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  1. #1
    Banned. Turboem1's Avatar
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    How far/long to ride to lose weight?

    Hey guys. My brother and I just purchased 2 road bikes to lose some weight with. We are both roughly 80lbs overweight. We are new to road biking and would like some advice.

    We are obviously very excited about our bikes and would love to ride all the time but would like to do this the right way to see the most positive results.

    1. How many days a week can we ride? Is 5 overdoing it? Is more better? As much as we can handle or is possible?

    2. How long should we be riding? Can you get a good workout in 1 hour? 2 hours? all day?

    3. How far is a good starting point? 2 miles? 5 miles? 10 miles? as far as possible?

    4. Also how should we ride? A couple of days very hard with some relaxing?


    Any tips will be greatly appreciated. Thanks!

  2. #2
    Isaias NoRacer's Avatar
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    It's hard to lose weight on a bike if that is all you are going to do. The better approach is to monitor calories in and out making sure that what goes in is less than what goes out.

    To lose weight using a bike, the longer you ride the better, but if you are new to cycling than you don't want to go so long, at first, that it puts you out of commission for days afterwards, either with sore muscles (leg, back, or neck), sore joints, sore glutes, or saddle sores. Go easy at first, until you build fitness. After a while, you can start to ramp up the intensity of your rides, up to lactate threshold (LT)--the point where your leg muscles feel like they are 'rigging up" (as in your muscles feel like rigor mortis is setting in) or you feel a burning sensation in the muscles. If you've reached this point, you are working too hard. Back off until this condition clears.
    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  3. #3
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    There is good news and bad news for you.
    I have biked over 10,000 miles in the last 12 months and gained weight. The good news is that my fitness has improved. My average speed is up and my HR is down for a given workout. My wife, a biker, is bitterly complaining that biking alone does not reduce her weight. Do not get me wrong, she looks great and is full of energy and healthy, but no weight loss.
    I did go from size 40 waist to size 34 waist about two years ago. (I am 6 ft tall) That was done with a stringend diet of fish and veggies and oatmeal for breakfast. My energy was down while I was on that diet. I now do performance biking and can eat more and better. But still have to watch the food intake. Well, I am 65 years old and you younger guys may have an easier time.

  4. #4
    Powerlifting cyclist.. momod's Avatar
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    weight loss occurs due to deficiency in calories consumed.

    first you need to find out what you BMR (basal metabolic rate) is.

    I can do this for you if you provide me your bodyweight and BF%..


    Once you know that you can design a diet that will be deficet approxiamtely 5-10%. We only want to lose a little weight at a time always trying to keep metabolism bumped and trying to maintain lean body mass or LBM.


    Every pound of muscle you have uses 50-100 calories, so its critical to keep that.

    Once we know our totally BMR, we eat to -5% to -10% and do the following.

    Divide total cals into 5-6 seperate smaller meals.. this maintains metabolism and gives you a better insulin profile.

    Try to keep your total calorie macro division around 50%carbs/30% protein/20% fat

    thats a good starting point and you anyone can lose well at that. But nutrition is key and the best habit you will ever learn.

    here are some more tips.

    Do your cycling for weight loss fasted, first thing in the morning without breakfast. This forces your body to use fat for energy cause you are glycogen depleted from not eating for the last 8 hours.

    always eat carbs with a lean protein to regulate insulin response

    Try to eat hi glycemic (processed, sugary) carbs post workout..

    lift weights focusing on the major compound lifts like squats, deadlifts and bench. Weight lifting helps you maintain LBM and creates a better hormonal profile as well as increasing lipotase enzyme production which helps turn fat to energy.

    Im 38 and currently im about 205/11%bf and my new schedule is like this..

    Monday off cycling, leg day (leg presses, bulgarian squats, SLDL)
    tuesday 20 miles moderate pace
    wed 20 miles fast pace
    thu 20 miles fast pace (upper body, dips, pushups, pullups, triceps and biceps)
    fri 20 miles moderate
    sat 30 miles moderate/relaxed
    sun 50 miles


    NEVER EVER EAT

    fried foods
    trans fats
    processed sugars
    alcohol (alcohol occasionally is ok, but its essentially empty calories that is horrible for insulin profile and toxic)

    you need to change the way you percieve yourself. Dont look in the mirror and see yourself as fat, that just confirms your self image about your bodytype. See (imagine) your dream body and you will start developing habits that are condusive to have such a body..

    you can have any body you want bro, never doubt it!

