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Speed or distance for weight loss?

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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.

Speed or distance for weight loss?

Old 07-20-14, 10:06 PM
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Very good input so far...

In terms of 'fun' ride, yes, it is fun. Very much so. The trail offers a variety of, ehem, visual distractions to keep it interesting, it is mostly shaded and goes thru parts of town that are visually appealing too. No concerns there. Where else would you see a 3-wheel recumbent the size of an SUV all canary yellow painted with some truly ancient looking guy skillfully piloting it and an attached boom box blasting the Ride of the Valkyries?

In terms of frequency that's tougher. I can do an hour a day and 90 minutes on weekends. Not likely to change due to family etc. so I'm looking at best 10 miles a day, 15 on the weekends once I reach my goal of 10mph. Subtract a day for weather or other calamities so we're talking maybe 60 miles a week.

In terms of food, well... I'm a foodie so there are changes being made there. It's a long term project but very encouraging so far.

I absolutely love the trail etiquette, and people are very polite, at rest stops they will talk to you, admire your wheels, offer encouragement, etc. Very nice.
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Old 07-21-14, 06:01 AM
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Originally Posted by Wilfred Laurier
when choosing between speed and distance
to encourage weight loss
my choice is
neither

elapsed time
and number of outings
are what you need to maximize
as well as improvements to diet
like
cutting back on whatever your food kryptonite is

for me
if i can go five or six days per week
that i dont buy and devour a family size bag of chips
and get a few longish rides in
then my weight will continue going down
I agree with this, but certainly not long elapsed time.

I started last year on a junk bike. I couldn't ride it on the hills on the roads. I rode almost daily on the flat bike trail 12 miles which took me 50 minutes. Very occasionally I would ride a bit longer and ride for 1.5 to 2 hours. I lost 10 lb. per month last year (with combined watching the food and riding the bike.)

This year I bought a "good" bike. First thing I did was start to ride on the road. I was back to watching the food intake (slumped over winter.) I have nothing but hills. They aren't long hills, but short and steep. I'm riding up them in my lowest gear and though I don't have a heart rate monitor, my heart rate is definitely elevated higher than I've ever had it in my life riding up the hills. Thus, it's like intervals. I wasn't losing weight.

I went back to riding mostly on the flat trails. I am now loving my bike and loving riding so I found myself riding longer and longer. Instead of an hour, I was riding 2-2.5 hours. Again, I wasn't losing weight. The only thing I can figure is, with riding longer time (and thus distances) I wasn't putting forth as much effort to last longer.

Now I went back to riding just an hour or so a day (if I could get out because of the constant rain.) I'm back to losing weight. I'm still not losing much though because I'm not riding 4-5 days a week like I was last year. Rain and overtime at work is keeping me from going out daily.
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Old 07-21-14, 06:19 AM
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I looked up the OP's trail, looks pretty cool :-). We might head to indy next weekend to have a look at some bikes at a bike shop maybe.

The only trail I have ridden much was in Toledo, and it was one of the most dangerous places I have ever ridden a bike. People did not respect the center line, would walk dogs with the leash clear across the train, and more than once bring their inline skate cases out ONTO the trail, sit down and put on their skates blocking the trail the whole time.

University / Parks Bike-Hike Trail

I used to pick it up at the West end, and ride to the other end, meet some friends, then we would ride it back and onto another destination.

I think your 10/10 goal will come quicker than you think, so you should IMHO have your NEXT goal in mind already :-).

Bill
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Old 07-21-14, 06:48 AM
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Originally Posted by Cognitive
In terms of frequency that's tougher. I can do an hour a day and 90 minutes on weekends. Not likely to change due to family etc
An hour a day (not even counting the 90 minutes on weekends) of sustained cardiovascular stimulus is more than a respectable amount of exercise, even if you can only make it out 4-5 days per week or so, this meets or exceeds what health professionals recommend. Couple that with a good portion-controlled diet (consistency and moderation are the key -- don't cut too low and there's no reason to swear off foods that you love), and you will have everything you need.

While many on this forum do ride more, I certainly think you could get healthy and fit by riding that much. Many of us who ride more than that, do so because of training for a cycling-related goal (be it a century ride, race, or simply training goal), commuting, or simply leisure time. I think anyone looking for "optimal health" would be very well off riding for an hour a day with a few rest days here and there.

