Crazydad

Last May I realized I was almost the age of my Dad when he died and while I am not a chain smoking alcoholic I was significantly overweight and didn’t want to suffer the same fate. So I started riding again to drop the weight and get into better shape. I really didn’t change my eating habits at first because every time I tried to do both I would inevitably fail. So I started riding every morning (5:30am before work) because I knew that was the only time I knew I could get a ride in. My route was a 6.7 mile loop and the first time I did it in about 36 minutes and it took me about 30 minutes to recover. By the end of summer I had it down to 28 minutes with maybe a 3-5 minute recovery. In the process I dropped about 20lb (judging by how clothes fit – scale was broken and I really didn’t want to focus on the weight, just feeling better). I also found that I was changing my eating habits because a lot of what I used to eat now made me feel bad, like my body was rejecting the garbage I used to give it.

I was doing well in dropping weight until this fall where I seem to have hit a plateau. I think the main reason is the lack of ride time. 30 minutes on the bike is no longer sufficient for weight loss but I didn’t have time to go for longer rides. The fall is always crazy because we have 3 kids (13, 11, and 5 yrs old) that all have activities like football, cheer, and soccer. This means 3-4 nights a week there is some kind of practice and/or game and on Saturdays we have a soccer game and a football game. So that means evening rides and Saturday rides are out. I do have some friends that meet every Sunday at 2pm for an mtb ride that lasts about 2 hours and I am doing those when I can.

I have come to realize that if I am going to get to my goals I have to fully commit myself in both exercise and diet. I know I am finally ready to fully commit to changing what I eat (not calling it a diet since it will be forever) and how much I eat (portions are my main problem, especially with pasta). My concern is the exercise part. I need more saddle time to lose the weight but am not sure how to do that without completely abandoning my family (only the 11 yr old has the remotest interest in riding so family rides are out). Not to mention losing ride time to weather since I don’t have any winter gear and don’t really have the money to get any right now.

For those out there who have kids, how do you get your ride time in without catching grief about not spending enough time with your family? And does anyone have any suggestions for fat burning workouts that can be done indoors when the weather is not good for riding?

MrClyde

I'm right there with you. Here's some of my strategies.

Set a schedule to do something on a routine basis, even if it is just a 15 min walk. I rarely bike in the mornings before work, not enough time but a quick jog/walk, or just situps and pushups or some strength training. And try to work in exercise with the family activities. Can you walk or jog while waiting at some of the kids activities? If it is a one hour activity, I throw the bike in the van, drop the kid off then do a 45 min ride from there. If it's a short activity, just a walk.

Park as far as possible from the door at work and at the stores so you get some extra walking in to and from your car.

Eat lots of small meals. This is what really made the difference for me. I try to eat every 2-3 hours, but only eat about 150-200 calories at a time, and try to limit lunch to 500 calories. I switched to drinking only water unless I'm riding more than 2 hours. I was justifying a lot of calories in sport drinks that were not really necessary.

MrClyde

Oh, and plateus are normal, I think. I have hit about 3, and am currently working past one now.

StephenH

I've tried to do two things with diet. One is to eliminate some of the overly fat food like hamburgers and fries, so I'll go to Subway or get the chicken sandwich and skip the fries or something. The other is that I've tried to cut out eating after supper. I wouldn't eat that much, but then keep nibbling until bedtime, and that's another meal in there by the time you add it up.

Riding in less-than-favorable weather is partly a mental thing. I was able to get over 500 miles in November, and hope to pick that up some in December. Get a good headlight, some warm clothes, and go for it.

doc0c

Do activities with your family, that way they don't complain. It's a two way street by the way, which means that their activities are eating into your exercise time. I know that view is extreme, but it is essential if a compromise is to be reached. The best compromise is to do things together: two birds with one stone. Sit the family down for a meeting and discuss whether it's better that the kids have their after school activities or that they have their dad around for a long long time. If they are mutually exclusive (ie they're not mad that you go for a bike ride instead of watching their game), then it's all good.
Regarding plateaus and food, I recently broke my plateau by starting the Eat to Live 6 week plan. I intend on following the plan for the rest of my life as it makes a lot of sense and I have had a positive experience so far. No more hunger pains and bloated stomach. I've lost 5lbs since Friday and it seems to be dropping off constantly. It's very challenging to hit my caloric intake goal (1900 daily) on this plan, yet I feel full and satisfied and not hungry all the time. Check it out if you're interested.

