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OK time to get more serious.....

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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

OK time to get more serious.....

Old 01-04-10, 12:05 PM
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OK time to get more serious.....

My story:
42 years old.... 5'9" 205lbs..... pretty athletic. Live in Northern Illinois.
I have just played around a little with mountain bikes.

I have had my new road bike for about 5 months. I road approx 2 times a week or so for about 2 months. Maybe 25 miles a week.

I have a friend at work and we are trying to get more serious. We are going to do one of the MS rides this August ......200 miles. (100mi each day)
I have the bike on a trainer and want to get some type of training going to build endurance and lose weight.

I need thoughts on what to do and how and how much I should eat..... (I am starving all night after I ride)

Thanks,

Kevin
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Old 01-04-10, 12:13 PM
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In short to fulfill your goals, ride more, eat less. Sadly that's the only proven way to make it work (at least for me).
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Old 01-04-10, 12:22 PM
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Start with a complete physical exam.
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Old 01-04-10, 12:28 PM
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I hear ya on the hungry after the ride part. I tend to take it easy, i feel guilty. I think my HRM said i lost a total of 2800 calories on one ride, and then 3200 on another....

I consumed 600 calories shortly after each ride.....and i was still STARVING, however it's been about 2 months and I've gotten used to it....not sure if my stomach shrinking or what....but i seem to get full quite fast with fruits, veggies and chicken breast.

Good luck.

by the way....starting weight 213 November 09, current weight as of this morning 196.

it helps to count your calories as well. I downloaded it on my ipod, its pretty accurate, i hope.
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Old 01-04-10, 12:32 PM
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you have to eat protein at night after your ride. you won't be starving; you'll fuel your metabolism which in turn will help you burn fat; you'll build muscle making you stronger. starvation does not build muscle.

keep up your research and using proper nutrition prior to and after training sessions. in particular the use of simple and complex carbs and protein and timing it all. for example I eat a simple carb like raisins just prior and proteins afterwards.
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Old 01-04-10, 12:33 PM
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Training depends on too many factors for a quick reply. Easiest advice is to ride at least 3 days a week for an hour per time during the winter on the trainer.
Day 1 would be 10 min warmup...spin at over 90rpm easily...easily is determined by you but generally at a pace that allows for easy conversation while pedaling. While pace is still 90rpm increase gearing until effort is fairly hard...talking is not impossible but not easy...maintain this pace for 40 minutes...10 minutes cool down/warm down at easy pedaling pace in a light gear.
Day 2...same warmup and cool down periods...40 minute period is 10 minutes of hard to talk pace...not worth talking...followed by 5 minute warmup pace until 40 minutes is complete.
Day 3...same warmup and cool down periods with 40 minutes of light spin at 90rpm...a bit more effort than warm up pace...this is too clean up the system...flush out blood, etc...and allow muscles and lungs to working...also the 90rpm pace will eventually develop "suplesse"...nice smooth seemingly effortless spin.
Keep a simple log of the workout...you want to input how the efforts felt leg and lung wise...how much pain, how hard to breathe...how you felt afterwards...how you felt the next morning...you should notice legs and lungs/breathing getting better/easier as you progress and needing to use a bigger gear.
Important to warm up and cool down properly.
Wait an hour after working out and eat a modest meal depending on time of day/workout.
Three days won't make you TDF material or a record time in a century but it will help you acclimate you body...especially your butt...to the effort and sitting on the bike for periods of time.
Don't forget a century could take you over 6 hours...an hour on a bike is not much compared to that but on the trainer with no coasting ect. helps...
You can get out of the saddle while on the trainer but you should only do it now to change your body position...you need to get your body used to the work both with muscles and cardio.
You should try to do the three days in a row without a day off...
There is a huge difference between the "bicycle rider" that rides once or twice a week for 25 miles total and the "rider" that wants to do a century...especially if you want the century to be "fun" and an enjoyable experience rather than a "suffer fest" that has the rider stopping at every rest stop to "try" to feel better...you won't LOL.
Enjoy and keep us informed.
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Old 01-04-10, 12:40 PM
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I rode my trainer all last winter and hated it. Have a new KK Road Machine now and a couple CTS and Spinervals DVDs. The DVDs REALLY do it for me. I like the structure and the gentle prodding even if it's just a guy/gal on the screen. The two I'm currently doing are:

Spinervals 16.0: Aero Base Builder I
CTS - Cycling for Fitness

I want to find one more, harder core interval DVD...or a training series of some sort. I currently alternate these two and think it works pretty well.

Check out a DVD or two, you might find you like it.
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Old 01-04-10, 12:44 PM
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Check out the long distance forum here. Do some reading/searching first before asking though. There are lots of great pointers on there to help you in your training.
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Old 01-04-10, 12:44 PM
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Thanks for so many replies....

I want to ride without the suffer fest describes it exactly........
I really enjoy the whole aspect of riding... even by myself. (and I need the weight loss also)

We do have a local club that I will be able to hook up with in the spring.

Thanks again..........
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Old 01-04-10, 01:12 PM
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Originally Posted by JRonaTrek
I hear ya on the hungry after the ride part. I tend to take it easy, i feel guilty. I think my HRM said i lost a total of 2800 calories on one ride, and then 3200 on another....

I consumed 600 calories shortly after each ride.....and i was still STARVING, however it's been about 2 months and I've gotten used to it....not sure if my stomach shrinking or what....but i seem to get full quite fast with fruits, veggies and chicken breast.