Frequency is always challenging for those with busy lifestyles, especially if there are overhead costs involved in riding (if you can't start your ride from your front door, and have to drive to it, etc). I have found an indoor trainer to be helpful during busy weeks, although not nearly as enjoyable as riding outside, it's better than not riding. I can just wake up an hour earlier and ride -- as opposed to checking the weather, worrying about traffic and lighting, kitting up, getting to somewhere that I can actually start riding, etc).

This may be somewhat of a controversial opinion but I strongly believe that being a foodie is very good thing for health. There is nothing unhealthful about savoring rich delicacies or exotic/novel foods in controlled portions. Certainly much more healthful than living off of fast food and processed foods, and of course it is much more fulfilling.

Last edited by Kevin in TN; 07-21-14 at 06:56 AM.
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Old 07-21-14, 06:51 AM
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Originally Posted by Cognitive
New Clyde-pony here, 224 lb, need to get to under 200... Started cycling nearly 2 months ago, slowly building from 3-4 miles a day to 8-9 now. I'm doing around 8-8.5 mph on relatively flat ground, bike trail. If I go slower, like 7.5-8.0 I can ride all the way to California and back, I do not get tired at all. No sweat, funny pains, etc. But I need to get to the magic 10/10, i.e. 10 miles at 10mph.

First we have the logistics - as I mentioned in another thread, half of my 10 miles is on extra wide pavement with the usual bumps and up/down cutouts for peoples' driveways and the like, occasional traffic lights... The other half is a cycling dream trail (Monon Trail in the northern Indianapolis area).

So... What should I aim for, longer distance and build stamina at slower speeds or or try for higher speed? should I do more inclines to get my rear end to work harder?

Any suggestions?
Neither one: It goes to what you put in your mouth.
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Old 07-21-14, 07:19 AM
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It is interesting in which fields, bald assertions, anecdotes, and the way things were taught a million years ago are far more influential then actual studies/knowledge. Most of what we "know" and almost all we have been "taught" about physical culture is NOT supported by studies. Not supported means is not true or even wrong. I find how tightly we cling to what we know is profoundly interesting especially since all rational observation show the abject failure of what we "know". We see the results of our cherished ideas every day. Yet it seems the hardest thing to change is our minds...

Studies show that steady state cardio is not correlated with loosing weight. However, steady state cardio is correlated with people maintaining the same weight.

Interestingly studies show that what cardio activities does yield fat loss (not necessarily weight loss) are long duration low intensity (> 4 hours) and intervals work outs.

These studies have been replicated on many different groups and under different conditions and are as close to truth as you can get in areas where there is such high rate of individual differences.


What saddens me most about this is that people feel bad about themselves, judge themselves harshly, using ideas that are incorrect. And yet if they just switched the way they think they would; accomplish what they desire, understand that it was not some "moral failure" but incorrect "facts", and be far healthier.
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Old 07-21-14, 07:41 AM
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I haven't researched the issue, but my brother did several years ago, and he found that for walking/running the number of calories were more impacted by distance than time.

It makes sense that it would be transferable to cycling as well. So, ideally, I think that riding as far as you can in the time you have available to cycle, and most importantly watch intake of food.

I like focusing on cardiovascular health when riding, and the calories burned follow along. I ride most of my rides at a steady pace, but throw in some short times of extra exertion to build up my stamina. Sometimes this means just riding a little above my comfort level for a mile or so. But Saturday for the first time in many years, I felt comfortable enough to get out of the saddle and sprint a couple of times. Nothing can stop me now.
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Old 07-21-14, 08:07 AM
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Originally Posted by Willbird
I think your 10/10 goal will come quicker than you think, so you should IMHO have your NEXT goal in mind already :-).

Bill
I definitely agree with this. It won't be long at all. I rode 3 months last year. Though I was able to ride 12 miles on the trail, the time it took decreased rapidly. Long before winter hit, my limiting factor was sitting on my cheap Bell saddle, nothing to do with exhaustion or the legs.