    I went from 6'0, 240 at 26%bf to 192 at 10% in a year following that plan, and once you build the habits its easy. Dont underestimate the mental game.


    I really recommend getting a cheap BF tester like the accumeasure and tracking your BF and weight, it really helps keep you on track..
    Last edited by momod; 09-25-06 at 10:11 AM.

  5. #5
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    Well losing weight by exercising is really, really tough.

    I would suggest a two pronged approach.

    To burn off a pound of fat, you need to burn 3500 more calories than you consume.

    The first thing to do is examine your diet. Log your calorie consumption, and if possible your grams of fat, grams of carb, grams of protein and it would be even better to split carbs into complex and simple. I think that you will notice that a large part of your calories come from high caloric foods, like donuts, fried foods, ice cream etc. I would suggest greatly limiting the high caloric foods.

    However, if you diet, your body often responds by lowering your metabolic rate which greatly slows your weight gain. Also many people lose as much muscle as they do fat when they are dieting. If you exercise, your body generally will increase your metabolic rate and since you are using your muscles, your body does not have the option to lose muscle mass. Doing some upper body workout by lifting weights would be a good idea. You don't have to go crazy on this. Just enough to keep in tone.

    As for losing weight bicycling, I figure that it takes about 70 miles for me to burn off a pound of fat and that is assuming that I do not come home and eat a bunch (which, of course, I do). I would suggest cycling at least 3+ times per week for at least 45 minutes per session and longer if possible.

    How much you should bicycle and how much you should limit your intake is up to you and your circumstances.

    Now one can lose piles of weight cycling. I went on a tour in the Rocky Mountains for 2 weeks. I did a bunch of cycling which featured a considerable amount of climbing daily (about 70+ miles per day). I wanted to lose some weight so I avoided fats and really junky stuff but I thought I was eating plenty especially complex carbohydrates and even simple carbohydrates. After 2 weeks of this, I weighed myself and I had lost 10 lbs which is nearly a lb per fay. But that was a pretty unusual situation.

  6. #6
    Mmmmm Donuts! FatguyRacer's Avatar
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    I lost 50 lbs last summer from June to October. Up to that point from 2001 on, i was an ex-racer gone to seed. I did start small and work my way up 10% a week. My first ride at 255 lbs
    was a short 10 miler that felt like i did an interval session. My goal to help me lose was to gradually add mileage as fitness came around and cut my calories to 2500-3000 per day. Since my only goal was weight loss and not race fitness (yet) the only rides i set out to do were LSD (long slow distance) type endurance rides. Once I lost about 30 of those lbs, i was able to push a little harder on my rides and gradually build speed, but for the most part it was just moderate pace, some tempo and no real high intensity or planned intervals. I just wasnt eating enough to take on that kind of workload. My weekly mileage was around 150-175 miles. This was enough to do the job. Unfortunatly i stopped for 2 months and gained back 15 lbs. It took from Jan - May of this year to lose those 15 lbs because i was doing race specific training and eating more. Of course it all came crashing down in June. Lack of riding (about 10 weeks worth-not all consective) due to injury and a couple of family crisis coupled with no self discipline as related to food and , now im back up to 220. Right now my sole focus is on another big weight loss until January. I figure i can do 30 lbs in that time frame. And then another 15 slowly during the same winter/spring period to get me to ultimate goal of 175lbs. Its a good weight for me at 6 ft tall. I'm a sprinter type and always will be a sprinter type, but at 175, i'm hoping to be a little bit more of an all rounder.

    Good luck to you and your brother.

