garethzbarker

Hi I don't know anything about exercise really. But I've been trying to clean up my act and I'm looking for advice. Specifically, I'd like some training tips from clydes that may have been where I am at one time.

I've tried a lot of different work outs the last couple of years but never stuck to any b/c honestly I didn't enjoy them. But I got a MTB for my birthday some months back and I just really fell into it. I lost 30lbs and had a fun time doing it but I've started to hit my limits and realize I need some routine or something to progress. I usually just ride my MTB like a road bike, I kind of enjoy longer rides on the weekends

Background: 33 years old, 5'7, 230lbs, quit smoking this year (15 years 2 packs a day), Asthma, very slight disc problems, left knee gets a little sore so I worry about that sometimes.

Goals: Lose more weight, develop core muscles, Become a better cyclist, I'd like to take part in endurance events next summer and do some longer touring.

I actually have a lot of time this year in the mornings so I have time to train as long as I make myself do it. Oh and I ordered a Specialized Roubaix expert b/c I felt like that was the kind of bike I wanted to train on and was tired of using a MTB like a road bike. I will probably get that in a couple of weeks.

So I really don't know what to work on. I tried trail riding a few weeks back and I felt like I was going to die (literally) from climbing. The doctor said it was my lungs and I just forgot how bad an asthma attack can be. I really enjoyed it but my body isn't ready for that type of work. I think I should stick to roads. I've reached a point where my average speed hasn't gone up in a while so I think I've found my stable beginner's speed. I've been trying to cycle at higher cadences the last few weeks to get used to it and save my knee.

Any advice? Should I always do cardio or sometimes train strength? How many days a week should I ride? For that matter what's the best way to train strength? I'm a real novice at this stuff. Any tips or advice is most welcome.

Thanks

10 Wheels

Just keep doing what you do.
Get some meds for the asthma.
Ride some miles when you get the road bike.
You core will get stronger the more you ride.
Your saddle may be too high or too low causing the knee problem.

flip18436572

As soon as you get your road bike, get a professional fitting with the bike shoes and clipless pedals if that is what you have. Wear the same gear you will wear on the road and have them fit the bike to you.

Then ride the bike as you feel comfortable.

Do you need other exercise, in my opinion yes, but that is just me. Swimming is another great workout, and I would also consider some weight lifting. Is weight lifting fun, I think that depends upon the person and the day. It is nice to do some weight lifting and set some goals for strength improvement. I wish I had more time in the day to do all of it. Currently swimming is taking more of a priority, as I can do it early in the morning and do it safely. That is when I currently have time for a work out.

YMMV

zoste

+ 1 on a fitting, though the LBS where you buy the Roubaix should fit it for you.

There's is a ton of material for training, for instance:

general cycling fitness;

another general cycling;

long distance/endurance;

...you get the idea...

ToeCutter66

Try riding a fixie. I think I get twice the workout. But dont go brakeless.

garethzbarker

Thanks for the tips guys. I might add weights this winter and I'm going to build a strong training plan for spring.
ToeCutter I was going to build a fixie but it's just so hilly here I don't think it would work for me. I'm already sweating over whether or not a compact will be enough for me.

2Klose

If you want to train your core, you have to train your core. From what I understand cycling does not really help (it does some) your core muscles. Many exercises out there to build your core.
Google: Plank, Side plank,
If you perform single leg lunges with an exercise ball held over your head or push-ups with one hand on a small medicine ball or basketball. Anything that makes you unstable will strengthen your core. Oh and you can do all those without joining a gym or buying weights.
I love to ride, but have had 2 back surgeries due to wear and tear when I was younger. Having a strong core is critical for me to enjoy my cycling. YMMV

garethzbarker

Thanks, I'm very interested in core work. I found some cool exercises here: https://www.bicycling.com/article/0,6...5681-1,00.html
I started building a training schedule this evening and was thinking of putting the core work on recovery days. Can't decide if they will be better on those days or after hard rides. I'll have to just see which works best.

I also found some good cycling centric stretches you can do using a ball, door-jam, and your wall. Tried them out this morning and they gave me a hell of a stretch and took just under 20 minutes. I also like the idea of exercise I can do at home. It really makes everything so much easier and there are less excuses you can make that way.

The next thing I need to learn about is diet. I've just been letting my fiance control my diet and she's been restricting calories and steering me towards more vegetables. But my father said If I want to change my goals from just weight lose to training I need to get more technical about when and what I eat. This is all new to me. I know that for a long time I wasn't eating enough on long rides. One day after about 5 hours of riding I hit 'the wall' for the first time and it was plain freaky. I got real dizzy and almost passed out sitting on my bike seat haha. 10 minutes after getting some carbs I was fine and back on the bike. So I need to read up on the best way to maintain weight lose but have the protein ready for muscle development and how to keep yourself in good shape on longer rides.

I'm really excited about next spring. I moved my schedule around and actually have up to 3 hours of time every morning just for health; and then I have time at night as well. I feel lucky because a lot of people don't have opportunities like that. Should be able to get a lot done if I can keep focused and not be lazy.

MrClyde

Been there done that on the eating during rides. I have tried cold cereal, oatmeal, eggs, a variety of foods prior to riding. I was eating too much before the ride, and would get uncomfortable 3-4 hours in then bonk at 4-5 hours because I wasn't putting enough in during the rides. So I stopped trying to eat so much before the ride, and went to refueling during the ride. Works much better for me.

Now, I eat a homemade power bar or a yogurt, and a medium glass of water before I head out. If it is going to be pretty intense, I take a gel pack prior to starting as well. Then gatorade, 2 bottles last me 2 hours, refill as needed and a gel pack or snack every 45 minutes. I like gatorade because I like the taste, and I don't have to eat as much versus drinking straight water. If it will be hot or longer than 4 hours, I take enduralites as well. You can substitute a lot of things for the gel packs if you wish.

I do not eat a "full meal" unless it is 3+ hours prior to the ride.

bigtempo

I really hate the gym and lifting weights but I know it is important. I use a medicine ball and free weights. You can do many core exercises with a medicine ball and a kettle ball.

As far as your diet, and if you are really serious about it, you need to find out how many calories and protein you should be intaking. Try caloriecount.com or one of the many sites out there. If you can see a dietician. I use an app on my iphone called Lose it and am 4 lbs shy of 50. Protein was another huge thing for me. I was way under eating protein. I intake about 110-120 grams per day right now, but everyone is different. Also, it is really important to intake protein within an hour after your anaerobic (hill climbing, lifting weights...). And there are different types of protein. Casein is best had at night (Milk, cottage cheese) because it takes the slowest to break down and will feed your muscles throughout the night. Be aware of any food allergies with protein consumption.

You can climb now if that is what you want to do/improve on. Just take it easy at first. Do a smaller hill and not try to go all out on the big climb. Or do a normal ride you are comfortable with and end it with an easier or shorter hill. Try pushing a harder gear on these smaller hills as you get better. You will get stronger. Just stop if you need to. Once you get stronger on these smaller hills, take up jogging/running/or going up stadium stairs. I got to a point where I was climbing but felt I had no more strength. I replaced to of my riding days with running (uphill mainly) and within 2 weeks my climbing power had improved tremendously.