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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 08-25-09, 06:21 PM   #1
Bob.w
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When and how often do you ride?

I am getting back into riding primarily to lose weight and for the cardio exercise. Work gets in the way of my cycling plans, but I have been trying to ride M-W-F, 20 miles each evening. I want to extend that distance, but by the time I get home from work, change, ride, get showered and eat dinner, it is close to 8pm or later. If I increase the distance too much, I will be eating even later, which is not in the best interests of my weight loss goals. Thus far this month, I have only logged 100 miles.. (yea - had a week where I only rode on Wednesday, another when I only got a chance on Monday... )

Do you (the collective you) ride every other day, or every day? I haven't tried riding in the mornings before work, as I would have to get on the bike at daybreak (or start riding while dark) to get in a decent ride and then get to work on time. (And of course, the tires will know the day when I have an important first thing in the morning meeting, and chose that day to go flat....)

Thoughts, suggestions, how you all get tons of miles logged while still working M-F 7am - 5pm would be most welcomed. Thanks to all in advance - Bob
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Old 08-25-09, 06:29 PM   #2
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Is commuting an option?
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Old 08-25-09, 06:33 PM   #3
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Some one just sugested this to me today, so I'll share it with you. Train to time, not distance. Go up more hills or alter your gearing. Twenty miles. I wish I could do twenty miles. How long does that take you?
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Old 08-25-09, 06:35 PM   #4
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I try to log 10-15 miles a day and more on the weekends. I don't look so much at the mileage as I do the quality of the ride. Could I get my heart rate up and keep it elevated without getting tired before my time (sun) runs out.

I ride as much as I can. Any ride helps ;-)
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Old 08-25-09, 06:38 PM   #5
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I ride 6 days a week...usually, recovering from an injury still so my ankles are a little sore, and take 1 day off for rest. During the week, is between 5-15 miles depending on whether i've got school or not. On the weekend is a longer ride 30+ miles and a rest day. Being a full time grad student and substitute teacher has its advantages hehe, I pretty much get to ride whenever I want, have been doing late mornings/afternoons but am transitioning to early mornings now, much nicer out and less people/cars.
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Old 08-25-09, 06:55 PM   #6
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I usually ride Saturday and Sunday then squeeze in one or two 20 mile rides during the week after work. My weekend rides are longer and slower (25-50 miles depending on how I feel and how many things on the "honey do" list). On the days I don't ride, I do the eliptical machine at the gym or rest.
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Old 08-25-09, 07:06 PM   #7
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I've been riding consistently six days a week since the end of May, but I have a flexible schedule working from home most days (I only go into the office once every 2 weeks or so, for meetings). Honestly, just breaking the habit of sitting down in front of the computer and staying there all day was really hard for me. So back to the riding, my riding schedule goes monday-thursday 1 to 1 1/4 hour ride at least (I have an 18 mile loop from my house that I cobbled together that works out nicely for that), I like to get a 2 to 2 1/2 hour mild hill training ride one of the weekdays if I have time and/or just talk myself into it. Weekends I go out with the local club usually anywhere from 40-50 miles, routes vary, and a solo day on the odd weekend day that doesn't have a club ride scheduled. Almost all of these are road rides, I toss in a mtb ride every few weeks just to mix things up.
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Old 08-25-09, 07:18 PM   #8
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I generally try and ride four days a week. A long ride Sunday (three to four hours), then about an hour Monday, Wednesday and Thursday afternoon after work. I lift Saturday, Monday and Wednesday mornings, and run Saturday, Tuesday and Thursday mornings.
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Old 08-25-09, 07:39 PM   #9
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I more to less ride when I feel like it. Some weeks I ride every day and some weeks I don't ride at all. There is more than one form of cardio mind ya know. Just find some way to stay busy and keep the ole heart rate up.
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Old 08-25-09, 07:39 PM   #10
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6 days of week. 5 of those 6 days are commutes, 11.6 miles total. Saturday or Sunday is a long ride somewhere between 20 and 75 miles. Fits very well in my schedule.

