Hi all, I am getting back into riding after a 25 year break. I got myself a Trek 7100 and want to whip myself into better shape. 43 years old, 6'3" 195# so weight is not my problem, too many years of smoking and the last 10 years not spent doing physical work have left me with alot less endurance than I would like. What kind of distances are suggested to start with and building to what in what time frame. I did 5 miles last weekend, (I know it's nothing, gotta start somewhere) it gave me no trouble and no pain the next day. I don't want to over do it as I have degenerative disc disease, no picnic!
You don't mention whether you quit smoking. If so, the good news is people who quit smoking can fully recover from the adverse side effects over time. However the case may be, your first logical starting point would be to reduce alcohol consumption and not smoke. Also if you like a drink from time to time, opt for red wine since research now indicates it can increase the life span and improve brain power. As for cycling it's a great way to get in shape. Maybe you could fit a bike computer on your bike so you know how fast you're going and what your average speed is. You could start an overall conditioning program, doing maybe three 45 minute rides a week (more or less depending on how you feel). Plus, it might be a good idea to get a basic medical check-up before you start getting into shape. I don't know what disc degenerative disease is or what drugs you might be taking for it. I'd normally recommend some basic weight-training as part of your program but I don't know whether your condition might exclude this. Perhaps your doctor can advise. Diet is fundamental. Maybe some of the other guys can advise on nutrition but basically you should eat lots of greens, fruit, fish, yoghurt, wholemeal bread, potatoes e.t.c. You should try and consume carbs by morning and protein by night. Glucosamine and chrondroitin may help your disc problem, as well as Omega 3 fish oils. Good luck and welcome to the forum. Hopefully other folks will have some useful advice you can learn from.
tonphil1960 said:
Hi all, I am getting back into riding after a 25 year break. I got myself a Trek 7100 and want to whip myself into better shape. 43 years old, 6'3" 195# so weight is not my problem, too many years of smoking and the last 10 years not spent doing physical work have left me with alot less endurance than I would like. What kind of distances are suggested to start with and building to what in what time frame. I did 5 miles last weekend, (I know it's nothing, gotta start somewhere) it gave me no trouble and no pain the next day. I don't want to over do it as I have degenerative disc disease, no picnic!
Thanks Carrera, I am stil smoking, but this is all psrt of the process I am trying to accomplish here, to quit also, I know with the Welbutrin pills for the smoking and the arobics of the bike I can quit. I do not drink at all. I did physical work for 18 years so hard work is not adverse to me. As for phyically I am OK I have been to the doctor frequently in recently for other problems. yes I am going to try to ride 3 times a week. Thanks for all your advice.
