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  1. #1
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    Overweighted professor getting back to road cycling

    Hi all you guys, I am getting back to road cycling after more than 10 years seated in front a computer, I am married, two childs and a full time job as researcher and teacher in local university.
    I have more than 50 pound of overweight and have not much time to hit the road, do you have any advice on how to deal with this bad combination?
    Cheers
    Sergio Romero

  2. #2
    Triathlon in my future??? flip18436572's Avatar
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    You could commute to work via bicycle? Eat a small lunch and ride your bike? Use the Univiersity gym to work out and then ride your bike home.

    Get your family interested in riding, and make is a Saturday morning event to work around the schedule of the other plans for the weekend.

    There are a million things to do, find something you enjoy and make a committment to it.
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  3. #3
    RacingBear UmneyDurak's Avatar
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    Quote Originally Posted by serrom@mac.com View Post
    Hi all you guys, I am getting back to road cycling after more than 10 years seated in front a computer, I am married, two childs and a full time job as researcher and teacher in local university.
    I have more than 50 pound of overweight and have not much time to hit the road, do you have any advice on how to deal with this bad combination?
    Cheers
    Sergio Romero
    Get a Post Grad to manage research group, and ride more?
    I see hills.... Bring them on!!!
    Stay calm and bring a towel.

  4. #4
    Splicer of Molecules Nickel's Avatar
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    I would take advantage of your university's gym and check out the classes they have there. They might have personal trainers for faculty and also discounts on spinning classes or intro to weight lifting.

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    Senior Member Garfield Cat's Avatar
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    Cycling takes up a lot of time compared with say, distance running or even walking. I remember when John Wooden after retirement would walk around the Drake Stadium track every day. If your kids are young, then maybe your cycling needs to be mixed with workouts at the University gym and track. Most universities with a Division I sports program have excellent facilities. Family comes first, cycling unforunately is a distant fifth.

    Time is your most valuable resource. Spend it on your family.

  6. #6
    Spelling Snob Hobartlemagne's Avatar
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    Quote Originally Posted by Nickel View Post
    I would take advantage of your university's gym and check out the classes they have there. They might have personal trainers for faculty and also discounts on spinning classes or intro to weight lifting.
    +1

    Begin a basic weightlifting plan. Just use the machines to start with rather than freeweights.
    Start with low weight. Use cycling machines too. I'd avoid running- thats an easy way to avoid
    any ankle or knee injuries from the excess weight. Also- eat less. Don't eat to feel full, eat to stop
    feeling hungry. Keep healthy snacks on hand. Avoid sweet drinks and candy.

    Lastly- ride the bicycle often!

    The first rule of flats is You don't talk about flats!

  7. #7
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by Nickel View Post
    I would take advantage of your university's gym and check out the classes they have there. They might have personal trainers for faculty and also discounts on spinning classes or intro to weight lifting.
    +1 ... I think we've got a few staff/faculty members in the spinning class I'm in at my University. The class is 50 minutes long, so you can squish it between other classes, and there are several classes at different times for your convenience.

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    Quote Originally Posted by serrom@mac.com View Post
    Hi all you guys, I am getting back to road cycling after more than 10 years seated in front a computer, I am married, two childs and a full time job as researcher and teacher in local university.
    I have more than 50 pound of overweight and have not much time to hit the road, do you have any advice on how to deal with this bad combination?
    Cheers
    Sergio Romero
    Sure you have time. It's a matter of priorities. Putting your health first is effectively putting your family and job first. You can't do justice to either if you're not fit. I was in the same boat and had to travel extensively as well and early-on studied after hours for an advanced degree. All with a family.

    Since your a prof & resercher, you know how important knowledge of the subject matter is. Some light study/research will be far more useful than snippets from a forum.

    Suggest you read Younger Next Year (pub. 2004) by Crowley and Lodge (M.D.). It's a little slow in the beginning, but it's well founded on the science. You'll be surprised at how simply they handle the weight loss issue. I've been pretty much following their recently published guidelines for about 40 years and it all works very well.

    If you are interested in the science, Physical Activity and Health (Pub. 2006) edited by Bouchard, Blair and Haskell, will give you the details. The devil IS in the details. It's not a just matter of aerobics and resistance training, it's how intensively you actually do the training that matters. It'll cost some as it's a college senior-level textbook apparently.

    An excellent primer on basic nutrition is Sports Nutrition for Endurance Athletes, 2nd edition, by Ryan. Easy to read and not too badly laid out as a reference.

    Al

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    Thank to you all for your advice, I will begin with cycling commuting, little of weight lifting and a visit to the doctor.

