Anyone else Cycling?

I'd ride a few days a week and build up to it. You need stamina also and
total body weight training.

Make a schedule, ride 1 mil a week 3x a week, ride 2 mil a week 3x a week,
etc. Until you build up to the mileage of the Duatholon 4x a day.

That's MHO.

"Wednesday" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Last time I Lowcarbed (and lost weight), I was going to the gym, and also
having the odd run, and bike ride. Bike rides were approx 15 - 20kms a
day.

At the moment I'm doing no exercise, and very unfit, so have decided to
try
getting back on the bike. (winter time, the worst time for bike riding but
never mind!!). Bought myself a couple of new tubes, cause the currents
one's
are leaky, and hope to be back on the bike in a day or two. Does anyone
else
have some idea of how much I should try to do each day? I tried a few
months
ago, managed about 3kms but nearly died lol Mind you, I think the tyres
were half flat!

I have an old ten speed road bike. Not the greatest, but enough for me
right
now. My partner has a much better road racing bike that he has leant out
to
a friend, but I'd rather get back into it on the older bike, and see how I
go.

Loooooong term goal is to do a Duatholon next February.

Should I try to bike abit every day? Alternate days with walking until I'm
fit enough to jog?

Any help would be greatly appreciated.

W

I agree with the other poster. Work up to greater miles. Your butt will
hurt at first, though, so you'll have to build that up. After time, the
miles will come easier and easier. Frankly, I don't go out the house unless
I plan to do 30 miles (not km).

Wednesday wrote:
:: Last time I Lowcarbed (and lost weight), I was going to the gym, and
:: also having the odd run, and bike ride. Bike rides were approx 15 -
:: 20kms a day.
::
:: At the moment I'm doing no exercise, and very unfit, so have decided
:: to try getting back on the bike. (winter time, the worst time for
:: bike riding but never mind!!). Bought myself a couple of new tubes,
:: cause the currents one's are leaky, and hope to be back on the bike
:: in a day or two. Does anyone else have some idea of how much I
:: should try to do each day? I tried a few months ago, managed about
:: 3kms but nearly died lol Mind you, I think the tyres were half flat!
::
:: I have an old ten speed road bike. Not the greatest, but enough for
:: me right now. My partner has a much better road racing bike that he
:: has leant out to a friend, but I'd rather get back into it on the
:: older bike, and see how I go.
::
:: Loooooong term goal is to do a Duatholon next February.
::
:: Should I try to bike abit every day? Alternate days with walking
:: until I'm fit enough to jog?
::
:: Any help would be greatly appreciated.
::
:: W

"Roger Zoul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I agree with the other poster. Work up to greater miles. Your butt will
hurt at first, though, so you'll have to build that up. After time, the
miles will come easier and easier. Frankly, I don't go out the house
unless I plan to do 30 miles (not km).

he he

"Roger Zoul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I agree with the other poster. Work up to greater miles. Your butt will
hurt at first, though, so you'll have to build that up. After time, the
miles will come easier and easier. Frankly, I don't go out the house

unless

Quoted message said:

I plan to do 30 miles (not km)

We don't talk in miles over here 😉

Quoted message said:

Quoted message said:

I agree with the other poster. Work up to greater miles. Your butt will
hurt at first, though, so you'll have to build that up. After time, the
miles will come easier and easier. Frankly, I don't go out the house

unless

Quoted message said:

I plan to do 30 miles (not km)

We don't talk in miles over here 😉

He wasn't trying to "convert" you into talking about miles---he was gently
telling you that the distances you mention in kilometers are ridiculously
short. Push yourself into some serious distances if you want to get anything
out of it. It wasn't too long ago that Roger himself was a rank beginner in
cycling. Now, just look at him! Or maybe I should say, listen to
him.....he's worked through the sport starting where you started and now
he's a serious rider. And, you can be, too. But, 3 km isn't going to help
much. You've got to get dedicated.

Pat in TX

I do about 45 mins on the exercise bike in the AM (alternate with
aerobics and walking) which covers about 10 miles. Unfortunately all it
does is rain up here so outdoor biking is out most of the time ::sigh::

You may want to think about starting out by time, not by distance.
Decide how long you want to go for (half hour, 45 min, or an hour or
whatever) then pick a direction and go half that time (15 minutes out,
etc) then turn around and come back. Go at a pace that is comfortable
and not killing you but still makes you crack a sweat and get your
heart rate up.
Add time in 5 minute one-way increments (which will give you 10 minutes
more round trip).