    Keep track of everything you do and eat so you know what worked and what doesnt. I use bikejournal.com in addtion to my Polar software.
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  7. #7
    Banned. Turboem1's Avatar
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    Quote Originally Posted by momod
    weight loss occurs due to deficiency in calories consumed.
    first you need to find out what you BMR (basal metabolic rate) is.
    I can do this for you if you provide me your bodyweight and BF%.
    I do not know my bf% although I am about 6'1" 280lbs

    Quote Originally Posted by momod
    here are some more tips.
    Do your cycling for weight loss fasted, first thing in the morning without breakfast. This forces your body to use fat for energy cause you are glycogen depleted from not eating for the last 8 hours.

    always eat carbs with a lean protein to regulate insulin response

    Try to eat hi glycemic (processed, sugary) carbs post workout..

    lift weights focusing on the major compound lifts like squats, deadlifts and bench. Weight lifting helps you maintain LBM and creates a better hormonal profile as well as increasing lipotase enzyme production which helps turn fat to energy.

    NEVER EVER EAT
    fried foods
    trans fats
    processed sugars
    alcohol (alcohol occasionally is ok, but its essentially empty calories that is horrible for insulin profile and toxic)
    Thanks everyone for the advice. Here is what I am doing currently.

    I only drink water, milk, and orange juice. No alcohol or coffee or anything else really. Occasionally a gatorade or vitamin water.

    Breakfast is cheerios or rice krispies with skim milk and a banana or 3 scrambled eggs on a plate with peppers and onions. and a glass of OJ.

    Lunch is a can of tuna on 2 slices of potato bread or grilled chicken, roasted peppers with oil and vinegar on a roll.

    Dinner is either beef or chicken with a vegetable (peas, carrots, brocoli, potato, sweet potato)

    I will ride my bike like many of your suggestions. On top of the bike I have a gym membership were I will run on the treadmill, use the pool for swimming laps, and working out the major muscle groups every once in a while.

    Once again thanks everyone for the advice. Hopefully eventually i can post about my progress.
    Last edited by Turboem1; 09-25-06 at 10:51 AM.

  8. #8
    Isaias NoRacer's Avatar
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    You can calculate your approximate BMR using the appropriate formula located here:

    http://www.bmi-calculator.net/bmr-ca...mr-formula.php

    It will be one of these:

    English BMR Formula

    Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

    Metric BMR Formula

    Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

    Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  9. #9
    Powerlifting cyclist.. momod's Avatar
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    Quote Originally Posted by Turboem1
    I do not know my bf% although I am about 6'1" 280lbs



    Thanks everyone for the advice. Here is what I am doing currently.

    I only drink water, milk, and orange juice. No alcohol or coffee or anything else really. Occasionally a gatorade or vitamin water.

    Breakfast is cheerios or rice krispies with skim milk and a banana or 3 scrambled eggs on a plate with peppers and onions. and a glass of OJ.

    Lunch is a can of tuna on 2 slices of potato bread or grilled chicken, roasted peppers with oil and vinegar on a roll.

    Dinner is either beef or chicken with a vegetable (peas, carrots, brocoli, potato, sweet potato)

    I will ride my bike like many of your suggestions. On top of the bike I have a gym membership were I will run on the treadmill, use the pool for swimming laps, and working out the major muscle groups every once in a while.

    Once again thanks everyone for the advice. Hopefully eventually i can post about my progress.


    Firstly, go to http://www.healthcentral.com/cholest...-2774-143.html


    and enter the data and let me know, then I can tell you what % of you is fat and what is lean body mass. From there I can give you your estimated Basal Metabolic Rate and we can determine a daily calorie limit.



    also, If your really serious about weight loss PM me and I can send you some articles and information about nutrition that can really help. Forget the idea of 'diets', the word diet always implies an ending. Its about eating healthy and staying active. I actually eat a greater volumn of food at my current 205 then I did at 240. I just only eat healthy food, clean foods that contribute to my body. You dont want to starve yourself. Think of your metabolism like a chinese finger trap, you reduce too many cals and your metabolism goes into starvation mode and slows way down, so you drop more cals and it gets even worse, but now you have lost alot of muscle as well and it eventually becomes almost impossible to lose fat. You will lose weight with a deficet regardless, but you will feel and look crappy, rail and soft.

