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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 09-25-12, 10:04 AM   #1
EL LUCHADOR
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any clydes runners on here?

im 284 now. down from 296 when i bought the bike 12 weeks ago. my original aim has always been triathlons, and ive started running. its been a month now, and i seem to be stuck in the 12:30/mile pace.

anyone have any tips for us big guys on running? i would like to be able to do a 5k in 33 mins.
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Old 09-25-12, 11:17 AM   #2
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Well, if you've only been running a month, give yourself some time to increase your fitness. To gain speed, do intervals. My running plan is 3x a week (M-W-F) w/ no more than 2 days off between running days. If I really wanted to improve, I'd run 4x a week, but I don't actually like running. If you run 4x/week, make the weekend run a long one and the one after that the recovery run.

Monday: regular run around 30 min.
Wednesday: intervals.
Friday: regular or long run depending how I feel and how much time I have.

The intervals start at 4 and go up by 2 every week til you get to 12, then you go back to 4 and start all over. Start off w/ a 5 min warm up jog/run, then run at a slightly higher pace than your target pace for 400m (1/4 mile). In your case, you want to run faster than 10:38/mile for a 1/4 mile. Then walk one minute, slowly jog/run the next minute, then do another interval and repeat til you've done 4. The next week, do 6, then 8, etc., always w/ 2 min. in between intervals. After a week or two, you should start to see slight improvements in your next run. Don't go crazy trying to hit your goal target or you'll burn out, just keep it up and the per mile pace will come down. Don't even look at your overall pace when you do intervals because it can be disappointing. The run you do after is when you'll see and feel the improvement.

As always, YMMV. I knocked about 30 sec. off my per mile pace after one cycle of intervals (5 weeks of intervals from 4 to 12). Improvement isn't straight line, but at least it's there. I also lost about 2 lbs which isn't much, but if you replenish the calories you burn w/ cupcakes like I did, that's bound to happen.
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Old 09-25-12, 12:29 PM   #3
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Originally Posted by EL LUCHADOR View Post
im 284 now. down from 296 when i bought the bike 12 weeks ago. my original aim has always been triathlons, and ive started running. its been a month now, and i seem to be stuck in the 12:30/mile pace.

anyone have any tips for us big guys on running? i would like to be able to do a 5k in 33 mins.
It's the same as cycling, the more you do it, the better you will get at it. I will say for running, shoes are very important. I'm not saying you need to spend $150 for a pair but don't go for the cheapest if you want comfort and support on your run. Follow some of the training mentioned above and work on your breathing.

A 5k (3.2 miles) will be a good run for you to complete. Keep working and asking for support. Try mastering the mile then go up from there. My 1.5 mile run is at 10.15 right now and that's about mid pack for the group I run with. Some of the guy's do their 1.5 mile run in 8 minutes. I wish you the best on your goals, keep at it.
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Old 09-25-12, 09:05 PM   #4
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I went from 330 to 240 (and back to 255) and have run 3 Marathons, a half dozen Halfs and quite a few 10Ks and I started past 40. No gazelle but have run several sub 50 minute 10s

Don't worry about the fast just go longer and run up some grade. When you start feeling the need to go faster build in some intervals. Save the body for the races.

I found training with a HR monitor invaluable - especially when I was starting because I had a real problem sorting out how hard I was working without a lot of experience without one
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Old 09-26-12, 12:47 AM   #5
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Don't be too hung up on speed just yet, it's only been a month. jyossarian is correct in advising intervals as the way to get quick, but give your body a chance to adapt and just focus on endurance for now. Good shoes should go without saying, but if you don't have them, invest in them. A heart rate monitor is the single best fitness accessory I've ever purchased, and I wear it anytime I'm doing any kind of exercise. Study up on HR and base your workouts around it and you'll be in much better shape in no time.
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Old 09-26-12, 07:24 AM   #6
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Don't be too hung up on speed just yet, it's only been a month. jyossarian is correct in advising intervals as the way to get quick, but give your body a chance to adapt and just focus on endurance for now. Good shoes should go without saying, but if you don't have them, invest in them. A heart rate monitor is the single best fitness accessory I've ever purchased, and I wear it anytime I'm doing any kind of exercise. Study up on HR and base your workouts around it and you'll be in much better shape in no time.
This *1000
Speedwork without an endurance base is a shortcut to injuries. However intervals are more efficient helping with weight loss than steady cardio jogs/runs. Mix it up (both distance and intensity) but lean heavily towards endurance. Frequency will help you more than distance. If running 10 miles a week it is better to do 5 runs 2 miles each than 2 runs 5 miles each. Counterintuitive but training slower will help you run faster. Long time Runner told me that the top speed of your workouts should be one that allows you to complete the workout the following day without compromising quality.
If you were to monitor a number during your workouts it should be Heart Rate.
Good luck
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Old 09-26-12, 07:58 AM   #7
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I would strongly encourage you to not work on speed at all. The old Internet rule of no more than 10% increase in distance per week has kept me mostly injury free. I run where I can maintain an aerobic heart rate and no faster. What I notice is I end up going faster at the same heart rate but it takes time. My other piece of advice is if you feel the slightest bit of discomfort, stop immediately and rest until it's completely gone. I've gone a week between runs because something didn't feel quite right. IMO running is not the place to "Go for it", "Push through the Pain", or "Rule #5.

I think most of us use our cardio to tell us when we're tired and should stop. Your skeleton and connective tissues take much longer to adapt to running than your cardio. So if you're using cardio to tell you to stop, you can be over stressing the rest of your body. Give yourself a chance to get used to the pounding.

I'm 5'8" and 202 lbs. I started running 7 months ago, at 210 lbs, and have completed 3 triathlons with 5k runs. I'm very slow, 11 min miles, but having fun doing it. Running has helped, speed wise, with my cycling.

Oh yeah, get fitted for a good pair of running shoes by a professional.

Have fun and stay injury free!
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Old 09-26-12, 09:14 AM   #8
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I'm around 275 but have been "running" since I was close to 400 lbs. At that time I jogged a 5k in about 55 minutes. Now I can run a 5k in about 28 minutes. The funny thing is, I never did a Couch-to-5k program or anything. I just started running. And I don't follow any specific training plan. I just run. I listen to my body. Some days I run faster - others I run slower. It all just depends how I feel.
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Old 09-26-12, 11:47 AM   #9
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hey thank you so much guys for the invaluable information. I do need to invest in shoes. my current ones are 14 years old lol. though the last 13 years I may have put 13 miles on them lol.

can I get some more information on hr training?
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Old 09-26-12, 12:42 PM   #10
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I read Mark Allen's, 6 time world Triathlon Champion, book Fit Soul Fit Body. He has some strong opinions and suggestions on HR training. It's working for me.
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Old 09-26-12, 06:11 PM   #11
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Sure, did a half two weeks ago... There is no secret... As others have said, listen to your body... Learn the difference between fatigue and structural damage... I have gone as high as 245, as low as 202 (in post 30 year old days)'and currently sit around 220... (Too much, if you ask me). There is no question in my mind running is a great way to develop cardiovascular fitness... Also, as you embark on an activity to supplement your time on the bike, don't be afraid to push yourself... Some of the fun of cycling/running is the simplicity of a sport where force of will is paramount...
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