I do that with the walking - if I want to walk for a half hour I set
out one way and go for 15, then come back. The only thing I don't like
about it is I get bored seeing the same thing on the way back but the
way my roads are here there's no way to walk a loop unless I want to go
20 miles (it's rural).

Exercise tolerance does build up over time. I'm finding I have to crank
up the resistance on the exercise bike 2 or 3 notches above what I
started at to get my heart rate up, or else I'm just coasting. Since I
do it in the AM before work adding time is more problematic than adding
difficulty, so I've kept the time constant and keep making it harder on
myself 🙂 .

LQ

"Pat in TX" <[email hidden]> wrote in message
news:[email hidden]...

<snip>

Quoted message said:

He wasn't trying to "convert" you into talking about miles---he was gently
telling you that the distances you mention in kilometers are ridiculously
short. Push yourself into some serious distances if you want to get

anything

Quoted message said:

out of it. It wasn't too long ago that Roger himself was a rank beginner

in

Quoted message said:

cycling. Now, just look at him! Or maybe I should say, listen to
him.....he's worked through the sport starting where you started and now
he's a serious rider. And, you can be, too. But, 3 km isn't going to help
much. You've got to get dedicated.

Doesn't everyone have to start somewhere though? To people who cycle
regularly, 3kms may sound like nothing, but to someone who does *no*
exercise, it's alot! If I set out to cycle for twice that distance, all that
would happen is that I would collapse, fail miserably, and give up, thinking
I couldn't do it.

The point of starting with 3kms is that I know in my unfit state, I *can*
manage this distance, although my legs are very wobbly, and I'm abit wheezy
at the end of it. And yes, after I could do this easily, then I would slowly
add more distance or time to what I was doing.

W

Wednesday said:

"Pat in TX" <[email hidden]> wrote in message
news:[email hidden]...

<snip>

Quoted message said:

He wasn't trying to "convert" you into talking about miles---he was gently
telling you that the distances you mention in kilometers are ridiculously
short. Push yourself into some serious distances if you want to get

anything

Quoted message said:

out of it. It wasn't too long ago that Roger himself was a rank beginner

in

Quoted message said:

cycling. Now, just look at him! Or maybe I should say, listen to
him.....he's worked through the sport starting where you started and now
he's a serious rider. And, you can be, too. But, 3 km isn't going to help
much. You've got to get dedicated.

Doesn't everyone have to start somewhere though? To people who cycle
regularly, 3kms may sound like nothing, but to someone who does *no*
exercise, it's alot! If I set out to cycle for twice that distance, all that
would happen is that I would collapse, fail miserably, and give up, thinking
I couldn't do it.

The point of starting with 3kms is that I know in my unfit state, I *can*
manage this distance, although my legs are very wobbly, and I'm abit wheezy
at the end of it. And yes, after I could do this easily, then I would slowly
add more distance or time to what I was doing.

W

Start slowly. Build up gradually. You're right.

Wednesday said:

"Pat in TX" <[email hidden]> wrote in message
news:[email hidden]...

<snip>

Quoted message said:

He wasn't trying to "convert" you into talking about miles---he was gently
telling you that the distances you mention in kilometers are ridiculously
short. Push yourself into some serious distances if you want to get

anything

Quoted message said:

out of it. It wasn't too long ago that Roger himself was a rank beginner

in

Quoted message said:

cycling. Now, just look at him! Or maybe I should say, listen to
him.....he's worked through the sport starting where you started and now
he's a serious rider. And, you can be, too. But, 3 km isn't going to help
much. You've got to get dedicated.

Doesn't everyone have to start somewhere though?

Oh yeah. I started in 2002 or so (more than 80 pounds heavier than I am
now, btw). I started with a WalMart special and I counted minutes, not
miles/km. The Wallie World special didn't last long, I moved on to an
REI (Novarra) road bike and I can remember when I did 10 miles for the
first time -- Woo hoo! Double Digits Baby!

