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  1. #1
    Senior Member btcowboy's Avatar
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    Btcowboy's Journey

    So I thought I would start my own thread in my journey from the beginning. I am hoping its a way to help me with encouragement and a swift kick in the butt when needed. I hope no one here minds.

    Stats
    318 lbs
    5'11"
    40 yrs old
    Smokes (going to be quitting)

    I live in Canada so some of my stats will be metric but I will convert where I can.

    I have some banged up ribs but thought I would take the bike out for my first ride this morning. I live in a very hilly place and had 30 meters elevation gain just leaving my house. Didn't take long to get my legs burning and my breathing up. Ribs hurt a bit but not too bad. I got just under a mile on my first trip out. Hey I got to start somewhere and tomorrow I am going to find a spot that is more level ground until I get my legs no wind behind me.

    Here is me and my new stead.

    image.jpg

  2. #2
    Senior Member
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    Good job, my first ride a year ago was 1.9 miles and flat as a pancake so I'd say you are doing fine.

  3. #3
    Senior Member WonderMonkey's Avatar
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    Congrats! I started out at zero miles two years ago. Used to ride then got away as I allowed life to take over. I wasn't that far away from your weight thought I am just a tad smaller.

    Advice #1 - Work towards getting your nutrition right. This will help you the most.

    Advice #2 - Work towards being consistent getting out the door regardless of the distance you do.

    Advice #3 - Find a way to enjoy the journey.

    Keep posting in here through your ups and downs. Very supportive group.
    http://www.280dude.com/
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  4. #4
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    Congrats! I started out at zero miles two years ago. Used to ride then got away as I allowed life to take over. I wasn't that far away from your weight thought I am just a tad smaller.

    Advice #1 - Work towards getting your nutrition right. This will help you the most.
    thanks WonderMonkey, this may be a point I need help with. I was a bodybuilder 20 yrs ago and that ruined me for all time on Tuna and Chicken..... So that doesn't leave a lot of lean proteins to choose. So open to suggestions in nutrition.

  5. #5
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by btcowboy View Post
    thanks WonderMonkey, this may be a point I need help with. I was a bodybuilder 20 yrs ago and that ruined me for all time on Tuna and Chicken..... So that doesn't leave a lot of lean proteins to choose. So open to suggestions in nutrition.
    Very similar to myself. Former athlete and when I washed out I got into bodybuilding. Did what Arnold and Franco Coumbo did, walk around with cans of tuna in my pockets and eat that. I've got my nutrition on a good path after years of struggling with a busy lifestyle.
    http://www.280dude.com/
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  6. #6
    Senior Member btcowboy's Avatar
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    Trip 2, I really need to find some flat to ride. I know I need hills to be well rounded but where I live I am constant uphill no matter what and this right from my front door, thus my mileage is low.

    Dont get me wrong I feel good after I ride, just the accomplishment of getting on it and riding it. I just would like to find some flat and get a 5-10km ride in.

    I did almost double my distance from yesterday and increased my elevation gain.

    1.8km
    44m elevation gain
    10:21
    10.5km/h average speed

    knees are week but no pain no gain lol

  7. #7
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by btcowboy View Post
    Trip 2, I really need to find some flat to ride. I know I need hills to be well rounded but where I live I am constant uphill no matter what and this right from my front door, thus my mileage is low.

    Dont get me wrong I feel good after I ride, just the accomplishment of getting on it and riding it. I just would like to find some flat and get a 5-10km ride in.

    I did almost double my distance from yesterday and increased my elevation gain.

    1.8km
    44m elevation gain
    10:21
    10.5km/h average speed

    knees are week but no pain no gain lol
    Keep it going! Ease into increasing the distance to give your connective tissues time to react and strengthen. Just like your old days there are times when you are starting out that you can do more weight but your joints aren't ready.

    We should talk. Our paths are similar. Up for it?
    http://www.280dude.com/
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  8. #8
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    Keep it going! Ease into increasing the distance to give your connective tissues time to react and strengthen. Just like your old days there are times when you are starting out that you can do more weight but your joints aren't ready.

    We should talk. Our paths are similar. Up for it?
    you are right and I know that lol.....

    Sure we can

  9. #9
    aka Phil Jungels Wanderer's Avatar
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    You gotta start somewhere - and do what you can to increase it (if even a meter) every ride.

    And, giving up those cigarettes will help a lot - the longer you wait, the harder it will be. One day at a time!

    "Retirement is the best job I ever had!" Me, 2009


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  10. #10
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by Wanderer View Post
    You gotta start somewhere - and do what you can to increase it (if even a meter) every ride.

    And, giving up those cigarettes will help a lot - the longer you wait, the harder it will be. One day at a time!
    Couldnt agree with you more.

