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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 02-23-10, 06:38 PM   #1
sabian92
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Improving Stamina/Losing 30lbs in the process relatively quickly?

Hi all, first post.

Basically, I want to get myself into shape before summer time, and I have a bike that I don't really use so I thought I'd kill two birds with one stone by losing my extra bulk and using the bike. I literally do NOTHING all day (unemployed student that dropped out) so rather than do nothing, I thought I'd use that time to shape up before summer and going back to college in September.

I'm 5'10/1.78 and about 14st/195lbs/88kgs. I'm pretty much a bag of bones and fat at the moment, which isn't a good look. I have some upper body strength from playing drums (works your shoulders, forearms and lower arms) and a strong right leg but not left leg. I don't really aspire to be doing enduro biking in 6 months time so it doesn't have to be anything extreme. Eventually, I'd like to get into enduro biking but for the time being just slimming down in my goal.

Thanks a lot.
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Old 02-23-10, 09:05 PM   #2
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You can loose weight with cycling but it's 80% diet.
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Old 02-24-10, 09:23 AM   #3
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Check out the transformation guides on BodyBuilding.com. There's plenty of good information there. You can even pick pre-built plans to follow.

Youcoming is right. 80-90% of how you look is based on diet. I was watching a discovery channel special on professional bodybuilders and it was surprising how many of them talked about taking pain killers while dieting so they could function around hunger pains.
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Old 02-24-10, 09:47 AM   #4
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it's all about motivation. find yours and you're good to go!
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Old 02-24-10, 11:10 AM   #5
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Track your calories in and out carefully. Maintain a 500 Cal/day deficit on average and you should lose 30 lbs by summer. Try to ride every day and build up to 7-10 hrs per week and you will also get fit. Simple.
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Old 02-24-10, 01:32 PM   #6
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By 500 Cal/day deficit you mean use 500 more than you take in on that day? I'm not sure what you mean. Is it basically just a case of riding an hour to an hour and a half every day and that's it? I can happily ride all day quite slowly, I don't have no stamina at all but I don't have much. What sort of distance should I be looking to cover in a week? I can hit 6 miles in an hour (Not much, I know) but I'd like that to be at least 10 by summer.
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Old 02-24-10, 08:13 PM   #7
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By 500 Cal/day deficit you mean use 500 more than you take in on that day?
Exactly. There are numerous online programs to help track your caloric intake as well as providing an estimate of your calories burned each day based on your activity level.

I wouldn't worry so much about the distance for now. Just try and build up your weekly time and the speed will gradually increase. Riding slow is fine for weight loss it will just take more time on the bike.
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Old 02-24-10, 09:39 PM   #8
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By 500 Cal/day deficit you mean use 500 more than you take in on that day? I'm not sure what you mean. Is it basically just a case of riding an hour to an hour and a half every day and that's it? I can happily ride all day quite slowly, I don't have no stamina at all but I don't have much. What sort of distance should I be looking to cover in a week? I can hit 6 miles in an hour (Not much, I know) but I'd like that to be at least 10 by summer.
If you burn 500 cal riding and don't eat anything extra at all, you may or may not be running a deficit, since you could well be eating more than you need now.

But I'd just go out and ride and have fun, and clean up your diet: no soda, not much sugar, real food instead of processed food. Just cutting out soda and sugar gives most people a good reduction in caloric intake without actually dieting. You'll feel healthier as well.
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Old 02-26-10, 09:19 AM   #9
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Originally Posted by sabian92 View Post
Hi all, first post.

Basically, I want to get myself into shape before summer time, and I have a bike that I don't really use so I thought I'd kill two birds with one stone by losing my extra bulk and using the bike. I literally do NOTHING all day (unemployed student that dropped out) so rather than do nothing, I thought I'd use that time to shape up before summer and going back to college in September.

I'm 5'10/1.78 and about 14st/195lbs/88kgs. I'm pretty much a bag of bones and fat at the moment, which isn't a good look. I have some upper body strength from playing drums (works your shoulders, forearms and lower arms) and a strong right leg but not left leg. I don't really aspire to be doing enduro biking in 6 months time so it doesn't have to be anything extreme. Eventually, I'd like to get into enduro biking but for the time being just slimming down in my goal.

Thanks a lot.
OP you may want to change from Sabian cymbals to Paiste unless you use the HH line. All kidding aside, why not get a job that is somewhat physically demanding? Work in a warehouse, or do deliveries. You will burn calories and have money! You will also feel better about yourself rather than laying around and being unproductive.