Originally Posted by Little Darwin
I ride most of my rides at a steady pace, but throw in some short times of extra exertion to build up my stamina.
I certainly do this. I ride past a turkey farm on the trail by work. I want to ride that mile as quickly as possible, LOL. Full out sprint as fast as I can go on the gravel trail. Coming back is a bit rougher as it's slightly uphill.
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Old 07-21-14, 08:16 AM
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On reflection, I am sure cycling has VALUE towards weight loss and and fitness, especially fitness.

But quantifying that value towards weight loss, and especially "eating back" some portion of the calories expended is IMHO the tough part. So I simply do not eat any back so far and I have not suffered from that yet :-). When I get closer to my goal weight and start to refine things diet wise then we will see about that issue :-). For me that is 8-12 mos away at 5'8" and 254lbs right not.

I rate dogs by their top speed, I found a 20mph dog the other day :-).

Bill

Last edited by Willbird; 07-21-14 at 09:44 AM.
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Old 07-21-14, 11:16 AM
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Originally Posted by Willbird
... I rate dogs by their top speed, I found a 20mph dog the other day :-).

Bill
I used to do that. Then I ran across a border collie who would take off in the other direction when she saw me coming, going out her back yard, and across a field, to where the road eventually curved and rose up hill. And there she'd lie in wait. Smart > fast.
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Old 07-21-14, 11:44 AM
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Originally Posted by downtube42
I used to do that. Then I ran across a border collie who would take off in the other direction when she saw me coming, going out her back yard, and across a field, to where the road eventually curved and rose up hill. And there she'd lie in wait. Smart > fast.

too funny

south of my home town is an indian reserve
which is an unofficial off leash area for dogs of all kinds
the scariest dog was also the biggest oldest and slowest
but he lived at the last house before the road enters the wilderness

the dogs I encountered first would chase me and bark at me
and the last dog would use their barks as an outlook reminder
that it was time to stroll out to the middle of the road to sit and wait
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Old 07-21-14, 01:41 PM
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Originally Posted by Willbird
I have decided that losing weight benefits my cycling more than cycling benefits my weight loss :-).
^ Well said!

For me I'd change it just a bit. The closer I get to my goal weight, losing weight benefits my cycling more that cycling benefits my weight loss.
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Old 07-21-14, 04:44 PM
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Originally Posted by downtube42
Keep it fun, otherwise you will quit.

Sometimes fast is fun, sometimes far, sometimes suffering is fun in a twisted way. Sometimes slow is fun, sometimes hills but other times flats.

But to lose weight cycling, you have to keep cycling; that takes fun.
very good thanks for posting!
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Old 07-22-14, 10:12 AM
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Originally Posted by 257 roberts
very good thanks for posting!
I'm just about ready to pull the trigger on a Wahoo HRM :-).
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Old 07-22-14, 11:20 AM
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I've found the ONLY way to lose weight, for me, is to keep track of calories. I use myfitnesspal (app and online), I set it for 1lb/week loss, and THEN I aim for 400 calories left at each day, because I don't trust their calories burned, nor do I fully trust I know exactly how much I ate. Doing this, I can lose 1-2lbs/week.

I've lost 24lbs so far since Feb when I bought a scale, and finally I can actually be more lax on weekends, I still exercise but I don't really count calories too close. I still watch what I eat, but I'm not overly crazy on those two days. If I've been lazy I keep count...

As far as cycling? Its a way to burn calories. But you can't out-ride a bad diet. I've proven this for years... I weight less than I did 11 years ago, and I was in pretty decent shape back then!

Calories in < calories out. Weight loss will result. The cycling, kayaking, hiking, fishing, etc are just fun ways to keep the calories out number high
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Old 07-23-14, 04:50 AM
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I am guessing your question involves over-all health, rather than simply losing weight. To build your wind up (improve your cardiovascular performance), intense exertion over short periods of time, such as sprints, will give the best results. However, for over-all health (weight loss, cardio, muscle tone, mobility, etc...), a controlled effort over longer periods of time give the best results (cross-country running, x-country skiing, long bike rides, etc...), and also offer the longest-lasting results.

