New Cycler- How to Train?

cycling_kosovo said:

I am new to cycling and want to begin a good program to lose weight, build endurance and maybe even grow to compete. I'm 37, in good health but overweight (about 80 pounds) and really want to get that under control through cycling.

Can anyone give me some hints as to diet and a training program that is realistic, yet challenging?

I just bought a new bike, a basic Gary Fisher, cross trainer and I really like it.

Thank you for your help.

Karl

first its cyclist. i had to think when i read cycler, i dont like thinking, it makes me slower 😄 . welcome and congratulations on getting that weight under control. now, hit the road. not a really hard workout, or your body wont drop the weight. just stay consistent, and most of all, have fun.

eat a well balanced meal at all meals. 5 small meals a day if you can. serve yourself a plate of food, and wait 15 minutes before you go for seconds. in that time you will realize that you dont need that second plate. my doc told me that and it amazed me when i started doing it.

the biggest part. HAVE FUN. this is an addicting, expensive sport that i wouldn't trade for anything. remember that fun is the key, dont make it work.

Hi Cycling_koscvo, welcome to cycling.

Snaps has mentioned the most important aspect of all. "have fun" If you enjoy the exercise, then it is going to be so much easier. Once you have been doing it for a while, then move onto a more formalised training routine.

Diet. There are lots of different ways to go about this and we tend to disagree with each other on this forum. But heres my tips;
- Protein is needed to repair the muscles. Also it helps fill you up. Hate that hungry feeling that some diets give you.

• Sugar is empty calories. You still feel hungry despite the calorie intake
  
• Avoid hidden calories. No soft drinks, subsititue beer for red wine, or have nothing at all. Friday after work drinks - only the real men/woman can stand there without a glass in their hands (glass of water is fine). Hey who's got a 6/4 pack and whos got the 1 pack at work?
  
• Be septical of "low fat", often it is laced with sugar. Low fat is great, providing it hasn't been replaced with sugar.
  
• Log your food and exercise on www.fitday.com (include your sleep).
  

Can you bicycle commute to work? Its a great way to get exercise without having to find the time.