMad Mac; 04-29-09 at 08:15 PM.

  18. #18
    Rabbit Habbit! Jerry in So IL's Avatar
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    Better than me. I worked out last night and swam today. Hands/fingers still numb. Might have to see doctor about it. Think I REALLY screwed up something.

    Jerry
    I'll be needing that for squirels and such....

  19. #19
    Senior Member RoaringMad Mac's Avatar
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    That site you gave me about pain and cycling really helped out. I noticed one bad thing in my poster that I changed and it helped more. Now. I still had my hands going a little numb but I honestly thing with the long road riding and straight bar are attributing to this. I feel as though my saddle is in the right place and sits well. All I can think of and this is just trial and error for me is that as I'm riding I notice that when I have more tension on the pedal like pedaling in a higher gear (harder to pedal) or the 90 rpm rate I seem to not be putting that death grip I unconciously do on the handle bar. I have bar ends on the handle bar that tend to break up the hand postions for me. This helps to an extend but those bar ends are really hard. I was thinking about getting bar tape and making it a little softer. Don't know if that will do anything or just wasting my time.

    Ride this morning
    10.21 miles in 1:03:27

    Not bad if I say so.

    Last night I did a hill that I wish I would have taken pictures of when I was at the bottom. I might just go in my truck and take the pictures of the hill. It freakin fried my lungs.

    I have several pictures I will put up when I get to work. I have to eat breakfast and get ready but I will put some pictures of my route everymorning.
    __________________

  20. #20
    Senior Member RoaringMad Mac's Avatar
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    As promised here are some pics of where I ride I will post some more of the really hard hills when I get to them. I know some of these don't seem so big. I just wanted to take some snap shots of the easy parts right now. I will post the really big ones later.





















  21. #21
    Senior Member RoaringMad Mac's Avatar
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    Well tonight I really did not ride that much. I rode with my sister in law and wanted to make sure she was alright. but some riding is better than no riding right. My wife rode some as well, and the two of them hopefully will start riding together.

  22. #22
    Rabbit Habbit! Jerry in So IL's Avatar
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    Hey, I've found out that sometimes less is more! We need light days of riding, just like in weight lifting, to allow us to just enjoy what we do.

    I had a great night! DD was out of softball early so we went up to the gym and did intervals on the Life Cycle and elliptical machine. Then I went ahead and swam for 30 minutes just at a nice smooth pace. When we got home, the neighborhood kids wanted DD to ride to the park with them, so I went too. I took the Hard Rock and just about did an over the handle bars flip when I tried to bunny hop a HIGH step! Somethings a fat 40 yo shouldn't do when challanged by 15 yos! But we just got in a few minutes ago. It was great just pedaling around sipping on a Diet Mt DEW and cruisin the streets. Youth IS wasted on the young!

    BTW, I haven't seen flat ground in a picture yet! Hate to see the what the big ones look like! That poor pony is living on an incline!

    Jerry
    Last edited by Jerry in So IL; 04-30-09 at 08:27 PM. Reason: forgot those damn hills!
    I'll be needing that for squirels and such....

  23. #23
    Senior Member RoaringMad Mac's Avatar
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    ride this morning

    1:02:44
    10.10 miles

    some more pics LOL. Last until I find another place to ride.
    ride this morning












  24. #24
    Senior Member RoaringMad Mac's Avatar
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    much faster today. even though it was only 7 miles we were having rain and I just did not feel like getting really caught in it. Maybe on a warmer day I would not mind.

    7.16 miles
    0:42:29 minutes

  25. #25
    Senior Member breadbin's Avatar
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    Keep it up! You're doing great. I can empathise with you regarding the rain but you did great to go out at all!
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