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Lost Fitness Fast!

Old 03-28-14, 10:34 AM
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Lost Fitness Fast!

Grumpy post alert.

I'm dismayed at how quickly I can lose fitness.

In Dec I was in good shape (for me) considering it was winter. I went to California, the weather was beautiful every day, I rode my roadbike all over the Berkeley Hills and then up Mt Diablo in low 39 X 21 which (again, for me) is a reasonably good level of fitness. I was doing pull-ups and feeling pretty trim. Thought I would enter the spring around 185 lb which would be my springboard to finally breaking <180 during summer.

Alas, in Feb we had a week of snow/ice that kept me off the bike, then I started five weeks of almost non-stop biz travel, living in hotels, eating whatever. Hardly rode my bike for over a month, and when I did my knee was twinging as I mentioned in an earlier post. Tried to keep my eating under control but still went up to 189 lb.

In mid March, travel ended. I resumed bike commuting and went on a fairly rigorous diet to shed some of this weight. Well, I'm finding myself depressingly weak on the bike. If normally I'd be in 53 x 17 at 20-23 mph, now I'm in 39 x 17 at 17-20 mph and it isn't effortless either. The bridge where I usually sprint hard, now I'm just grinding over it.

I think the weakness is a combination of being off the bike for awhile, plus significant calorie restriction (about 1600 cal/day). I also feel stiff, especially legs and ankles. Resting heartrate is higher than it was a few months ago. I started going to spin class again, where I'm seeing the same lack of fitness as when on the real bike. This week I actually had to climb off the spin bike before the class ended, which was embarrassing. Started also doing a class after the spin sessions, that is sort of Pilates with (light) weights. That is more challenging than I'd like to admit, especially with my legs coming right off the spin class.

I'm reasonably confident that I can get back in shape in a month, by end of April be where I was in Dec. But I sure lost condition fast. I guess that is a symptom of being 51 y/o?

Anyone have similar ups/downs? How quickly do you lose condition, how long does it take to get it back?

The good thing is that my knees are not giving me any problems. I don't know if it was the month of rest, or that I'm in the small chainring more.
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Old 03-28-14, 10:51 AM
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Originally Posted by jyl
Grumpy post alert. The good thing is that my knees are not giving me any problems. I don't know if it was the month of rest, or that I'm in the small chainring more.
Riding the small chainring more should be easier on your knees (compared to riding the big ring); at least that's how it works for me.

Regarding overall loss of fitness due to business travel, I hear you on that one; been there and done that. When I'm in the U.K. our distributor there loans me a bike to use but other than that I've not been that fortunate. I'm a bit older that you are (64) and a bit lighter (155 lbs.) but overall, loss of fitness due to business travel is brutal for everyone equally!

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Old 03-28-14, 10:58 AM
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I think there is some truth that fitness seems to deterioate faster with age. Travel just seems to add to the issues as well---probably a combination of nutrituion, rest, hydration, etc. At least that has been my experience. Just wait until you have some type of health issue that keeps you off the bike for a few months.........talk about setting you back a ways. The good news it does come back and by making the effort to get there you'll just be in that much better shape.
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Old 03-28-14, 11:00 AM
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It has been said of concert musicians that if they miss even one day of practice they can tell. If they miss two days of practice, the audience can tell. I never did get to professional musician status but I did practice every day for a while and could tell by the sound when I missed a practice.

As for the bike, same as you. I was in good condition, even during colder months until January. Then, it not only was somewhat cold but it snowed on and off every few days so that roads where in poor condition for riding. Even at this late date, rain and sleet are predicted for the week end. The good news is that after spending some time with local maps, and a fine sunny day yesterday, I was able to link up a series of good riding quiet roads which I can get to right from the house. These roads lead to several centuries worth of good riding so that my riding territory is now very much larger.
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Old 03-28-14, 12:20 PM
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I suffer from DFS, Disappearing Fitness Syndrome, within 2 weeks. Becomes evident with the heart-rate/effort/speed correlation. Age most definitely accelerates the rate of loss.
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Old 03-28-14, 12:31 PM
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Not yet ..... but its going to rear its ugly head soon, maybe sunday.
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Old 03-28-14, 01:53 PM
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Loss of fitness for us frozen folk is equally brutal. I ride my trainer like I was tailgate drafting NASCAR trucks at Talledega and when the first 35F day arrives I joyfully hit the hills.