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    Thank you

    Thank to you all for your advice, I will begin with cycling commuting, little of weight lifting and a visit to the doctor.

  11. #11
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    Quote Originally Posted by serrom@mac.com View Post
    Hi all you guys, I am getting back to road cycling after more than 10 years seated in front a computer, I am married, two childs and a full time job as researcher and teacher in local university.
    I have more than 50 pound of overweight and have not much time to hit the road, do you have any advice on how to deal with this bad combination?
    Cheers
    Sergio Romero
    In addition to what others have said, losing weight is more about diet than it is about exercise.
    Eric

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  12. #12
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    Quote Originally Posted by ericgu View Post
    In addition to what others have said, losing weight is more about diet than it is about exercise.
    It's also about burning calories and raising your Basel metabolism through increasing your muscle mass. In Physical Activity and Health, they emphasize the metabolism increase with resistance training.

    When I went from porky to much slimmer, i didn't lose all that much weight. But I sure got firmer.

    Al

  13. #13
    Pat
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    If you are thinking about losing weight, and it sounds as if you are, I would suggest the following:

    1) Get a book that gives calories, g of fat, g of carbohydrates and g of protein in common foods. Make a log of what you eat and how much for 3 days or better yet a week. Figure out how many calories, g of fat, etc are in everything you eat. Many people have things in their diets that are really loaded with fat and calories that they can easily remove. At the very least, you will get an idea of where your calories are coming from and whether the food that you are taking in is "worth it" to you. This is a great place to use a spread sheet.
    2) get an estimate of how many calories you burn per day in normal activities. You can do this from web sources. It is just a ball park thing. But it gives you an idea of what your caloric consumption is.
    3) get an estimate on how many calories a given form of exercise burns. It takes a pot load of exercising to burn calories by the way.

    The rule of thumb here is losing a lb per week is doing pretty dern well. If you lose weight any faster, you are probably doing something so drastic that when you go off the regimen you will go into an orgy of indulgance and gain everything back.

    For getting fitter, here are several suggestions

    1) be patient. This will take time. Don't expect fast results.
    2) Try to get aerobic exercise daily or as many times per week as you can. Several 30 or 40 minute sessions during the week will aid you more intense weekend work outs. Being a weekend warrior does not work so well.
    3) When doing aerobic exercise, get a heart rate monitor. It is a good way to gage intensity. It can help prevent you from loafing and thinking that you are working harder than you are. Plus, it is another thing for you to monkey with when you are exercising to prevent you from getting too bored.
    4) If you don't feel much like working out on a given day, it is often good to do it anyway. Even just doing the workout at a lower level than normal does help. Often you will find that once you warm up, you can do more than you expected.
    5) Don't push too hard in your daily sessions. If you go by the "no pain, no gain" rule, chances are your exercise regimes will become exercises in self abuse and after awhile you will start avoiding them. Getting intense on 2 workouts per week is fine. You want to push yourself on a regular basis but doing it each and every time is a bad idea.
    6) Another way to keep your interest is to track as many areas of improvement as you can. Anything you can track is fine. Daily ride length, AVG speed, MAX speed, max heart rate, avg heart rate, who you beat, not getting dropped, getting up that #(@& hill finally, waist size, weight, the more you are feeling that you are improving, the more positive the experience will be and the more involved you will be and the more fun you will have.
    7) Have fun. The more fun this is the more likely you will do it. You can explore new roads on your bike, sightsee, or go hiking. There are any number of things you can do.
    8) Remember what I said about losing a lb per week? Well that is doing great. At that rate, it will take you a year to lose it. But how long did it take you to gain it? Remember, you are not going to go out there and get in shape and lose all the weight in one session, one week or one month.

  14. #14
    RacingBear UmneyDurak's Avatar
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    Quote Originally Posted by Pat View Post
    If you are thinking about losing weight, and it sounds as if you are, I would suggest the following:

    1) Get a book that gives calories, g of fat, g of carbohydrates and g of protein in common foods. Make a log of what you eat and how much for 3 days or better yet a week. Figure out how many calories, g of fat, etc are in everything you eat. Many people have things in their diets that are really loaded with fat and calories that they can easily remove. At the very least, you will get an idea of where your calories are coming from and whether the food that you are taking in is "worth it" to you. This is a great place to use a spread sheet.
    Just wanted to say that you don't need the book. Most of the information is available online and is more up to date: calorieking.com, calorie-count.com, fitday.com, etc.
    I see hills.... Bring them on!!!
    Stay calm and bring a towel.

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