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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-23-09, 11:44 AM   #1
tgabe213
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Getting the most out of a bike ride...

I'm just getting into biking. I got a Trek 7100 for christmas and the weather is finally nice out. I never did biking as a primary workout, but I'm loving the idea of it. I don't have a gym membership anymore because I don't want to pay the $30 a month for it. Especially with the weather, I enjoy the outdoors and riding my bike. But, I want to make sure I'm doing the most that I can.

I went for a ride last Monday, Wednesday, and Saturday. I did about 7-8 miles per ride in about 30-35 minutes averaging ~ 13.5mph per ride (I don't have my spreadsheet handy right now). Basically, I rode as hard as I could and just tried to go the distance almost as fast as possible. This can't be the best method.

My primary goal of working out is to lose weight. I am 6' 1" and I weight 252 pounds. I have a lot of fat in the stomach and hips. I'd like to get back down to the 210's again.

I plan on picking up a Garmin Forerunner 50 with the cadence sensor for the bike to track my HR and other things...

Please help!

Edit:

I run out of breath almost IMMEDIATELY when I start riding. I'm breathing heavy within 3-5 minutes of starting out. Even on a flat surface.

Last edited by tgabe213; 03-23-09 at 11:49 AM.
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Old 03-23-09, 12:03 PM   #2
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I feel your first year should be spent riding as often as you can. When you get to where a couple hour ride is consistently no problem, take a look at doing some basic intervals. The usual program is an hour a day and one long ride on weekends. You can also look up your local club and see what rides they have for new cyclists.

This is a great was to lose weight, once you start riding a lot the pounds will fly off provided you show a bit of portion control at the dinner table.
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Old 03-23-09, 12:13 PM   #3
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My problem is coming up with that program to follow. What kind of intervals should I be doing during the weekdays?

I've changed up the diet pretty well, but I still slack off here and there. I try to eat a lot of chicken and things high in protein. It's still a learning experience. I've cut down the portions. I was able to drop about 30 pounds last year starting at this time over a 2-3 month span. I just gave up and 'didn't care' and put the weight right back on...I could have kept it off but I became lazy again. So I know I can do it.
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Old 03-24-09, 12:48 PM   #4
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Originally Posted by tgabe213 View Post
My problem is coming up with that program to follow. What kind of intervals should I be doing during the weekdays?
You are just starting. Don't worry about intervals now, just ride. Your program should be to ride as much as
you want (keeping in mind that you don't want to increase the ride distance or weekly riding time more than about
10% a week). It doesn't have to be a "workout". Go explore, have fun.
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Old 03-25-09, 08:48 AM   #5
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If your goal is to loose weight then you should ride for as long as you can at a decreased intensity thatn you are presently doing. This will mean that you move slower, but will be increasing your muscles ability to burn fat as fuel. When you get your heart rate monitor try to keep it in zone 2-3. These are zones of light and moderate aerobic activity. Going all out right initially is not the way to go: you need to have a large numebr of base miles ( proabbly 1000 or so) before you can work on performance/speed/ intervals.
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Old 03-25-09, 12:25 PM   #6
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If your goal is to loose weight then you should ride for as long as you can at a decreased intensity thatn you are presently doing. This will mean that you move slower, but will be increasing your muscles ability to burn fat as fuel. When you get your heart rate monitor try to keep it in zone 2-3. These are zones of light and moderate aerobic activity. Going all out right initially is not the way to go: you need to have a large numebr of base miles ( proabbly 1000 or so) before you can work on performance/speed/ intervals.
Thanks! I found http://www.fitzones.com/members/Fitn...rate_zones.asp and that gives me my HR ranges for each zone. That was the kind of information I was looking for.

My package with my HR monitor is sitting at the local UPS facility because I had 2 day shipping, and not 1, so they aren't delivering it today... Dumb.
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Old 03-25-09, 02:30 PM   #7
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Originally Posted by ericm979 View Post
You are just starting. Don't worry about intervals now, just ride. Your program should be to ride as much as
you want (keeping in mind that you don't want to increase the ride distance or weekly riding time more than about
10% a week). It doesn't have to be a "workout". Go explore, have fun.
right on! everything said here in the thread is right on! don't let riding become a chore 'work-out', do everything you can to make it a 'fun-out'. Don't let the work you do slide back, once you do start loosin weight. You gotta change what put you into where you are now; before ridin or anything else will work in the longterm. Get into some easy riding groups. riding with others, you like, becomes further motivation.
Don;t let the little **** on any ride get you down, take it in stride. Got a flat? take a deep breath, look around, take swig of the water bottle and get to fixin... know what I mean?
be happy with who you are at any moment, then look to what might make you happier.
ridin is one of the best things ever, if you let it get to you in positive way.
and there'll always be positive challenges along the way
good luck
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Old 03-25-09, 09:53 PM   #8
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Thanks for the input and the motivation!! This is really starting to become a hobby now. We had more of a mountain bike that I tried riding, but they had off road tires, so it made it a pain to try to enjoy riding, though I was riding to exercise.

My dad then had borrowed a friends bike for something, and it was nice, smooth, and just so much easier to ride. In turn, he bought a new bike similar to that one (I think it was a hybrid), and I rode it a few times. I really enjoyed it, etc. Long story short, I ended up getting my bike for xmas (instead of a bunch of cash), so I'm very excited for the weather to warm up. I like it as a hobby because it gets me outside to enjoy the weather when its nice. Not always being cooped up inside or in the gym for that matter.

As with any hobby, comes the expense. But I can justify more things because they lead to me being more healthy!
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