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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 04-09-12, 12:43 AM   #1
avance
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My first ride

I took out my new Specialized Roubaix and broke myself in doing a 5 mile trip. My legs feel like jell-ooo....

My wife thinks that my cycling bibs look sexy, I thought I should be a contestant on the world strongman contest.


Anyone have a good cycling workout so I wont be winded 3 tenths of a mile into the ride??
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Old 04-09-12, 03:22 AM   #2
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I took out my new Specialized Roubaix and broke myself in doing a 5 mile trip. My legs feel like jell-ooo....
Congratulations! They'll probably feel even worse tomorrow. But they'll get better.

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Anyone have a good cycling workout so I wont be winded 3 tenths of a mile into the ride??
Yes, start out down a steep hill. Of course then you'll be really winded on the way back!
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Old 04-09-12, 05:20 AM   #3
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Nicely done avance! Six months from now you'll look back and think I can't believe I got winded after riding only 5 miles!
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Old 04-09-12, 06:15 AM   #4
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5 miles is great for a first ride. I suggest doing that every other day for 6 weeks. The first goal is to form the habit not to see what your limits are each trip. Here is my first trip advice:

The following is a theory. I don't have the resources to prove this but I believe this happens to many new people starting a fitness program.

After a few trips your body will start releasing endorphins. You'll be going along and fairly suddenly it'll feel like you can ride a lot further than ever before. The problem is that you haven't suddenly gained fitness. It's just that the pain is much more easy to endure. I think many people see this as a signal to go on a quest to set higher and higher records. This works for awhile and a level of expectation sets in. At the same time after each ride you're not fully recovering from the last ride. Eventually your goal is so high and your recovery is so incomplete that you dread going for that next ride. Guilt sets in. You quit riding.

Lets compare the above with just riding or in my case walking 20 minutes a day when you first begin. Each day it gets easier. Each day you feel better physically and mentally. Your heart gets stronger. Your lungs get better. Your body is rebuilding itself. A routine sets in. If for some reason you can't do it on a specific day you find yourself missing the workout, eager to continue the next day. Later (the YMCA says six weeks I waited six months) you're ready physically and mentally to start extending and pushing yourself.
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Old 04-09-12, 06:58 AM   #5
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Nothing "wrong" with that theory, and obviously it worked quite well for you. I agree the mental side is. Ore difficult to master than the physical part.

I would point out a potential drawback, and that's time to potential. If you simply pick an exercise you can complete one day one, and stay at that level for 6 weeks, your progress will be much less than an individual who gradually increases the effort. Of course, if you increase the effort to the pont you quit, then the increase won't do you much good.

I personally have found mixing up my exercises and taking a minimum of two rest days a week is what works for me. But, I am pushing at a higher level.

Just two sides to the same coin. But just keep in mind that if riding has your but sore, or legs whipped, try taking a nice brisk 30 mi ute walk that night instead.

I also have found that going places instead of always leaving out my front door has helped me too. I found if I just do the same route every time from my house, I got very bored.
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Old 04-09-12, 09:55 AM   #6
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Legs feel good today. I did take my dogs for a 1.5 mile cool down walk last night. What really got me tired was the hill that I got up to 25mph without pedaling down, I had to climb it about 1/2 mile from the house. It is a long gradually climb and I did it at 6mph. My legs were toasted..

I used to do 2-a-days in the gym and then I would get minimal results. I would do this for a month and then quit. It is an endless cycle of not exercising, and eating correctly. One has to find the right exercise for themselves.

I need to get one one of the mile trackers/weight loss things that I see in others signatures. That is motivation.
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Old 04-10-12, 05:47 PM   #7
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Just keep doing it. I got back into cycling after being a heavy smoker for waaaay too many years. Two seasons ago I thought three or four miles was great. Last year I did just short of 1,900 miles and I have almost four hundred so far this season. It's truly amazing how fast your body will get used to it.
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Old 04-11-12, 12:03 PM   #8
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Legs are getting a little used to it. Did over 5 miles the first night, 7 the next and then 8 miles last night(the head winds in every direction were rediculous last night). I might do a 4-5 miler tonight as an off night.
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Old 04-11-12, 07:33 PM   #9
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Legs are getting a little used to it. Did over 5 miles the first night, 7 the next and then 8 miles last night(the head winds in every direction were rediculous last night). I might do a 4-5 miler tonight as an off night.
Nice choice of bike
Once the novelty wears off of riding nearly every night, pull it back to 3x 5 mile rides weekly and 1x longer ride at the weekend. It will get to be work at some point and you dont want to stop EVERYTHING because you cant keep an unrealistic schedule.