My suggestion is that you take some nice long, fun bike rides throughout the week, and on alternate days, do interval sprints, hill climbs, etc.... This will give you the best of both worlds. One of the best ways to get saddle time in is to use your bike as transportation, to run errands, visit people and places, or even ride back and forth to work. This usually will involve both types of riding, and save on your car fuel expenses as well...
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Old 07-23-14, 08:30 AM
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Originally Posted by Willbird
I'm just about ready to pull the trigger on a Wahoo HRM :-).
I think it may be my next purchase. I know when I used a HRM is helped so much. Some days you feel like you can ride forever and somedays it take every pounce of effort to get to the end of the block. HRM provide some valuable feedback.
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Old 07-24-14, 07:40 PM
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I use a Garmin FR220 and the HR keeps you honest. It's great to track your rides and interesting to look at the data. Some days I'm off pace, but HR is higher than the last time I did the same circuit. So I take into consideration weather conditions and the condition of the trail. Amazing how much a damp trail will suck you in and scrub lots of speed off. But if the HR was north of 130bpm, it's all good.
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Old 07-26-14, 08:04 PM
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Originally Posted by jimmyt5150
I use a Garmin FR220 and the HR keeps you honest. It's great to track your rides and interesting to look at the data. Some days I'm off pace, but HR is higher than the last time I did the same circuit. So I take into consideration weather conditions and the condition of the trail. Amazing how much a damp trail will suck you in and scrub lots of speed off. But if the HR was north of 130bpm, it's all good.
Picked up the wahoo today, just played with it in the house, should get some miles in tmw
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Old 07-26-14, 10:51 PM
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I'm around 300 lbs + 15 or more lbs of gear, and long distance rides works best for me. Started with 1-2 hours rides, with an average speeds around 9-10 mph. Now, after 3 years of my cycling fever, my rides on my hybrid are anywhere between 1.5 hrs to 12 hrs. Average speed anywhere between 13 and 18 mph.
I also hate hills, and try to conquer them as fast as possible, and that's why I'm always first one on the top. I bet that helps with my overall shape lol.
Cycling should be fun. Don't worry about average speeds or distance too much. Have fun and see what works the best for you. Find your sweet spot - best gearing and speed, and enjoy your ride!
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Old 07-27-14, 08:32 AM
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As a guy that bikes more for the aerobic benefits than the hobby aspect, a heart rate monitor will allow you to develop a pace that's not only beneficial to burning fat, but will allow you to enjoy the sport.

I ride a flat path with crushed stone and mud. To hit a HR of 130, I roll out 4:30 miles. To average 4:15 miles, I'm in the 140s. To hit a a 4:00 mile, I'm high 140s to 150s.

When I'm just sightseeing, a 5:00 mile has me around 115bpm.

So just picking up the pace a few miles per hour completely changes the effectiveness of a bike workout. The only way to keep you honest is a HR monitor.


Here is a link to a recent ride. I did ride to and from the trail head, so you'll see some downhill and uphill times. Miles 5-19 are on the trail.

https://connect.garmin.com/activity/549457427




Sent from my iPad

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Old 07-27-14, 10:03 AM
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Originally Posted by lopek77
I also hate hills, and try to conquer them as fast as possible, and that's why I'm always first one on the top. I bet that helps with my overall shape lol.
Cycling should be fun. Don't worry about average speeds or distance too much. Have fun and see what works the best for you. Find your sweet spot - best gearing and speed, and enjoy your ride!
I need to adopt these attitudes!
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Old 07-27-14, 10:42 AM
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Originally Posted by Null66
I need to adopt these attitudes!
I did a 30 mile ride today at 15.66mph, well I went 31.5 miles but did 30 hard, and 1.5 cool down.

Route has about 2 miles in a small town, and some stop signs and a stop light....so it varies trip to trip.

