training tips

fuzzynavel

I have recently started riding again after years out of exercise and am building fitness at the moment.
I was 17 stone 4 weeks ago when I started but now I am 16st 7lbs. I am dropping about 1 lb every 2 days at the moment.
I set myself a route in edinburgh that was 13 miles long to start with which includes 1 lap of Arthurs seat 1km 10% gradient (approx) then some undulating road and downhill and home.
I managed this in 1 hour 12 minutes at first. I brought this down to 1 hour 6 within a couple of rides.
I then decided to add a second lap of the hill before going home pushing the ride to just under 15 miles.
I have pushed myself over the last few weeks and have the 15 mile time down to the same as my 13 mile time (1 hour 6 minutes).
Last week I decided to add a third lap of the hill (now about 17 miles) and did it in 1 hour 31 mins which has since come down to 1 hour 22 after a second go at it. I am due to go out tonight and hit it again. I am intending to get to 1 hour 6 minutes for this too before increasing distance again. (I am well aware the I will hit a distance vs time wall at some point)

Now to the point. Is this a valid training regime or should I do it some other way?
Am I pushing myself too hard or is the fact that I am getting faster proof that it is working?
Am I losing weight too fast or is there still scope to push harder?
I am keeping up a decent diet. no starvation here...I don't have the will power. I take on a banana and carbs before the ride and then have a hit of protein (eggs/chicken etc) with carbs usually potato or pasta when I get back.... what more can I do?
Does anyone know of any training websites that could assist me?

cheers for any help.

ride_whenever

that all sounds fairly sound, don't forget to take plenty of fluids (ideally with at least electrolytes in) for the ride and to stretch and warm down properly when you're done.

jonesey10

Well done fuzzy, sounds like your well on the way to a fitter lifestyle.
Just enjoy it, don't over do it and don't forget the rest days. The weight loss seems pretty steady and the route seems to be fairly varied.
Try and give yourself some goals like beating the hour for the 15 mile loop, then move on to the next distance, keep it varied and try and do a long easy ride at the weekend. Excellent for weight loss if you can keep your heart rate at aerobic rather than anaerobic.

unclemalc

You may find that your body takes a time out to adjust to the new regime and you begin to not lose weight like you have been. Don't despair or give up - you are probably replacing fat with muscle (its heavier, volume per volume) and you might also have to increase aspects of your training to go to the next level.
Good for you - vive la difference...

UnworthyPapaLazaru

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

fuzzynavel

UnworthyPapaLazaru wrote:

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

You've probably passed me a few times!!

I was talking to another biker up there last week who was out enjoying the rain. The loch at the bottom of the hill had reclaimed the road and the hill road was shut to traffic(not bikes ). He was in training for time trials and was doing uphill sprint intervals! I was literally dripping in the kitchen when I finished that ride. Went out on Saturday as well just as the torrential rain started. by the time I got the bike out the shed I was soaked so no point in going back inside. My kit is still trying to dry as I type. Hopefully should be ready for tonight.
I'm riding an old silver Jamis Explorer MTB...If you ever see me then say hi...I will have headphones on but i keep the volume low to listen for traffic!

fuzzynavel

unclemalc wrote:

You may find that your body takes a time out to adjust to the new regime and you begin to not lose weight like you have been. Don't despair or give up - you are probably replacing fat with muscle (its heavier, volume per volume) and you might also have to increase aspects of your training to go to the next level.
Good for you - vive la difference...

I am actually expecting that at some point. I have been through it before as I was training in the gym up until November last year. As long as I can see the fat mass disappearing I will be happy. If I don't see it I get annoyed and work harder! No point in training if you don't put any effort in. I used to cycle 6 miles to and from University every day for 4 years so I have some muscle mass in my legs and that has never disappeared. I am already seeing my legs getting more toned. My thight muscles are getting more defined and the way I figure it....if I go on 60 mile plus rides at the weekend the only fat left will be in my butt so I will have to use it up eventually!!
It confuses me when I see people at the gym on bikes or steppers who can read books etc while exercising.....what is the point in that?? They are obviously not working hard enough!

UnworthyPapaLazaru

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

You've probably passed me a few times!!

I was talking to another biker up there last week who was out enjoying the rain. The loch at the bottom of the hill had reclaimed the road and the hill road was shut to traffic(not bikes ). He was in training for time trials and was doing uphill sprint intervals! I was literally dripping in the kitchen when I finished that ride. Went out on Saturday as well just as the torrential rain started. by the time I got the bike out the shed I was soaked so no point in going back inside. My kit is still trying to dry as I type. Hopefully should be ready for tonight.
I'm riding an old silver Jamis Explorer MTB...If you ever see me then say hi...I will have headphones on but i keep the volume low to listen for traffic!

I'll keep an eye out! Im on a red cannondale MTB (wrong part of the forum!?). And there is every chance you will be passing me!

Im going to do my extended commute tonight.

fuzzynavel

UnworthyPapaLazaru wrote:

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

You've probably passed me a few times!!