Well done so far!
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Old 04-11-12, 09:11 PM   #10
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When I re-started back in '99, I bought a KHS A-Lite 500 front suspension MTB. I took a bus to the LBS to pick it up, so I could ride it home. That ride was only three mile, but up a gradual incline with a 200 ft gain. Rubber legs didn't even describe it. I eventually put 6000 mi on it.
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Old 04-12-12, 01:43 AM   #11
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I just set myself a target for each week. At first it was 150km. That was easy after 2 weeks. Then it was 200km. That got easy, so I pushed it to 250km a week. That was a mistake. I can't do that and also do my job without wiping out all the energy that I have. So I moved it back to 200km a week with room for fun in the weekend where I don't worry about how far or how fast I go. Just take my kid for a ride on the backup bike, go play in the mud on the mtb - FUN! But it takes a lot to clean the bike after.

But, you do need to make a certain effort to make it like 'work'. It should be something you do at a certain time at least 3-4 times a week. It only took a month back in the saddle and I feel bad all day if I don't get up at 5am and cycle for 30km or more. Stick with it and watch those pounds fall off.
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Old 04-12-12, 03:18 AM   #12
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I used the 10% Rule when I started out. Every week I simply tried to increase my mileage by 10% over the week before. It's a manageable increase in mileage while you're also gradually increasing your saddle time and you can see progress every week without killing yourself. Once you get used to actually being on the bike, you'll be amazed at how fast you can progress and it'll become easier and easier to push yourself out of your comfort zone. You've got a nice bike, enjoy it!
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Old 04-12-12, 08:34 AM   #13
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I was hoping to get about 200 miles in this month. This is a very realistic goal and I hope I smash it. I took an off night to play sand volleyball and get my shoes(specialized comps) and my pedals(speedplay zero chromoly) last night. I went clipless early in my cycling career so I get used to it. I wanted to start getting up at 5am and go riding, but it is dark, and I don't want to get hit by some half-awake driver.

I do like the increasing by 10%, but I also like the setting specific miles. I would eventually like to do a century(metric first). Are there any specific training ideas to build up the miles?

Thanks for the bike comments! I'll have to add some pics of it with the new pedals.
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Old 04-12-12, 08:42 AM   #14
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IMHO - 200 miles in the first month is too much. You will burn out if the goal is too high. Ive been around the forums for a few years now and Ive lost count of the amount of new riders who ride huge amount of miles in the first few months - then they disappear.

If I were you, Id take the advice of riders with 1+ year of activity on the forums. There's a reason their still around.

Slow and steady
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Old 04-12-12, 10:41 AM   #15
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I think 179 miles by May 1st is doable. I used to ride 13 miles a day for 6 weeks, on a hybrid/mtb, for a cycling class that I took in college. I know, who knew they had cycling classes in college? But I had to have the course as an individual or team sport for my P.E. certification. I really enjoyed it then, and I need to get back into shape. I went through a mild pancreatitis attack on 2/29/12, and this has changed my whole diet and lifestyle. I went from 309.9 to 282lbs. I have always been athletic and still am, but the cycling is something I need to do for my own health. I hate the pounding that my knees/back take, otherwise I would be running. I do walk for fitness and fun.
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Old 04-12-12, 11:12 AM   #16
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All good advice here but in the end YOU have to make the decision on what is right for you. To quote yourself..."One has to find the right exercise for themselves. "

My first ride was 10 miles (29 June 2011) and took me 68 minutes. That July I had ridden the bike 403 miles and a total of 2465 (throw in the solo Century on 22 Dec) and avoided hills for the first 3 months in 2011 so your goal is obtainable.

Let your body tell you what to do and you'll be fine.
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Old 04-12-12, 11:45 AM   #17
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IMHO - 200 miles in the first month is too much. You will burn out if the goal is too high. Ive been around the forums for a few years now and Ive lost count of the amount of new riders who ride huge amount of miles in the first few months - then they disappear.

If I were you, Id take the advice of riders with 1+ year of activity on the forums. There's a reason their still around.

