I'm a 61 year old 6'2" 280 lb trying to get better. 20 years ago, I rode about 3k miles a year while also running and swimming regularly. Most of my riding is fairly flat. One of my hips has been replaced, the other one will need it in the next few years.

My training priorities are: 1. Lose weight 2. Do a century next summer and the 2 day Seattle to Portland the summer of 2020.

I started back biking in mid July and have done almost 600 miles since then. I did 100 miles in one week. I had lost a lot of weight walking. I can't do it anymore because of the hip problems.

My plan is to do about 15 miles a day 3 to 5 days a week. I will ride every day that I don't have a time conflict. This will be slow. These days are fat burn without being tired at the end of the ride. Target heart rate about 110. One ride a week for 30 miles. I have a 30 mile loop I did last Saturday at 14.5 mph with a HR of 114. When I can do it at 15 mph and HR 110, I'll bump it up 5 miles and keep doing that increase until I get to 50 miles each weekend. Maybe once a month I'll go longer. Then once a week, mid week to allow recovery before my Saturday long ride, I'll do an hour ride pushing my heart rate up to 130. I did one of these last week where I was at 126. Other than being a bit tired, it felt fine.

I will do hill repeats once a week once I get under 230 lbs, maybe