Last year, I completed the MS150 and was no worse for the wear. I plan
to do that again this September and I am signed up for the Tour de Cure
(also 150 miles) at the end of this month.

--
jmk in NC

Yep, take it slow. It's ok to go slow, as long as you stick with it and
increase the time/distance as you get fitter. If you start out too fast
you could get injured, or at the very least really discouraged and
might give up.

Maybe try a stationary bike first to find out how far/fast you can go,
before you go out and hit the road? That way you won't get too far from
home and have trouble getting back.

Or plan on a ride to a local landmark where you can rest, then ride
back.

LQ/GR

"Wednesday" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Pat in TX" <[email hidden]> wrote in message
news:[email hidden]...

<snip>

Quoted message said:

He wasn't trying to "convert" you into talking about miles---he was

gently

Quoted message said:

Quoted message said:

telling you that the distances you mention in kilometers are

ridiculously

Quoted message said:

Quoted message said:

short. Push yourself into some serious distances if you want to get

anything

Quoted message said:

out of it. It wasn't too long ago that Roger himself was a rank beginner

in

Quoted message said:

cycling. Now, just look at him! Or maybe I should say, listen to
him.....he's worked through the sport starting where you started and now
he's a serious rider. And, you can be, too. But, 3 km isn't going to

help

Quoted message said:

Quoted message said:

much. You've got to get dedicated.

Doesn't everyone have to start somewhere though? To people who cycle
regularly, 3kms may sound like nothing, but to someone who does *no*
exercise, it's alot! If I set out to cycle for twice that distance, all

that

Quoted message said:

would happen is that I would collapse, fail miserably, and give up,

thinking

Quoted message said:

I couldn't do it.

The point of starting with 3kms is that I know in my unfit state, I *can*
manage this distance, although my legs are very wobbly, and I'm abit

wheezy

Quoted message said:

at the end of it. And yes, after I could do this easily, then I would

slowly

Quoted message said:

add more distance or time to what I was doing.

W

One really good thing about just starting out on an exercise program that's
not often mentioned is the fact that your gains in fitness over the first
year or so will be spectacular.

When I first started riding many years ago (partly to lose weight, mostly to
kick a nicotine habit), an 8 mile ride was a big accomplishment that left me
tired and sore the next day. By the end of the year, I was regularly riding
20+ miles on mountainous trails (I was a mountain biker at the time).

As others have suggested, take it slow, but keep pushing yourself to go a
little farther each week. And enjoy those gains in strength and
fitness...those big gains in fitness become *much* harder to obtain as you
get fitter, so enjoy them for now!

GG

"GaryG" <[email hidden]> wrote in message
news:[email hidden]

<snip>

Quoted message said:

As others have suggested, take it slow, but keep pushing yourself to go a
little farther each week. And enjoy those gains in strength and
fitness...those big gains in fitness become *much* harder to obtain as you
get fitter, so enjoy them for now!

Well, I hopped on the bike this morning straight after work, even though I
had a few excuses not to lol (back tire was abit soft, battery in my light
was flat, I was tired, and it was *cold*) I finish work at 4am, so 4:30ish
am I was on my bike, out in the cold, freezing my butt off. I just
concentrated on keeping the same rhythm the whole time, and not trying to go
too fast at the start. I had a route I had sorted out that hopefully
wouldn't encounter too many crazy wandering dogs, or mad car drivers 🙂 I
did end up doing an extra loop of part of it because I felt I could. It
still only added up to 17 minutes on the bike, and about 4 - 5kms, but while
I wasn't at near collapse at the end, I still felt like I couldn't go much
further.

So I'm quite pleased at my effort, especially as I'm coming down with
something yet again. (either tonsillitis or glandular fever ) Will do my
best to get out again tomorrow morning, hopefully this time with a light on
my bike!

Incase anyone is wondering, the reason I chose 4:30am to bike is because if
I don't go straight after work, I won't go at all. A combination of several
things (shiftwork, depression, low b12 and another underlying illness that
we haven't got to the bottom of yet), means that I'm exhausted all of the
time, and once I get to bed, I'm asleep all day. I generally get back up
around 5pm, have a couple of hours with my partner then its back to work. So
basically I have to exercise when I know theres a higher chance of me doing
it.