Slow and steady
I really hope next year you can say I told you so, but I'm with magohm on this. A year from now if you keep riding it'll matter little what you did this month. Giving myself a break and holding myself back in the beginning is the big difference why I'm still at it 31 months later. Everytime I pushed,pushed,pushed within 3 months I'd quit.
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Old 04-12-12, 11:58 AM   #18
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Throw in a rest day or 2 every week to give your legs time to recover. On your rest days, you can hunt down a beater bike to do errands on (shopping, commuting, fishing). And take it easy. Don't try to ramp up crazy miles or you'll risk burning out. Don't try to race everyone you see either. Your legs and joints have to get used to the long grind of riding. Do the 10% thing and a long weekend ride and you'll be looking at doing a century in 6 mos. or so.
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Old 04-12-12, 01:13 PM   #19
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I really hope next year you can say I told you so, but I'm with magohm on this. A year from now if you keep riding it'll matter little what you did this month. Giving myself a break and holding myself back in the beginning is the big difference why I'm still at it 31 months later. Everytime I pushed,pushed,pushed within 3 months I'd quit.
Ditto. You might be able to maintain a gonzo approach long-term, and if you can, that's great - more power to you - but I know slow and steady has worked well for Jethro, while the sides of the roads are littered with the broken plans of people who tried to do too much, too soon.
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Old 04-12-12, 02:16 PM   #20
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IMHO - 200 miles in the first month is too much. You will burn out if the goal is too high. Ive been around the forums for a few years now and Ive lost count of the amount of new riders who ride huge amount of miles in the first few months - then they disappear.

If I were you, Id take the advice of riders with 1+ year of activity on the forums. There's a reason their still around.

Slow and steady
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I really hope next year you can say I told you so, but I'm with magohm on this. A year from now if you keep riding it'll matter little what you did this month. Giving myself a break and holding myself back in the beginning is the big difference why I'm still at it 31 months later. Everytime I pushed,pushed,pushed within 3 months I'd quit.
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Ditto. You might be able to maintain a gonzo approach long-term, and if you can, that's great - more power to you - but I know slow and steady has worked well for Jethro, while the sides of the roads are littered with the broken plans of people who tried to do too much, too soon.
For emphasis, I am agreeing with these guys. SLow and steady. I have been around here for a year and I have seen a fair number of people join in for a few weeks to maybe a month or two, go hard and harder and we never hear from them again.

My first month about a year ago was around 50, the next around 75 and then about 100. By year end last year I had done 1500.
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Old 04-12-12, 03:36 PM   #21
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First ride coming up hope to get my bike by the weekend.I'm just going to make short trips at first to build strength.Bought some compromise shoes so I can walk up the hills I can't ride up.
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Old 04-12-12, 03:55 PM   #22
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OP - this link is effectively a "couch to 100k" training plan over three months. It starts with rides of 10k (6.2 miles) three times in a week, and slowly builds up from there. Might be worth a look. My wife has been doing something based on this in preparation for her first 100k ride, although she started off able to do 15-20 miles without too much trouble so skipped the first couple of weeks.

http://www.avantiplus.co.nz/pluszone...-training.html

I like to push myself but would echo the notes of caution not to try and do too much too soon. If you set goals that are high but achievable you'll constantly feel good. If you set goals that are too high and unachievable you'll constantly feel bad.
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Old 04-12-12, 04:07 PM   #23
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IMHO you should filter all the advice you read on a forum and not pay any attention to post count or term of activity. If you believe in the rule of 10% you'll know that less than 10% that take part in an activity, whatever it may be will even read a forum about it and 10% of those that read a post or less will be inclined to post a reply. Good advice is a subjective thing. What really matters is you and the whys and hows about you and your goals. If I followed the plan magohn preaches I would likely still be over 270 lbs. I'm below 240 now and have logged over 3100 miles in the last year.
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Old 04-12-12, 08:16 PM   #24
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If I followed the plan magohn preaches I would likely still be over 270 lbs. I'm below 240 now and have logged over 3100 miles in the last year.
Another misconception. Riding many miles does not necessarily equal weight loss. Weight loss is 80% diet and 20% exercise.

Not to get into a "my miles are bigger than your miles" debate but on my plan (3x small rides and 1x longer weekend ride) - I rode 2500 miles last year that included back to back centuries on one weekend (miles not km). I plan to break 3000 miles this year.

BTW - Im 50lb lighter than when I started as since xmas Ive focused on diet. The whole of last year in all those miles I lost 5lb. Its not about the bike.

At the end of the day its 100% about what suits you. Im just relating what Ive seen time and time again with new riders. But hey, its a free country. Knock yourself out.
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Old 04-12-12, 09:17 PM   #25
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While you're just starting out, you'll want to schedule some rest days so the legs will heal...that's when the muscle fibers rebuild themselves and gain strength. After a while you can go longer distances and not take so many days off per week. The legs get worked out every day by virtue of walking, so once they are in good shape you can really punish them on the bike.

I did 2-a-days in the gym for almost eight years and I saw tremendous gains in strength and muscle size. One of the reasons I quit was because I had gotten so big all of my clothes had to be custom-tailored. If you did 2-a-days and didn't see any gains, you may have been overtraining. 2-a-days also need a major adjustment in diet, with a heckuva a lot more protein and carbs than what most people would expect. If you want to feed the muscles but lose the weight while riding, just go with a sensible high protein diet but don't go overboard when cutting the carbs, you'll need some for the ride.
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