    Big thing for me is I have zero choice about riding hills if I want to ride from home. I am activel searching for some flat to get started in and found about a 1km stretch that I can loop as many times as I want. I just have to drive to it. Also I work away from home Sunday to Thursday so the bike will be with me where I work. Thus way I get 4 days in a row during the week. I mapped out a 10km route. It has a fair but of elevation change but there are shorter segments I can loop if need be but still have the option for the hills if I want.

    weekends I will bring bike home depending on what I am driving. This way I can keep cycling aroud here. Also may do walks and hikes with the wife on weekends instead.

    the smoking needs to go it's coming.

  11. #11
    aka Phil Jungels Wanderer's Avatar
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    The longer you let the smoking be the boss, the longer it will take to be rid of them. You just have to make up your mind that you will stop! And do it quickly!

    "Retirement is the best job I ever had!" Me, 2009


    Specialized Crosstrail Sport - '08
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  12. #12
    Senior Member btcowboy's Avatar
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    So Monday was a no ride day, I had to spend the day with the better half at the doctors. With that my rib muscles are flaring up bad.

    Due to spending Monday at the doc and getting home late I did not drive to work. I got up early and drove up Tuesday Morning. Ribs are really bad, been to doc 2 x now and they don't say much. I can't sleep in bed when they act up like this. I think a doc visit is in order again.

    i want to get in my bike really bad

  13. #13
    Senior Member WonderMonkey's Avatar
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    Is this an injury or a condition that you have going on with your ribs?
    http://www.280dude.com/
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  14. #14
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    Is this an injury or a condition that you have going on with your ribs?
    Injury, last March I was in a bad car accident and my ribs and the steering wheel became well aquatinted. Spent 3 months sleeping on the couch to get them healed up. This past January caught a nasty cold and aggravated the injury. X-ray showed my ribs healed like the McDonalds arches a little and they were bleeding. Slept in a chair for almost 6 weeks until they felt better. Over the last couple weeks they have been acting up again.

  15. #15
    Senior Member WonderMonkey's Avatar
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    Have you tried yelling at them? Works for our cat.
    http://www.280dude.com/
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  16. #16
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    Have you tried yelling at them? Works for our cat.
    Hey that worked!

    Doc took some X-rays, got some anti inflammatories, while still tender I slept in bed got a full 8 hrs (small win). Thinking getting on the bike after work tonight. Shoot for my 10km loop but do what I can.

  17. #17
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by btcowboy View Post
    Hey that worked!

    Doc took some X-rays, got some anti inflammatories, while still tender I slept in bed got a full 8 hrs (small win). Thinking getting on the bike after work tonight. Shoot for my 10km loop but do what I can.
    There is an anti-inflammatory that I use post-exercise. As we know one of the by-products of muscle building is a small amount of inflammation. The faster that can be reduced or eliminated the faster the recovery can occur. This anti-inflammatory also helps keep some small arthritis at bay due to similar workings of arthritis.
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  18. #18
    Senior Member btcowboy's Avatar
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    Ok so I did get out in it tonight. I do not have accurate mileage because Strava wouldn't load up on the iPhone tonight for some reason.

    Best educated guess
    distance 3-3.5km an increase of 1.2 to 1.7 km over my last ride
    elevation gain some

    beautiful night in the west coast, legs are burning so that's good. I am not even sure I wanna eat supper tonight.

    I think I will keep this 3ish Km loop going until I can ride it with ease, maybe once or twice a week add some distance or speed.

    just happy I got out and went further

  19. #19
    Senior Member btcowboy's Avatar
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    See if this pic turns out on here

    Great motivational funny quip lol
    Attached Images Attached Images

  20. #20
    Senior Member TerraCottaGamer's Avatar
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    Good deal mate....I will start following your thread.

    Dont worry about the metric thing. I don't remember which number right now but there is a velominati rule that states all measurements should be metric. So that plus the fact that I live in China and have come to discover that imperial is far too complicated leads me to use only metric measurements.
    Sow a thought and you reap an action; sow an act and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny. (Ralph Waldo Emerson)

  21. #21
    Senior Member btcowboy's Avatar
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    Well I managed to sneak a ride in before the rain. Exact same loop as last time as planned.

    3km
    22 m elevation gain
    11:45 minutes
    15.3 km/h avg speed

    1 thing I did different is took a run at fairly steep hill that's at my current turnaround point. I got about 1/3 of the way up and turned around. So this got me to thinking my near goal to be to continue this 3km loop until I get my legs and lungs back. Except that I am going to keep taking a run at the hill. Once I make the hill I get some more rolling and flat terrain but I think I want to keep the 3km and the hill until I can do it with somewhat ease. I will still once I pass hill slowly push further and further until I get up to the 10km loop here.