BigPolishJimmy

I used to ride to my sons soccer games, I might miss part of the first quarter, but I was still there for most of it. For the winter I'm riding the exercise bike in the living room while we watch tv as a family. The exercise bike is quiet enough that it doesn't bother anyone while they are watching.

Daspydyr 

Sometimes setting the alarm clock to an hour when everyone is sleeping is helpful. That is how I carved out time. Include the kids if you can. Fortunately for me my youngest are 16 (twin girls) and want very little dad time. Dad money yes, time not so much. Good luck, keep plugging away, you will work it out.

Crazydad

Thanks for the suggestions everyone, I knew I could get some help here.

Didn't realize how much I was grazing at night until this made me think about it. And thanks for the Eat To live suggestion Doc, I'm going to look into that.

Crazydad

That is how I started, by getting up at 5:30 and busting out my loop. I actually got away from that because I was riding during my daughter's cheer practices, but now my wife is taking her while I'm at home with the 5 yr old. I guess I just need to get some winter gear and start getting up early again (I have never been a morning person and worse when it is cold ).

gunner65

I ride a trainer at night after the kids are asleep, that is if the weather is bad otherwise I gear up turn the blinking lights on and head out for an hour in the dark. I commute to work when I can but with the kids going to scholol and grandmas I have to commute less now. I know your pain I have 3 kids under five.

jethro56 

This is probably dumb but can you actively train with them? There may be drills that would help them in their sports that you could do.

cycleWV_23

I think these are all awesome ideas. Anything that you can do to use the time that you DO have. Take a ride out from their practices or ride out to pick up groceries and such. I think sometimes, people, including myself, look at the riding as a dedicated and serious event during the day. You have to prepare, and then be in the zone, and all this stuff. I'm starting to find that the key, a lot of times, is to just go out and enjoy a bike ride, dont make this huge event out of it. Whatever you do though, keep it up! Youre definitely on the right track

myrridin

No suggestions on how to find the time; but, 30 minutes a day isn't a bad level of daily exercise. More would of course be better, but if all you can manage is 30 minutes don't sweat it.

Of course to lose weight, if you can't increase your energy expenditures (calories burned) you just need to reduce the calories you eat. Even with only 30 minutes of exercise a day you can still lose weight if you just reduce calorie intake.

I'll second the recommendation for the eat to live book (or his newer Eat for Health). Basic principal is eat more of your calories as veggies...

billyymc

There are ways to get ride time in. What do you do while your kids are at practices? I ride - I don't watch them practice. If you want to watch them practice,then jog laps around the field.

Ride to their activities and have your wife bring you home if you don't have time to ride both ways. Can you ride to work -- that accounts for a lot of my miles. Get lights and ride at night.

Does it really get cold where you are?

exile

Clothing for the winter doesn't have to be all that expensive. A base layer is usually the only thing extra. Check out the Winter Forum for ideas on what people wear and in what temperatures. I am a year round cyclist and I don't really own anything cycling specific.

Basically it comes down to a base layer to help regulate temperature and a shell to contend with the elements. For example it is about 40 degrees and raining. I wore a regular t-shirt, long sleeve shirt (merino wool blend base layer), sweatshirt, and rain jacket. The rest of the week it will be highs in the lower to mid 30's The only thing I will change will be the shell (a thicker wind breaker) and I will add a hat, gloves, and neck gaiter.

As far as family concerns go it is your call. Don't afraid to be honest with them about what you are doing, or wanting to do, and why. You don't have to be brutally honest (like concerns you are sick and/or are going to die). But rather frame it in a way that it is about you (and not like your childrens schedule is interfering with your goals). The 13 and possibly 11 year old should understand. The 5 year old probably would not. Let them know if it is important for you to be there or they really want you there that you will be. Family is a priority. Whatever you do, try to go to each of their activities equally.

HelpMeRhonda

I've never seen it mentioned here, but my family has been doing the P90X dvds. I'll admit these dvds are a little extreme for me, but I'm getting much better. They are really good and there are a number of different workouts. We do them together when possible, but also alone if needed.

drmweaver2

If you can't increase the exercise time, you can up the intensity to increase caloric expenditure.
Put more simply, just ride harder to burn more energy.