Eating late has not made any difference in my weight loss. YMMV, of course.
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Old 08-25-09, 07:44 PM   #11
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I usually ride 6 days a week. At work during lunch I ride about 12-14 miles, then on the weekend is usually a longer ride. This Saturday will be a 50 mile ride. Some nights during the week I ride about 8 miles with my wife.
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Old 08-25-09, 07:46 PM   #12
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Pretty much every day when I get home. Been riding 20-30 miles a day, usually a 12 mile loop on Wednesdays, longer on weekends. Just did 31.9 miles or so. That would interfere with the family life if anything much were happening around here, but as is, it works fine. I've got 520 miles in August so far, and still have the rest of the week plus the Hotter-n-Hell 100 to go.
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Old 08-25-09, 08:05 PM   #13
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The key thing is that you got to find what works for you. If time's a major limiting factor, find other things to do, or mix things up. Try to push yourself harder with a different route with more hills or sprint, or try to find something special to do on the weekend that will let you take longer. But whatever it is, do it for you and do what works for you. Besides, for cardio, the more important thing compared to most is that you're doing it than necessarily how long you're doing it!
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Old 08-25-09, 08:07 PM   #14
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I just started riding, as well, and try to get between 30 and 60 minutes a night Mon-Thur (take Friday off) and Saturday then a longer ride on Sunday. In addition to simply "logging miles", I try to do some sort of interval work out Mon, Wed, and Sat. It might not be perfect but I've noticed improvement in my riding by doing this. As far as time goes, I work from home and make it a point to slip out no later than 5:30. I can always come back and finish a task after my ride.
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Old 08-25-09, 08:56 PM   #15
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My commute ride today was 30 miles r/t. I left the house 6AM to get to work 7:20; I left work 6:15 PM to get home 7:30. It is not carved in stone that you must eat dinner earlier than x:xx PM. It may help you to restructure your meals so you are eating a larger meal at noon, perhaps a late afternoon snack; then a lighter supper. When I don't bike commute I usually end up exercising either 6-7:30AM or 6:30-8PM either in the pool or on the bike. I am at the office 10 hours a day plus any time to do the commuter cleanup/changing.

I find that I am much more likely to exercise after work if I do NOT go home to change first. Inertia and distractions at the house get the best of me.
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Old 08-25-09, 09:58 PM   #16
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I am just getting back in to riding also. I am quickly becoming "addicted" and need the fix. However, like tonight, I was tired from work, got home late and felt it was better to rest tonight.

So, my answer is ride as often as you want. I am pretty new to this, but I can already see the benefits of mixing up the rides so they involve more difficult terrain as opposed to sheltered flat areas. Hills and areas with wind mix it up.
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Old 08-26-09, 07:08 AM   #17
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I ride 6 days out of 7. Timed rides around a 0.26 mile loop with almost zero traffic so I seldom have to break cadence. 30 to 45 minute sessions depending on how the engine feels that day. 4 warm up laps and 8 cool down laps. Weather permitting Saturdays & Sundays I'll ride in the morning and then again in the afternoon. Friday is a rest day.
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Old 08-26-09, 07:56 AM   #18
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I ride for 45 min (from 6-6:45) in the morning, before work. If I have something going on and cant ride in the morning, I'll do it from 7pm-8pm , a little bit after dinner.

I do that M-Th. Friday I take a break, and allow time for rest, because on Sat/Sun I do my long rides, where I ride for 2 hours.

Mileage varies, depending on the route I take (since a lot of my area is hilly, and some routes are more hilly
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Old 08-26-09, 08:50 AM   #19
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Weekdays I ride to the bus stop and back, probably 2 miles each way. Weekend (usually Friday, Saturday, Sunday) I do longer rides into the mountains, and lately I've been starting before sunrise because it's quiet then. These rides range, so far, from about 15 to about 45 total, usually with about 2000 feet of climb in there somewhere.

So... ride when you can. It's usually hard to get out the door but once on the bike I'm glad I did it. One way to make this happen is to simplify it: make sure your bike is ready all the time, have the kit you need easily to hand, and then get up and go. If it only takes me a minute to get out the door I'm more likely to do it.
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Old 08-26-09, 08:58 AM   #20
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I sold my car in 2005.