W

GaryG said:

When I first started riding many years ago (partly to lose weight, mostly to
kick a nicotine habit), an 8 mile ride was a big accomplishment that left me
tired and sore the next day. By the end of the year, I was regularly riding
20+ miles on mountainous trails (I was a mountain biker at the time).

Yes, I can remember that climbing the steps on the way to the shower was
an issue when I first started. Now, no problemo. Both the distance
that I go and the speed at which I travel increased significantly during
my first summer of riding.

Quoted message said:

As others have suggested, take it slow, but keep pushing yourself to go a
little farther each week.

You also might want to create some new routes using something like
http://www.gmap-pedometer.com/.

--
jmk in NC

Wednesday said:

Incase anyone is wondering, the reason I chose 4:30am to bike is because if
I don't go straight after work, I won't go at all.

I have found that the best time for me to exercise is whenever it will
actually get done. For me that means before work -- and on the
weekends, in the morning. The main thing is to get it into your
daily/weekly schedule and make it a habit.

I find that logging also helps. I think that may be because my dad was
a runniner (10Ks, etc.) when I was in middle school. He had a running
journal that he wrote in and I still remember that. I have a small
spriral bound notebook where I write down my route and the info from the
bike computer.

--
jmk in NC

Wednesday said:

Last time I Lowcarbed (and lost weight), I was going to the gym, and also
having the odd run, and bike ride. Bike rides were approx 15 - 20kms a day.

At the moment I'm doing no exercise, and very unfit, so have decided to try
getting back on the bike. (winter time, the worst time for bike riding but
never mind!!). Bought myself a couple of new tubes, cause the currents one's
are leaky, and hope to be back on the bike in a day or two. Does anyone else
have some idea of how much I should try to do each day? I tried a few months
ago, managed about 3kms but nearly died lol Mind you, I think the tyres
were half flat!

I have an old ten speed road bike. Not the greatest, but enough for me right
now. My partner has a much better road racing bike that he has leant out to
a friend, but I'd rather get back into it on the older bike, and see how I
go.

Loooooong term goal is to do a Duatholon next February.

Should I try to bike abit every day? Alternate days with walking until I'm
fit enough to jog?

Any help would be greatly appreciated.

W

Get the bike into fairly good rideable condition -- you described above
that with leaky tubes you got poor bike exercise results and a negative
experience.

After the bike is in fairly good rideable condition, it helps to figure
out what it is that you want to do.

You currently mix up biking, walking and jogging as options.

Maybe you should eventually try to figure out which of these exercise
activities you will actually do again and again and again .......

Then, you can get much better information on how to get the best out of
whatever exercise(s) it is that you will do with regularity.

Good luck in figuring out what you want to do and will do it regularly.

Jim

PS

Yes, I bike regularly in every season of the year, but in the summer I
do more bike riding, including bike travel camping.

I just got back from a six day 200 mile bike camping trip -- sleeping
under the stars at night and cooking most of the meals on a small
backpacking stove.

Jim

--
1) Eat Till SATISFIED, Not STUFFED... Atkins repeated 9 times in the book
2) Exercise: It's Non-Negotiable..... Chapter 22 title, Atkins book
3) Don't Diet Without Supplemental Nutrients... Chapter 23 title, Atkins
book
4) A sensible eating plan, and follow it. (Atkins, Self Made or Other)

"Wednesday" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I had a route I had sorted out that hopefully
wouldn't encounter too many crazy wandering dogs, or mad car drivers 🙂 I
did end up doing an extra loop of part of it because I felt I could. It
still only added up to 17 minutes on the bike, and about 4 - 5kms, but

while

Quoted message said:

I wasn't at near collapse at the end, I still felt like I couldn't go much
further.

So I'm quite pleased at my effort, especially as I'm coming down with
something yet again. (either tonsillitis or glandular fever ) Will do my
best to get out again tomorrow morning, hopefully this time with a light

on

Quoted message said:

my bike!

Glands have gone down abit, although I still feel abit snuffly.

This morning I went out again, this time with tyres fully loaded and decent
lights 🙂 Made a last minute decision to go another route, not really
knowing how long it was, but figuring it was atleast what I'd done the day
before. I find a couple of km's into it, my legs usually feel quite tired,
but if I keep going I sort of come through that stage?