Zone........................Range...............................Distance..............Ride time
[TABLE="class: ab-stattable, width: 1304"]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 1[/TD]
[TD="class: ab-stattable-column-left, align: left"]87 - 104[/TD]
[TD]0.11[/TD]
[TD]0:34[/TD]
[TD]0:32[/TD]
[TD]14.03[/TD]
[TD]14.03[/TD]
[TD]5[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]95[/TD]
[TD]103[/TD]
[/TR]
[TR="bgcolor: #EEEEEE"]
[TD="class: ab-stattable-column-left, align: left"]Zone 2[/TD]
[TD="class: ab-stattable-column-left, align: left"]104 - 122[/TD]
[TD]0.30[/TD]
[TD]1:20[/TD]
[TD]0:00[/TD]
[TD]13.41[/TD]
[TD]20.18[/TD]
[TD]16[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]112[/TD]
[TD]121[/TD]
[/TR]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 3[/TD]
[TD="class: ab-stattable-column-left, align: left"]122 - 139[/TD]
[TD]0.90[/TD]
[TD]3:22[/TD]
[TD]0:00[/TD]
[TD]16.01[/TD]
[TD]20.05[/TD]
[TD]51[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]133[/TD]
[TD]139[/TD]
[/TR]
[TR="bgcolor: #EEEEEE"]
[TD="class: ab-stattable-column-left, align: left"]Zone 4[/TD]
[TD="class: ab-stattable-column-left, align: left"]139 - 157[/TD]
[TD]7.72[/TD]
[TD]28:22[/TD]
[TD]0:00[/TD]
[TD]16.32[/TD]
[TD]25.26[/TD]
[TD]497[/TD]
[TD]0[/TD]
[TD]35[/TD]
[TD]150[/TD]
[TD]156[/TD]
[/TR]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 5[/TD]
[TD="class: ab-stattable-column-left, align: left"]157 - 174[/TD]
[TD]19.18[/TD]
[TD]1:14:18[/TD]
[/TR]
[/TABLE]
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Old 07-29-14, 10:26 AM
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Did my first try at a zone 2 ride today...............
This will take some practice, there are two short/steep hills that may break me out of zone 2 even at 28/26 my lowest gear.........Using Wahoo TICKR HRM and Cyclemeter ap.



Zone.......................Range............................Distance..................Ride Time
[TABLE="class: ab-stattable, width: 1304"]
[TR]
[/TR]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 1[/TD]
[TD="class: ab-stattable-column-left, align: left"]87 - 104[/TD]
[TD]0.45[/TD]
[TD]4:40[/TD]
[TD]5.72[/TD]
[TD]17.49[/TD]
[TD]45[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]98[/TD]
[TD]104[/TD]
[/TR]
[TR="bgcolor: #EEEEEE"]
[TD="class: ab-stattable-column-left, align: left"]Zone 2[/TD]
[TD="class: ab-stattable-column-left, align: left"]104 - 122[/TD]
[TD]23.18[/TD]
[TD]1:44:48[/TD]
[TD]13.27[/TD]
[TD]23.14[/TD]
[TD]1298[/TD]
[TD]39[/TD]
[TD]101[/TD]
[TD]116[/TD]
[TD]121[/TD]
[/TR]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 3[/TD]
[TD="class: ab-stattable-column-left, align: left"]122 - 139[/TD]
[TD]7.86[/TD]
[TD]39:04[/TD]
[TD]12.07[/TD]
[TD]21.36[/TD]
[TD]536[/TD]
[TD]74[/TD]
[TD]34[/TD]
[TD]125[/TD]
[TD]137[/TD]
[/TR]
[TR="bgcolor: #EEEEEE"]
[TD="class: ab-stattable-column-left, align: left"]Zone 4[/TD]
[TD="class: ab-stattable-column-left, align: left"]139 - 157[/TD]
[TD]0.00[/TD]
[TD]0:00[/TD]
[TD]0.00[/TD]
[TD]0.00[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD="class: ab-stattable-column-left, align: left"]Zone 5[/TD]
[TD="class: ab-stattable-column-left, align: left"]157 - 174[/TD]
[TD]0.00[/TD]
[TD]0:00[/TD]
[TD]0.00[/TD]
[TD]0.00[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD][/TD]
[/TR]
[/TABLE]
Willbird is offline  
Old 07-29-14, 11:18 AM
  #50  
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Location: Pennsylvania and Colorado - Snowbird with bad sense of direction & humor... Retired now Ski Bum... My Ride - Montague - Paratrooper
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I’ve found that Junk Food is fast; I can’t out run it on my best day.

Creating distance from the Junk Food makes it less likely to be consumed on the day purchased.

Unfortunately, the more distance I cover the more junk food stores I pass in my ride. I just need to increase my speed to pass them before the Twinkies wake up and identify me as a target for their sweet little game.
Ali_Pine is offline  

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