Added comment - Look on craigslist for a trainer... Ride it indoors when you can't get out. the kids/wife will see what you are doing and might actually change their miinds about "letting you go out" for a ride and weather will no longer be a ride factor (from the "just do a damn workout" perspective).

JVoigt

In the winter I do an intense spin class 4 days a week at 5:30am. Getting up that early was brutal at first, but you get used to it. It's a great way to build/keep cycling fitness in the off season, and costs almost nothing at the local community center. After work, I come home, collapse, and spend the evening with the kids.

skilsaw

As I see it, riding is for my heart and lungs.
Dieting is to loose weight.

You can diet without impacting your participation in the children's schedule. Very Important.

I worked full time and did university courses at night while my boys were going through Cubs and Scouts, as well as little league and sailing. I misses some pretty precious time with my family that I can never get back.

Learn from my mistake.

Crazydad

Thanks for the suggestions everyone, I really appreciate it. Found out a friend of mine has some warmers and gloves that might fit so I can get my rides in before anyone wakes up. I know 40s may not be that cold for some of you, but I have lived in TX my whole life am finding the older I get, the warmer I like it. I'll ride in 100F all day long, but the cold kills me.

Also, from some posts above ya'll gave me some things to look at regarding my eating and some cross training stuff I can do when it is nasty outside. Thanks!

achoo

Just keep riding in the cold. You'll get used to it. Soon enough you'll be looking forward to those "nasty" days because there won't be anyone else out there. I was in your shoes in the summer of 2009 - barely making 6-7 mile rides in 30 minutes or so, and hating riding in the cold. Two days ago I did 60 miles in a 35F rain.

Just keep riding every day. Every week, extend your distance a little bit - the next intersection, the next street light, the next something - and go just a bit harder to keep the time constant. But keep at it - every day.

RunningPirate

Hi Crazydad -

Ahh...the "downside" to losing weight: You have less to move around, thus you burn less calories (sort of a happy problem to have, albeit frustrating).

Now - my perception on how this works may be off here, but here's a thought: You say you lost 20#. What if you got some panniers and loaded them with 20 lbs (or more) of weight? My logic tells me that would put the entire weight of the rig (you + bike) back to where it was when you were losing weight.

Again - I need to defer to those with a better grasp of physics on this, but I think it would work.

As for changing eating habits, try more subtle changes that would be easier to deal with, like switching from regular beer to light (If you're a drinker, that is), instead of harsh changes that make you hate life.

..OK - maybe the beer analogy isn't the greatest, but you get the gist

Also, is commuting to/from work an option?

Crazydad

Unfortunately commuting is not an option, because I have to take my girls to school on the way and involves freeway driving. Also, several nights i have to go straight from work to a practice.

Changing my eating really won't be that bad. When I look at what I eat, the biggest things I need to change are portion sizes and when I eat. With all of the practices and stuff, a lot of times I am not eating until after 8 and by that time I'm starving so my portions are just stupid. My commitment is to take an extra sandwich and some fruit or something to work on those nights to eat at practice and not eat anything after 7:30.

Mr. Markets

Okay, I have become a HUUUGGE fan of www.fat2fitradio.com (or download thier podcasts at iTunes). these two guys have a basic premise that makes absolutely perfect sense -- eat to be the weight you want to be. On their website you can calculate your BMR given the amount of activity you do. then set your daily eating pattern to 5 meals if possible, and keep the calories at or slightly below they BMR number. If you "strave yourself", you tend to plateau, but if you stay constat, you should lose one to two ponds a week.

exile

Changing your eating habits with a bunch of kids in the house will be difficult. Try to limit what kind of snacks you have in the house. Also beware that convenience will sometimes supersede correct eating habits.

Your best bet is to look for alternatives to what you have available. Instead of potato chips, have popcorn or pretzels. Instead of cupcakes or ice cream have a variety of fruits and/or buy frozen yogurt. Have nuts, yogurt, cheese sticks, fruit, veggies, or something else as alternatives. Instead of buying soda, look for drink mixes where you add the amount of sugar yourself. Starving yourself will not work long term. And changing your eating habits will come down to what you have available and is convenient. If it is not in the house, you won't reach for it.