Anyway, apart from losing my water bottle within the first 500m (!),
everything went smoothly. Not sure if I will take that whole route again, as
part of it is a country road with no lighting, and abit scary when trucks
come along!

I had planned just to do the one big loop, but when I got back to my house I
still felt like I could do more, so carried on and did another smaller loop.
All up 8kms (I drove round in the car to check), and it took 25 minutes. I
still felt good at the end, but my legs were wobbly enough that I almost
fell over when I went to hop off the bike lol.

Am quite pleased with myself, but know the real challenge is going to be
when I have to go out in the pouring rain or a decent wind! My 2 mornings so
far have been abit frosty, but quite calm.

Once I lose abit of weight and don't feel so self concious, I may try to get
in the odd afternoon ride where I can incorporate a few hills etc.

W

Quoted message said:

This morning I went out again, this time with tyres fully loaded and
decent
lights 🙂 Made a last minute decision to go another route, not really
knowing how long it was, but figuring it was atleast what I'd done the day
before. I find a couple of km's into it, my legs usually feel quite tired,
but if I keep going I sort of come through that stage?

Yes. Every sport has this effect. At first, there is the anerobic effect of
being well-rested and ready to go. After a little bit, your body changes
over to operating aerobically. Just expect it and keep going through it and
you'll emerge on the other side easily. In swimming, this happens to me on
the second lap. I think this effect is why there is the mile run in track.
That can be done anerobically in 10 seconds.

Quoted message said:

I had planned just to do the one big loop, but when I got back to my house
I
still felt like I could do more, so carried on and did another smaller
loop.
All up 8kms (I drove round in the car to check), and it took 25 minutes. I
still felt good at the end, but my legs were wobbly enough that I almost
fell over when I went to hop off the bike lol.

Am quite pleased with myself, but know the real challenge is going to be
when I have to go out in the pouring rain or a decent wind! My 2 mornings
so
far have been abit frosty, but quite calm.

You don't have to go out in the pouring rain. Think of an alternate
activity. When I am not cycling, I swim. I was learning in-line skating and
tried to get someone to give me some tips. His response was "Wait until it's
a day we can't ride bikes and then I'll help you." Always have some kind of
alternate activity available. It'll keep you mentally fresher.

Quoted message said:

Once I lose abit of weight and don't feel so self concious, I may try to
get
in the odd afternoon ride where I can incorporate a few hills etc.

W

It occurred to me that since you are a new rider, you may have set your
saddle too low to the ground. People struggle when this is done because they
are not able to get full leg extension. The idea is to get your biggest
muscles propelling your body--the thigh muscles or the buttock muscles. If
the seat is too low, you are using the calf muscles mostly, and that's not
good. If you can put your feet flat on the ground when you are sitting on
the seat, your saddle is set too low.

Pat in TX

Quoted message said:

"Pat in TX" <[email hidden]> wrote in message
news:[email hidden]...

<snip>

Quoted message said:

Yes. Every sport has this effect. At first, there is the anerobic effect

of

Quoted message said:

being well-rested and ready to go. After a little bit, your body changes
over to operating aerobically. Just expect it and keep going through it

and

Quoted message said:

you'll emerge on the other side easily. In swimming, this happens to me on
the second lap. I think this effect is why there is the mile run in track.
That can be done anerobically in 10 seconds.

I used to think it meant I had gone as far as my body would let me lol, but
now I know to just ignore it and I'll soon feel better.

<snip>

Quoted message said:

You don't have to go out in the pouring rain. Think of an alternate
activity. When I am not cycling, I swim. I was learning in-line skating

and

Quoted message said:

tried to get someone to give me some tips. His response was "Wait until

it's

Quoted message said:

a day we can't ride bikes and then I'll help you." Always have some kind

of

Quoted message said:

alternate activity available. It'll keep you mentally fresher.

Well, I'm not really into anything else. The only "sports" I've ever done
are walking, running or cycling. I'm not coordinated enough to play ball
games, though my partner has mentioned starting up playing
squash............