  10. #10
    Powerlifting cyclist.. momod's Avatar
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    Quote Originally Posted by Turboem1
    I do not know my bf% although I am about 6'1" 280lbs

    Thanks everyone for the advice. Here is what I am doing currently.

    I only drink water, milk, and orange juice. No alcohol or coffee or anything else really. Occasionally a gatorade or vitamin water.

    Breakfast is cheerios or rice krispies with skim milk and a banana or 3 scrambled eggs on a plate with peppers and onions. and a glass of OJ.

    Lunch is a can of tuna on 2 slices of potato bread or grilled chicken, roasted peppers with oil and vinegar on a roll.

    Dinner is either beef or chicken with a vegetable (peas, carrots, brocoli, potato, sweet potato)

    I will ride my bike like many of your suggestions. On top of the bike I have a gym membership were I will run on the treadmill, use the pool for swimming laps, and working out the major muscle groups every once in a while.

    Once again thanks everyone for the advice. Hopefully eventually i can post about my progress.

    not too bad but try to stay away from Juices, they are OK occasionally but they have alot of sugar in them. Id also drop the cereal and subsititute it with oats and a lean protein like turkey bacon. Eggs are ok in moderation but have alot of cholesterol, A better choice are egg whites or smart eggs like the ones at costco, they taste pretty good, not like the whites.

    I eat switch between eggs/turkey bacon and oats with protein powder.

    Here is my basic diet.

    breakfast.. oats with protein powder and blueberries, or 8 eggwhite smart eggs with 1 real omega 3 egg and turkey bacon

    10:00 lean meat and starch carb like potato, whole grain bread

    1:00 chicken or fish with veggie

    4: chicken


    6:30: normally a meal with lots of protein, moderate gi carb and good serving of fibrous carb like lettuce/spinach


    9:00 Oats with protein powder..


    The oat are old fashioned brand.



    another thing to consider is the thermic value of the food which relates to how much energy it takes to break it down. Liquid food drinks suck cause they dont require energy to break them down, GI index is also determined by how fast a carb breakdowns into a sugar. Thats not the whole story but you dont need to worry about that until later.

    Just remember, the closer it is to the tree, the better it is for you. By that I mean the less processed it is the lower the GI will be.

  11. #11
    Isaias NoRacer's Avatar
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    TEF is insignificant compared to EPOC induced from a long aerobic exercise session or an interval session.

    Here's some links dealing with EPOC:

    http://www.google.com/search?hl=en&q...+excess+oxygen
    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  12. #12
    Sophomoric Member Roody's Avatar
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    Turboem1--

    You will lose weight very slowly, if at all, by exercise alone. On the other hand, you will probably not maintain weight loss without exercise.

    For people who are or have been obese (as you clearly are), modern mainstream scientific evidence reccommends 90 minutes of moderate exercise on most or all days. Cut back on your eating enough to lose about one or at the most two pounds per week.


    "Think Outside the Cage"

  13. #13
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    I lost 40lbs (214-174) in 1yr. by commuting (hard, like intervals between every stoplight) 16mi RT every weekday to work. Didn't do anything else, didn't change eating habits (still enjoy burgers, pizza, beer, etc) which also meant I didn't eat more either.
    Al

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    You guys are taking this way too hard with figuring out all these numbers. If you are wanting to lose weight the easy way start running and then bike say 2 days a week. Works so much faster. Start one day by running down say a bike path a little ways till you start hurting. Wait about a minute then run back. Stay there for 2 minutes then run half the distance you did the first time stop then come back. Then go home. That should be plenty for the first day, you don't want to hurt yourself. Start eating healthy I learned that my first real 5k race it was really hot outside with no shade and about half way I just ran out of energy. Drink enough water so that your pee is clear and eat some good food. Ok enough of that. The next day go back and try to run 3 minutes and then jog for 3 and do this for say 15 minutes then take a break for 3 minutes then go back. Next day do this again but start cutting down on the jogging time. I know it will feal like your heart is going to blow up and your lungs are going to pop but this is whats going to happen if you do it right. Do that for a couple more days then take a day or 2 to go biking. Get back the next day and run and try not to stop execpt for maybe once. From there you want to get to a set point of maybe like 40 minutes you can run for without stopping and then start getting faster. But while this is happining look at the weight drop off.