That 5.5mi hill ride is one brutal wakeup. But my cardio is good.

Yes, fitness is much easier to lose than get back again.
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Old 03-28-14, 05:14 PM
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At the bike shop/bar

Velo Cult Bike Shop, Portland, OR | Velocult

And getting various opinions.

51 y/o guy: "4 to 1. 1 month layoff takes 4 month to get back". [tears welling up in my eyes]

30 y/o bartender: "2 week layoff and the cardio, heart rate, everything starts going. But you can get it back pretty fast." [tip that man well]
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Old 03-28-14, 06:27 PM
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Hah! I've been off the bike since the end of October, with only one short 17-mile 'sanity ride' in February. I typically have 4 months of layoff each year, but this year will be worse. With that much down time, I figure I'm basically starting from scratch. It takes about 6 weeks of riding hard to get back in any semblance of shape. It doesn't kill me, I only wish it would. After that, I'm okay until the next winter layoff.
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Old 03-28-14, 07:12 PM
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Lost Fitness Fast!

You still must eat. 1600 calories sounds dangerously low if you are doing anything but sitting on the couch.
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Old 03-29-14, 12:34 AM
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Originally Posted by jppe
I think there is some truth that fitness seems to deterioate faster with age. Travel just seems to add to the issues as well---probably a combination of nutrituion, rest, hydration, etc. At least that has been my experience. Just wait until you have some type of health issue that keeps you off the bike for a few months.........talk about setting you back a ways. The good news it does come back and by making the effort to get there you'll just be in that much better shape.
It's true. Fitness can be lost faster when we age, but, a lot depends on how active you are in other ways. I am on my feet most of the day thanks to the day-gig. So, I am fortunate that when I am not riding over the winter (except on the trainer), I don't fall off as much as friends confined to a desk all day. A lot depends on diet, too.
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Old 03-29-14, 02:12 AM
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My big problems in the 50+ club are 1. joint pain, and 2. quick loss of fitness when missing workouts. Cycling at least is the easiest on 1.

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Old 03-29-14, 07:24 AM
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Originally Posted by big chainring
You still must eat. 1600 calories sounds dangerously low if you are doing anything but sitting on the couch.
Yeah. I wouldn't necessarilly say "dangerous" but you will lack the fuel to ride energetically for any length of time. If you're on a calorie restricted diet, and figure you'll burn ~600 cal in an hour ride, you need to eat some of those extra calories before/during the ride. I'll try to eat 300 extra calories a couple of hours before the ride and then 100cal of easily absorbed carbs (AKA sugars) every half hour during the ride. That 100 cal might be in the water bottles, a banana, gels, fig newtons, bars, or whatever.
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Old 03-29-14, 11:15 AM
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Absolutely. To be clear, I'm eating 1600 cal/day on days without exercise (other than riding to/from work, which I consider as just part of daily living). I figure that gives me a 300-500 cal deficit on those days.
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Old 03-29-14, 02:41 PM
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Originally Posted by OldTryGuy
I suffer from DFS, Disappearing Fitness Syndrome, within 2 weeks. Becomes evident with the heart-rate/effort/speed correlation. Age most definitely accelerates the rate of loss.
I hate it when DFS strikes! I am still a decent endurance rider and climber, but I lose top speed pretty rapidly if I am off the bike for more than a week or so.
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Old 03-30-14, 06:32 AM
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I used to have a hard time keeping my weight down (never fat, just a bit of a belly - 195 at 6'). Trying to restrict calories never worked and simply left me constantly hungry and grumpy. I dropped virtually all sugar (still drink diet cokes and use fake sugar and half and half in coffee), all processed food, and initially cut carbs way down but otherwise ate until full. I dropped to a skinny 162 in three months. After that I added back modest amounts of potatoes, rice, and even bread with no problem. I eat all the meat, fish, eggs, cheese, nuts and vegetables I want and never count calories. The proteins and fat keep me full so I am not hungry for more calories than I need (I counted for a while to verify that I am really eating less than it seems). It doesn't work for everyone but my brothers tried it with he same results.