<snip>

Quoted message said:

It occurred to me that since you are a new rider, you may have set your
saddle too low to the ground. People struggle when this is done because

they

Quoted message said:

are not able to get full leg extension. The idea is to get your biggest
muscles propelling your body--the thigh muscles or the buttock muscles. If
the seat is too low, you are using the calf muscles mostly, and that's not
good. If you can put your feet flat on the ground when you are sitting on
the seat, your saddle is set too low.

Truth be told, the bike is probably too big for me all round. I have to have
the seat the lowest it will go just to reach the pedals without straining.
(my leg is almost at full extention without being too straight if that makes
sense?) It's a boys bike, so has a straight bar from handle bars to seat
post. I can *just* stand astride that while touching the ground, without
doing myself a mischief 😉 It also seems abit of a stretch to the handle
bars, I almost feel like I'm taking alot of my body weight on my hands? I
have no idea how to measure a bike frame, and although I'm 5'4, most of my
height is in my body I think.

I did another 8kms this morning. About 4 were into a head wind, which
definately gave me a workout! Felt quite good except for my sore bum. Anyone
tried gel seat covers?

I realise I will eventually need a new/better bike. We do have one, but for
now I need the safety of my chunky bike 🙂 I'm not overly confident on it,
have to slow right down to go round corners etc, as I'm scared of falling
off 🙁 The racing bike would seem even more spindly.

W

Quoted message said:

Well, I'm not really into anything else. The only "sports" I've ever done
are walking, running or cycling. I'm not coordinated enough to play ball
games, though my partner has mentioned starting up playing
squash............

Here is what my ortho doc told me one day: "Go to a tall building and walk
up the stairs. Then, take the elevator down. Do this over and over until you
are tired or until you have done 30 minutes." The reasoning is that going
down stairs is so much harder on your knees than going up. He didn't say run
up the stairs--just walk up.

Quoted message said:

Truth be told, the bike is probably too big for me all round. I have to
have
the seat the lowest it will go just to reach the pedals without straining.
(my leg is almost at full extention without being too straight if that
makes
sense?) It's a boys bike, so has a straight bar from handle bars to seat
post. I can *just* stand astride that while touching the ground, without
doing myself a mischief 😉 It also seems abit of a stretch to the handle
bars, I almost feel like I'm taking alot of my body weight on my hands? I
have no idea how to measure a bike frame, and although I'm 5'4, most of my
height is in my body I think.

This doesn't sound good. Think of your body on a bike as a triangle
consisting of your hands, your bum, and your feet. You are supposed to be
balanced. Too much weight on the hands and your back will start to complain
and so will your neck. I would suggest going to a local bike shop and let
the experts there "eyeball" your setup. Most bike shop personnel are good
people who genuinely want to help people have fun riding bicycles.

Quoted message said:

I did another 8kms this morning. About 4 were into a head wind, which
definately gave me a workout! Felt quite good except for my sore bum.
Anyone
tried gel seat covers?

No, forget the gel seat covers. It simply takes a while for your bum to
"toughen up." I know it sounds bad, but that is what will happen. I can be
off of the bike for a week and will have to deal with a sore rear when I
start riding again. If I don't swim for a week, there is no penalty that I
can detect, but cycling....still, your saddle may need to be changed out.
Mine has a cut-out down the middle. That saves the "soft bits" from getting
squashed.

Quoted message said:

I realise I will eventually need a new/better bike. We do have one, but
for
now I need the safety of my chunky bike 🙂 I'm not overly confident on it,
have to slow right down to go round corners etc, as I'm scared of falling
off 🙁 The racing bike would seem even more spindly.

W

Your bike may be just fine, but the set up is not fine. It needs to be
"dialed in" for your body. Maybe a few tweaks here and there will make you a
lot happier riding it. I suspect your handlebars are too low, as well. Let a
pro tell you, though, before your back starts to hurt and you get a kink in
your neck. My mountain bike is similar to your bike. I feel like I'm riding
a cow pony when I ride it whereas my road bike feels like riding a mosquito.
One of these days, you'll get on a mosquito and appreciate it, but not for
awhile just yet. Something to look forward to, though.

Oh, and BTW: you don't fall "off" of a bike---it falls along with you! 🙂
Just make sure to fall on the left side. Remember that; it's important.
Pat in TX

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