Good luck.

by the way....starting weight 213 November 09, current weight as of this morning 196.

it helps to count your calories as well. I downloaded it on my ipod, its pretty accurate, i hope.
unless you biked for 6 hours on each of those rides, those numbers are likely highly over estimated. just sayin'
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Old 01-04-10, 01:59 PM
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Originally Posted by khatfull
I rode my trainer all last winter and hated it. Have a new KK Road Machine now and a couple CTS and Spinervals DVDs.

I want to find one more, harder core interval DVD...or a training series of some sort.
The Spinerval series I have are a bit long in the tooth now, but if you like what you have, you might try:

3.0 Suffer-O-Rama
4.0 Muscle Breakdown
If you want to just try one, I'd suggest 3.0.

I did a class at my LBS recently that broadcasted a Robbie Ventura DVD focusing on acceleration. I liked the outdoors, on the road camera views, along with simple graphics at the bottom showing effort, gear combos, etc.

Here's a link: https://www.realrides.tv/

..
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Old 01-04-10, 02:20 PM
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Originally Posted by kevntri
I really enjoy the whole aspect of riding... even by myself.
That should make things much easier--you've just got to go out and do more of it.
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Old 01-04-10, 02:57 PM
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Originally Posted by thegunner
unless you biked for 6 hours on each of those rides, those numbers are likely highly over estimated. just sayin'
At his weight, not too hard to burn those calories in 3 or 4 hours, just basing this on the numbers I get back from my 705 and the calculations from livestrong.com loops.
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Old 01-04-10, 03:10 PM
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Note on HR watches that tell calories - they tend to estimate high. A good way of estimating is using the Taylor scale. For me a moderate ride (avg 150 watts) is under 600 calories per hour. I think even that is high, but I'll go by that, not the 1000-1500 the watch says.

Weight is all about calories, and calories is all about knowing exactly what you're eating.

I'm a prime example of someone who totally ignored diet until Oct 2009 (I started racing in 1983, "training" a few years before). I am 5'7", weighed about 183 in Oct 09 (max weight of 210-215 back in 2003), thought I weighed 170-ish, and also thought I ate reasonably well. I realized that I'd been eating something like 3000-4000 calories a day. Based on my weight, and relative lack of activity (3-5 hours of riding a week), I decided to use 1800 cal as a daily target for the Oct-Dec 09 period.

That number really threw me for a loop since one of my standard snacks was 960 cal, and I didn't count it as anything except filler between my second breakfast (about 1000 cal) and lunch (maybe 1500 cal on a good day). I had to rethink what I did, what I bought, and it made a huge difference.

I stuck with it until my riding hours went up, and my intensity went up too. However I dropped about 25 pounds so far (under 160 now, which was my 1999 weight) and I'm just as strong as I was at 183 (according to the power meter).

Recently converted (and therefore a bit vociferous about dieting),
cdr
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Old 01-04-10, 03:27 PM
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One tip: https://www.lmgtfy.com/?q=ms-150+training+plan

Seriously, ride lots, eat smaller portions. Have fun. Bicycles are super-efficient, and you can complete a really long ride on very little training if you throw speed out the window.
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Old 01-04-10, 08:35 PM
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Originally Posted by thegunner
unless you biked for 6 hours on each of those rides, those numbers are likely highly over estimated. just sayin'
Yeah, I also go to the gym in the morning. Do weights. but according to my trainer and i've seen it, that's what it is. I've never had a problem with losing weight. my problem has been keeping it off. I love to eat, and i can bum out pretty good.

sorry, i re read what youve written....on my bike....yes, i have ridden about 5 hours each time. on one of those rides i went up south mountain, here in Phoenix, AZ.

Last edited by JRonaTrek; 01-04-10 at 08:37 PM. Reason: mis read the comment.
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Old 01-04-10, 08:39 PM
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[QUOTE
Seriously, ride lots, eat smaller portions. Have fun. Bicycles are super-efficient, and you can complete a really long ride on very little training if you throw speed out the window.[/QUOTE]

I've also learned that as well, specially going up hill.
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Old 01-04-10, 08:48 PM
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Consult doctors before completely changing diets. More than likely, yes consume less calories, but more importantly less BAD calories. My doctor tells me to consume more calories. At 5'9" and around 140-145 it is one thing I don't disagree with the doctors about.
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Old 01-04-10, 08:56 PM
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well, Im at 5'11.

i used to weigh 223lbs. I went to the gym for a whole year, lost some of the weight, but gained muscle, and my back, legs, chest and arms started to grow....and I didnt like that, so I was doing something wrong....(very little Cardio) that's when the bike came in and in 2 months, i've been riding the bike hard, on an average speed of about 15-18 mph (straight) 10 mph up hill (average) sometimes i fall to 8mph.

i just weighed myself. now im at 197.
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Old 01-04-10, 08:58 PM
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sorry to steal your thread.....

Keep it up man...i recently rode with 2 triathletes....one is 42 the other one is 52, both of them.....in phenomenal shape.....and both smoked me.

all is possible.
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Old 01-04-10, 09:03 PM
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I actually just rode a 200km brevet starting in Casa Grande, AZ this past Saturday. I have ridden quite a few long rides in the past, but have only been doing 20-30 mile training rides with one 100k ride in there over the past 3 months. My past experience, combined with copious amounts of Chamois Butt-R, allowed me to finish without too much suffering.
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