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    Turbo, looks like you've gotten really good advice already, they all work together really. It's about a lifestyle change you're looking at, not something that you can just "do" to lose weight, then go back to your previous ways. No, you have to make some permanent changes in your life.

    Since we've got all the same 24-hours, you've got to find some time to ride. Obviously, something else has to go to provide that 1-2 hr/day that you're going to ride. Best to make it something that wasn't benefitting you very much like before, such as sitting around watching TV and munching on chips.

    And the right amount is basically as much as you can do without being wiped out for days. So go slow and far to burn off as many calories/ride as possible. Watch your diet to maintain a calorie deficit and repeat each day (http://www.fitday.com is a good food-tracking site). Also try to get more fruits and veggies in your diet and less fat if possible. Simply to reduce the calorie density of the volume of food you're eating. Good luck!

  16. #16
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    If you have the time, go on tour after you've built up an aerobic base. Load your bikes down with a lot of weight and go for it!

  17. #17
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    Losing weight is like cutting down a forest full of trees. The best way to do that in this case is with some sort of cutting device. In this case we will use a diet as our cutting device. What kind of diet is akin to what kind saw you use.

    A crappy diet is like using the back side of an axe. A well thought out, diet that you can live with for the rest of your life is like a chain saw. Riding a bike several days a week for a good period of time (over an hour) is like having a chain saw with a very sharp blade. You will cut down a lot of trees.

    Remember that losing weight, like cutting down a forest of trees is a combination of things, as illustrated above.

    I've ridden 20,000 miles in the last 3 years, mainly on unpaved gravel and dirt roads on my mountain bike. I am 37 years old, 6'2" and around 150lbs. I weighed around 200 when i started the diet and eventually the riding.

    When i tell most people this, they always comment that they should start riding like that so they can lose weight. They just assume it is the riding that does it. In fact i lost most of my weight before i ever turned a pedal. I lost it by using a chainsaw to cut down the forest. Having a very powerful saw with a sharp blade helps as well.

  18. #18
    Senior Member RussB's Avatar
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    It is possible to lose weight by just adding cycling and not changing your diet. I haven't changed anything in my eating habits. I only added cycling. I've lost 12 pounds so far this year. I only ride 2 days per week. Usually 30 miles one day and 50 miles two days later. Right now I'm 5'10". 164 pounds and 46 years old. I still enjoy a bowl full of cheetos every night too. I did spent some time last year building myself up to that distance. I did lose a few pounds last year as well. I started in September last year.

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    Senior Member CTAC's Avatar
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    I think you'd benefit more from riding 2+ hours at very moderate pace so you do not really get tired. Just ride around, enjoy scenery. It should not be harder much than just walking, otherwise you'll get sore and won't be able to ride soon. Distance does not matter at all. If you can do that daily - excellent. If you can do that every other day - that is very good, too. You do not really need a 'good workout', it is more important to get longer exercises, not harder. Hard effort helps to gain weight.

    If you try to push hard you'd get overtrained very soon and you'll just give up. Make it a pleasure, not work. You will lose weight with that for certain, just do not rush.

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    try using www.fitday.com to track your food intake, it helps to be able to do a good log

  21. #21
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    You can lose weight by cycling, but you'll need to be very careful with your food intake too. I've spoken with many cyclists who say, "I ride my bike 150 miles per week, but I can't lose a pound!". That just shows how easy it is to screw up a good exercise program with a few poor food choices.

    Cycling burns about 40 calories per mile (rule of thumb).

    If you can figure out how to burn 500 calories per day more than you consume, you'll lose about 1 lb per week. This is a reasonable and healthy rate of weight loss. To get there, you can:

    1) Burn 500 more calories each day through exercise

    or,

    2) Eat 500 calories less each day

    or,

    3) Do a little of each.