Now I ride to/from work, run errands, pay bills, ride with the kids, etc. EVERYTHING I do revolves around riding the bike to get from A to B. As far as intensity is concerned, I never get off the bike dry, or able to carry on a conversation. Generally, I target 145-150 heartrate (got familiar w/ how that felt when I had the HRM), and I pretty much nail it. Sometimes, I get above about 155-160, too -- THAT aches a little! (But then, according to the "220" heart rate table, my max is 170, anyway)
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Old 08-26-09, 09:03 AM   #21
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5 days a week. 270 per month. As previously said... if you only have 30 minutes to ride during lunch then I use that to hammer it. If I have longer I rider farther and slower Use the time you have to train and worry less about distance. Get some lights and ride at night might help you as well. Living in AZ it is easy to ride at night in the summer as it is still 100+ till 10pm.
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Old 08-26-09, 09:35 AM   #22
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Quote:
Originally Posted by wirehead View Post
6 days of week. 5 of those 6 days are commutes, 11.6 miles total. Saturday or Sunday is a long ride somewhere between 20 and 75 miles. Fits very well in my schedule.

Eating late has not made any difference in my weight loss. YMMV, of course.
This is pretty much my plan too, although I take the long route home so my commute varies from 11.5 miles to 20 miles a day during the week. I'm working up to 200 mile weeks by the end of the summer. It even bugs me to take one day off, but I make myself do it.

Where do I get the time? I just ended a five year relationship in April and really don't feel like dating at the moment, so my schedule is pretty open right now. I'm in a grad program that starts again in the fall, so I might have to cut back then.
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Old 08-26-09, 10:38 AM   #23
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My goal each week is to ride between 25-30 miles on Monday, Tuesday and Thursday.

Wednesday and Friday I ride around 10 miles or so with my GF. Much slower pace. More to spend time with her than the actual ride.

Saturday---bigger ride 60 miles is the goal.

Sunday--around 30-40 miles is the goal.

I started riding about a month and half ago. That is my schedule every week. I have yet to follow it exactly though because of weather.

I have a trainer and use it, but I also have a.d.d. and my ability to peddle and not get anywhere is small
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Old 08-26-09, 10:39 AM   #24
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I only manage 2-3 rides a week but my average ride is 50+ miles.
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Old 08-26-09, 11:17 AM   #25
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Quote:
Originally Posted by Bob.w View Post
I am getting back into riding primarily to lose weight and for the cardio exercise. Work gets in the way of my cycling plans, but I have been trying to ride M-W-F, 20 miles each evening. I want to extend that distance, but by the time I get home from work, change, ride, get showered and eat dinner, it is close to 8pm or later. If I increase the distance too much, I will be eating even later, which is not in the best interests of my weight loss goals. Thus far this month, I have only logged 100 miles.. (yea - had a week where I only rode on Wednesday, another when I only got a chance on Monday... )
Dude...if night-time's not working, and you're at work during the day, that only leaves you before work. Simple.

Quote:
Originally Posted by Bob.w View Post
Do you (the collective you) ride every other day, or every day?
Pretty much ride every day. But, one day is hard/long, the next is a recovery ride (slow, fast-spinning). You tear your body down on the hard days. It re-builds itself stronger on the rest/recovery days.

Quote:
Originally Posted by Bob.w View Post
I haven't tried riding in the mornings before work, as I would have to get on the bike at daybreak (or start riding while dark) to get in a decent ride and then get to work on time. (And of course, the tires will know the day when I have an important first thing in the morning meeting, and chose that day to go flat....)
My commute has me leave the house at 4:30am (yes I use lights/reflectors). I'm at work at 6:05 am and working by 6:15-6:20. I get home in the evening 5:30--6pm and am in bed at 8:30. Sorry to be so blunt, but if you want it, it's time to HTFU.

Here's my usual schedule. Occasional family or job-related time constraints will effect it, but for the most part, this is normal:

6 rides a week
Mon/Wed/Fri -- morning commute 20--40 miles, round trip.
Tues -- Off
Thurs -- evening hammerfest, 40-miles +
Sat -- Training ride 50-miles + or century
Sun -- Race (50-miles) or Recovery ride (25-miles)
Weekly totals: 200-miles +
Yearly Totals: 8,000-miles +
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