    My ribs are still hurting me and a bit of a cold but all in all I feel good and accomplished that I continue to ride. I had the proverbial internal battle with myself today about wether to ride or not. I am glad the go for a ride side won out lol

  22. #22
    Senior Member baron von trail's Avatar
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    If you can, switch to vaping, especially if nicotine is your drug of choice. Cigs are loaded with so many damaging toxins which effect everything from lung capacity and blood flow. Vaping is more like drinking coffee, it's not harmless but nowhere near as nasty as smoking cigs.

  23. #23
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by baron von trail View Post
    If you can, switch to vaping, especially if nicotine is your drug of choice. Cigs are loaded with so many damaging toxins which effect everything from lung capacity and blood flow. Vaping is more like drinking coffee, it's not harmless but nowhere near as nasty as smoking cigs.
    Good call, I do have a vape, I find it harsher believe it it not. However that is part if the plan to kick the cigs

  24. #24
    Senior Member downtube42's Avatar
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    Add my 2 cents, maybe you will find some value. For years I taught the cycling merit badge to Boy Scouts, essentially taking kids from couch potato to completing a 50 mile ride by the end of the summer. Sure you're not a kid, but this still applies.

    1. Increase distance incrementally. My policy was to repeat a distance until it becomes easy, then increase by no more than 50%. Repeat.

    2. Ride 3 times a week. Rest is important.

    3. Forget speed. It's irrelevant at this point, and will lead to either injury or frustration.

    4. Learn how to use your gears on hills. Downshift before you struggle. Learn when to go to the little chainring, learn how to shift two gears at once on the rear, learn to ease off the power as you shift. If you run out of gears, walk. Walking when you have gears left is a technique problem; walking when you've run out of gears is no cause for shame.

    5. Food is fuel. Body fat is also fuel, though your body doesn't really want to give it up. You have to burn more fuel than you take in. Simple, though not easy.

    For your particular situation, I would add:

    You know the cigarettes need to go, obviously.
    Overweight + smoking + 40 + starting an exercise program has some immediate risks that should be discussed with your doctor. Of course subtracting the exercise leaves significant long term risks.

    You are capable of far more than you can imagine. Incremental change multiplied by enough time equals monumental change. Barriers you see now will vaporize over time.
    This has to be a tie between re-frozen slushy uneven dirty ice stuff just right of the nicely plowed pavement, and super-glassy ice with a dusting of fresh powder - SalshShark

  25. #25
    Senior Member btcowboy's Avatar
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    Quote Originally Posted by downtube42 View Post
    Add my 2 cents, maybe you will find some value. For years I taught the cycling merit badge to Boy Scouts, essentially taking kids from couch potato to completing a 50 mile ride by the end of the summer. Sure you're not a kid, but this still applies.

    1. Increase distance incrementally. My policy was to repeat a distance until it becomes easy, then increase by no more than 50%. Repeat.

    2. Ride 3 times a week. Rest is important.

    3. Forget speed. It's irrelevant at this point, and will lead to either injury or frustration.

    4. Learn how to use your gears on hills. Downshift before you struggle. Learn when to go to the little chainring, learn how to shift two gears at once on the rear, learn to ease off the power as you shift. If you run out of gears, walk. Walking when you have gears left is a technique problem; walking when you've run out of gears is no cause for shame.

    5. Food is fuel. Body fat is also fuel, though your body doesn't really want to give it up. You have to burn more fuel than you take in. Simple, though not easy.

    For your particular situation, I would add:

    You know the cigarettes need to go, obviously.
    Overweight + smoking + 40 + starting an exercise program has some immediate risks that should be discussed with your doctor. Of course subtracting the exercise leaves significant long term risks.

    You are capable of far more than you can imagine. Incremental change multiplied by enough time equals monumental change. Barriers you see now will vaporize over time.
    Thanks for the advice, it is awesome and kind of my plan. I do have issue with learning the gearing. Even on the flat I am not using the gears properly. Back when I rode I was in a 10 speed now I have 27 lol.

    Nutrition on is the next piece of the puzzle. I hate chicken and tuna (ate too much years ago body building), so lean proteins is harder to find. I do BBQ so lots of the fats drip away. Here is a typical day during the week (weekends are a little messed).

    Breakfast
    Pot of coffee, use half and half cream and raw sugar
    2% or less Greek yogurt with blueberries, granola and chia or hemp seed

    Lunch
    Left over supper
    Half a steak or chop or chicken thighs
    1/2 cup rice
    veggie

    Supper
    as above half steak or chop or chicken thigh
    1/2 cup rice
    veggies

    Snacks - not all below just an idea
    banana
    apple
    carrot
    broccoli
    califlower
    peas

    I do have moments of weakness and may have a chocolate bar or bag of chips and a coke.

    Weekends tougher as wife not following what I eat. Don't have the same foods at home as I do at work.

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