Now to the drumming. It only becomes an effective form of exercise (at least for me) when I am in a band that practices 2 times weekly and does shows. That way it keeps me in a regimine instead of just occasional playing. To help your left leg, get a double kick! Then add in bike riding and you will be in great shape.
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Old 02-26-10, 10:24 AM   #10
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I second the job deal. Get a job so that you earn money, are out in the world then you will start to feel better about yourself. Sitting at home is not at all productive. I know because when I don't work, I tend to do nothing. Cut back on the calories, drink a lot of water and take some vitamins. Start riding around the neighborhood so that your body starts moving then incorporate other activities. You want to work on your stamina, try swimming. Swimming will help you with your breathing and help alleviate any pain you feel from hard cycling. If you don't know how to swim, take lessons, join a program, get a coach or whatever you need to do.
Another thing, I suggest you visit a doctor to get your blood checked. If you have health issues, you will be more likely to work at improving them then if you don't know. The truth with health can be the biggest motivator.
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Old 03-01-10, 08:25 AM   #11
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On the job front, I can't get a job. It's physically impossible for me, and God knows I've tried. I left school 2 years ago this year and I've not had a job, which is a shame. The UK was hit hard by the recession and unless you're qualified up to the eyeballs (I'm not), have a driving licence (I don't quite yet) and you have 10 years experience then there's just nothing for you.

I'll cut out all the sugar and fizzy drinks (Not much anyway, actually) and see what happens. I just need to get my bike and ride it now, I've been busy since I first posted.

But thanks a lot anyway, guys.

Joe_5700, I use AA Metal-X 14" hats, 18/19" crashes and a 20" ride. Better than your Paiste crap. I did try the Paiste 2002s and a few others in the shop and I hated them. Too high pitched to the point of hurting my ears.
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Old 03-01-10, 08:37 AM   #12
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Originally Posted by sabian92 View Post
On the job front, I can't get a job. It's physically impossible for me, and God knows I've tried. I left school 2 years ago this year and I've not had a job, which is a shame. The UK was hit hard by the recession and unless you're qualified up to the eyeballs (I'm not), have a driving licence (I don't quite yet) and you have 10 years experience then there's just nothing for you.

I'll cut out all the sugar and fizzy drinks (Not much anyway, actually) and see what happens. I just need to get my bike and ride it now, I've been busy since I first posted.

But thanks a lot anyway, guys.

Joe_5700, I use AA Metal-X 14" hats, 18/19" crashes and a 20" ride. Better than your Paiste crap. I did try the Paiste 2002s and a few others in the shop and I hated them. Too high pitched to the point of hurting my ears.
I have never been to the UK, so I can only give advice based upon my experiences which may not apply over there. Are there not any entry level jobs there? I scrubbed toilets and cleaned office buildings to put myself through college. I have a niece who constantly complains that she cannot find a job, yet I keep seeing "help wanted" signs for entry level jobs all over town....

Anyways, whatever you do, do not let yourself get hungry. Just start replacing a few items at a time in your diet with a healthier alternative and start riding your bike.

When it comes to cymbals a lot of people just go with Zildjian because of the name.... I'd use Sabian over them any day of the week. Paiste are somewhat high pitched, but I like to refer to that as "cutting". On stage, I want to make sure they cut through the guitars etc.
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Old 03-01-10, 08:55 AM   #13
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Congrats on deciding to get fit.

Count calories - that's the most important thing to do to lose weight. It totally sucks but it totally works. I'm doing it now, I hate it but seeing the weight actually come off is a great reward. There are lots of web sites that can help, like sparkpeople.com or fitday.com. And you have to write down every single thing you eat and count it, it's too easy to forget something when you try to do it in your head all day.

As someone above alluded to, when you increase your excercise it's easy to let yourself eat too much because you are hungry and you think you burned a lot of calories, but it's easy to eat in 5 minutes what you burned in 3 hours, so you have to actually do the calorie math.

When you are riding, fuel the ride with an appropriate amount of food/calories - before and during the ride - and do NOT treat the after-ride meal as a special treat that "doesn't count" or is a reward for the exercise.

Learn the calorie content of the foods you eat - knowledge is power. Substituting a salad for chips/fries could save you hundreds of calories.

Do intervals on the bike. Breathing hard and sweating is the goal.

Lift weights - doesn't have to be in a gym - situps, pushups, pullups, squats, lunges, use a household object for hand weights. Adding muscle helps burn fat.

A structured diet and training plan might help. GO to the library and read some books - I used Lance Armstrong's 7 week training plan book - to put together a training plan. It doesn't matter if you are slow to begin with, use the beginner program and stick with it, you'll get faster.
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Old 03-02-10, 03:03 AM   #14
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I can't .
Best advice I can give you in life is take these words out of your vocabulary. (I can't) means not willing to try hard enough. You can do anything if your willing to put the effort into it.
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Old 03-02-10, 11:49 AM   #15
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When it comes to cymbals a lot of people just go with Zildjian because of the name.... I'd use Sabian over them any day of the week. Paiste are somewhat high pitched, but I like to refer to that as "cutting". On stage, I want to make sure they cut through the guitars etc.
i once had this paiste "dry" ride that, to this day, is the standard by which i judge all rides -- it sliced through the murk of the bass line and had a bell on it that sounded like a frickin' fire truck. made me a paiste fan for life.
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