    Be careful that you don't start "rewarding" yourself with food when you exercise...this sinks many folks' weight loss efforts.

    As for cycling...start out very slowly (don't listen to the "ride 2 hours" suggestions...you'll probably need at least 2-3 months of training before you do that). Cycling is an efficient way to burn calories, and once you're trained you can go a long ways (unlike with running). But, you need to work up to it slowly and make sure your bike fits you well, and is set up for your needs.

    Have patience, but be persistent, and you will succeed. Best of luck.
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  22. #22
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    Quote Originally Posted by Turboem1
    Hey guys. My brother and I just purchased 2 road bikes to lose some weight with. We are both roughly 80lbs overweight. We are new to road biking and would like some advice.

    We are obviously very excited about our bikes and would love to ride all the time but would like to do this the right way to see the most positive results.

    1. How many days a week can we ride? Is 5 overdoing it? Is more better? As much as we can handle or is possible?

    2. How long should we be riding? Can you get a good workout in 1 hour? 2 hours? all day?

    3. How far is a good starting point? 2 miles? 5 miles? 10 miles? as far as possible?

    4. Also how should we ride? A couple of days very hard with some relaxing?


    Any tips will be greatly appreciated. Thanks!
    I'm not sure about times etc that it'll take for a good workout but I personally do a 12 mile round trip each day to school and often go on rides to local locations at night (around 40 miles a time) and I weigh around 7 stone so I'm sure you'll burn it off soon
    I like racing bikes, racing racing bikes, I love my racing bike, Do you like racing bikes?

  23. #23
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    Quote Originally Posted by Turboem1
    Hey guys. My brother and I just purchased 2 road bikes to lose some weight with. We are both roughly 80lbs overweight. We are new to road biking and would like some advice.

    We are obviously very excited about our bikes and would love to ride all the time but would like to do this the right way to see the most positive results.

    1. How many days a week can we ride? Is 5 overdoing it? Is more better? As much as we can handle or is possible?

    2. How long should we be riding? Can you get a good workout in 1 hour? 2 hours? all day?

    3. How far is a good starting point? 2 miles? 5 miles? 10 miles? as far as possible?

    4. Also how should we ride? A couple of days very hard with some relaxing?


    Any tips will be greatly appreciated. Thanks!
    Congratulations on your purchase. Others have covered the food side pretty well.

    You should start your program slowly. I would suggest starting at riding 1 hour three times a week. The time is more important that the distance, and you should be able to talk easily the whole time you're on the bike. Once you get good at that, I would recommend that you bump it up to 2 hours three times a week. It takes your body a while to get into a good fat-burning mode, so it's better to pay that once at the beginning of a 2 hour ride rather than at the beginning of each one-hour ride. It's my experience that you will get more appetite suppression on the longer workouts as well, which is good for you.

    Initially, water is probably enough on your rides. As you get to two hour rides, its good to take in some carb calories as you ride, and some immediately after you finish. The kind of refined sugars and starches that you should avoid during the day are exactly what you need during the ride and after. At most, you should be taking in around 250 cal/hour and perhaps another 250 calories when you're done, but I'd start much lower than that.

    When you're riding, you're burning both carbs and fat. Your hunger is based off of your blood sugar level, so if you can keep that constant during your ride and after, you won't be hungry after the ride, and therefore won't replenish the fat that your burnt. Listen to your body - if you're really hungry after you finish, you need to eat more on the ride and more in recovery. If you're not hungry after (and you don't get really hungry an hour later), then you're eating a good amount.

    Hope that helps, and good luck.
    Eric

    2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
    199x Lemond Tourmalet, Yellow with fenders (Beast)

    Read my cycling blog at http://riderx.info/blogs/riderx
    Like climbing? Goto http://www.bicycleclimbs.com

  24. #24
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    I rode 3,000 miles in two months. from Prudhoe Bay, Alaska to Kelso, Washington on a fully loaded touring bike. I lost 20+ lbs (226 to 206)and ate vast quantities of food along the way. I've lost another 7 in the last three weeks with a combination of Weightwatchers and riding about 100 miles/week (unloaded) at an average speed of 14.5.

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