By the way, when I am on the road and rushed I grab a double cheeseburger at McDs (no fries) and tear off about half the bun. Seems perverse but works - my blood numbers are much improved and I dropped Lipitor.

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Old 03-30-14, 08:01 AM
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I feel your pain. My fitness has REALLY gone downhill the past three years - I haven't even been on my bike for more than a couple of miles to the store in three-four years. First was the prostate cancer surgery (total prostatectomy), then another surgery a year later to remove the internal scar tissue for both the prostate and emergency appendectomy. Then last year was the arthritic neck and the four surgeries on it last year... I haven't even been able to use a trainer (my rollers) for crissakes! I don't know what is going to fail next! My weight and overall conditioning have really taken a hit.

If this Winter ever ends - we got another five inches of snow last night! - I've got to finish the bike overhuals so I can get back in the saddle and ride! I had wanted to go on a 1000-mile tour this Fall but that's not gonna happen. First I've gotta get back in shape. And don't tell me 'round' and 'pear' are shapes! Maybe I should say I've got get in better condition!
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Old 03-30-14, 10:07 PM
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Had a good ride today. Went to my usual hill and did my usual number of repeats. Started out in a smaller-than-usual gear, then went to my usual gear. Felt okay although I was climbing more slowly than usual. Knees didn't twinge, that's good. On the road back, I am.
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Old 03-30-14, 10:39 PM
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Originally Posted by jyl
Had a good ride today. On the road back, I am.
Good for you! Keep at it!!!
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Old 03-31-14, 12:05 AM
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Originally Posted by jyl

I'm dismayed at how quickly I can lose fitness..
Yes, it seems with age, we lose fitness faster, and take twice as long (with luck) getting it back. Back in my 20's I used to be off the bike all winter (NYC) except for short rides here and there, then be able to jump on the bike and do 100 miles the first nice Sunday.

That was then, this is now and there's no hope.

About the only good thing I can say about aging is that it beats the alternative.
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Old 03-31-14, 11:18 AM
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Originally Posted by FBinNY
About the only good thing I can say about aging is that it beats the alternative.
Let's not forget the wisdom of the accumulated years, maturity through inner peace, and becoming invisible to attractive women, which opens up a new career path as a purse snatcher.
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Old 04-09-14, 04:56 PM
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Some ups and downs.

Up - went back to the usual hill, did more than the usual number of repeats, felt pretty strong though not really strong, was comfortable pushing up in the big chainring, took a selfie when I was done, came home feeling good and didn't look toooo fat in the pic.

Down - scale read alarmingly high this morning, like into the next range of 10s high, trajectory of poundage is in the wrong direction. Riding to/from work this week I've felt slow and weak. This afternoon's ride home was particularly so, I had to push to catch the "rabbit" in front and later someone passed me.

Up - About two blocks from home I pulled over and looked at my bike. The rear wheel was cockeyed and the non-driveside sidewall was rubbing on the chainstay. I lifted the bike and spun the wheel; it stopped after 1 revolution. This has happened before, the chain pulls the driveside forward. I repositioned the wheel and rode home. The bike is on the stand now; I think I need to give it a careful once-over.

Down/Up? - on Saturday my buddy and I are joining a group ride billed as 30 miles of climbing. I'm concerned.

Trying to make it back.
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Old 04-09-14, 05:22 PM
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In many ways, it sucks getting older. Losing fitness is only one of them.

Hah! I've been off the bike since the end of October
Im in the same boat as Blazing Pedals. My job kept me working long hours and the long cold winter kept me inside. I did nothing but walk on the treadmill and added calories.

I started riding last week and my mind says go hard but my lungs, muscles and common sense tells me to go easy for a few weeks.
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Old 04-09-14, 05:26 PM
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For muscle I've noticed this for a long time. It can take 6 months to work up to a certain weight and 2 weeks of being sick can set you back to nearly the beginning...it's kind of frustrating so I don't worry about the heavy weights so much any more as a result. As well you need sufficient time to stay in shape and life can easily get in the way (work/travel/surgery etc).
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Old 04-11-14, 08:37 AM
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Well, the good news is that fitness comes back fairly quick...just keep at it. I try to not get frustrated early in the season. To make it worse, I ride my steel frame Salsa with 700X32 tires for a full month each year to work on conditioning before I even think about getting out the carbon road bike.
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