I was talking to another biker up there last week who was out enjoying the rain. The loch at the bottom of the hill had reclaimed the road and the hill road was shut to traffic(not bikes ). He was in training for time trials and was doing uphill sprint intervals! I was literally dripping in the kitchen when I finished that ride. Went out on Saturday as well just as the torrential rain started. by the time I got the bike out the shed I was soaked so no point in going back inside. My kit is still trying to dry as I type. Hopefully should be ready for tonight.
I'm riding an old silver Jamis Explorer MTB...If you ever see me then say hi...I will have headphones on but i keep the volume low to listen for traffic!

I'll keep an eye out! Im on a red cannondale MTB (wrong part of the forum!?). And there is every chance you will be passing me!

Im going to do my extended commute tonight.

I'm just on this bit of the forum in the hope that someone will convoince me to take the plunge on a road bike

UnworthyPapaLazaru

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

You've probably passed me a few times!!

I was talking to another biker up there last week who was out enjoying the rain. The loch at the bottom of the hill had reclaimed the road and the hill road was shut to traffic(not bikes ). He was in training for time trials and was doing uphill sprint intervals! I was literally dripping in the kitchen when I finished that ride. Went out on Saturday as well just as the torrential rain started. by the time I got the bike out the shed I was soaked so no point in going back inside. My kit is still trying to dry as I type. Hopefully should be ready for tonight.
I'm riding an old silver Jamis Explorer MTB...If you ever see me then say hi...I will have headphones on but i keep the volume low to listen for traffic!

I'll keep an eye out! Im on a red cannondale MTB (wrong part of the forum!?). And there is every chance you will be passing me!

Im going to do my extended commute tonight.

I'm just on this bit of the forum in the hope that someone will convoince me to take the plunge on a road bike

Im currently 'reading with interest' and thinking of delving into the world of road bikes! It's only a matter of time really...oh, and money.

fuzzynavel

UnworthyPapaLazaru wrote:

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

fuzzynavel wrote:

UnworthyPapaLazaru wrote:

Arthur Seat is the pefect training ground! Im up there quite a lot myself, usually to lengthen my communte and sometimes later evenings for a circuit or two.

You've probably passed me a few times!!

I was talking to another biker up there last week who was out enjoying the rain. The loch at the bottom of the hill had reclaimed the road and the hill road was shut to traffic(not bikes ). He was in training for time trials and was doing uphill sprint intervals! I was literally dripping in the kitchen when I finished that ride. Went out on Saturday as well just as the torrential rain started. by the time I got the bike out the shed I was soaked so no point in going back inside. My kit is still trying to dry as I type. Hopefully should be ready for tonight.
'm riding an old silver Jamis Explorer MTB...If you ever see me then say hi...I will have headphones on but i keep the volume low to listen for traffic!

I'll keep an eye out! Im on a red cannondale MTB (wrong part of the forum!?). And there is every chance you will be passing me!

Im going to do my extended commute tonight.

I'm just on this bit of the forum in the hope that someone will convoince me to take the plunge on a road bike

Im currently 'reading with interest' and thinking of delving into the world of road bikes! It's only a matter of time really...oh, and money.

I think my decision has just been been partially made for me. I was climbing a small hill on the way through Gorgie up towards fountainbridge and my bottom bracket popped.....my bearings are all over the road. I rode it 2 miles home with the front crank wobbling around!! guess I shouldn't have sprayed wd40 in there before the ride....the dirt was holding it all together! Not sure I can be bothered repairing it.....going quickly towards a new ride!!

chill123

take a look at the following cycle training site:

http://www.cycling.dingdangdo.com/training.php

sounds like you are on the right path. re quantity of training i'd say just listen to your body - it'll tell you when you need to rest.

fuzzynavel

chill123 wrote:

take a look at the following cycle training site:

http://www.cycling.dingdangdo.com/training.php

sounds like you are on the right path. re quantity of training i'd say just listen to your body - it'll tell you when you need to rest.

I have read the site before but you are right about it having a lot of useful info...thanks

Steve_F

fuzzynavel wrote:

I think my decision has just been been partially made for me. I was climbing a small hill on the way through Gorgie up towards fountainbridge and my bottom bracket popped.....my bearings are all over the road. I rode it 2 miles home with the front crank wobbling around!! guess I shouldn't have sprayed wd40 in there before the ride....the dirt was holding it all together! Not sure I can be bothered repairing it.....going quickly towards a new ride!!

That's a strange little hill, always ends up knackering me! Take the plunge, I haven't regretted getting my road bike for a second, although Gorgie is one of the worst of a bad set of roads round the burgh.

Edinburgh Road Club leave the Commie pool on Saturday mornings, I've started going along with them. Good ride and groups to suit all abilities.

Alex_Simmons/RST

fuzzynavel wrote:

chill123 wrote:

take a look at the following cycle training site:

http://www.cycling.dingdangdo.com/training.php

sounds like you are on the right path. re quantity of training i'd say just listen to your body - it'll tell you when you need to rest.

I have read the site before but you are right about it having a lot of useful info...thanks

There's also some rubbish on there too. Pedal stroke/cadence section and the weight lifting advice spring to mind.

Shame they don't provide acknowledgement of the sources for info they have cut and pasted from elsewhere. They're the easy bits to spot though - they don't have all the spelling mistakes

fuzzynavel

Steve_F wrote:

fuzzynavel wrote:

I think my decision has just been been partially made for me. I was climbing a small hill on the way through Gorgie up towards fountainbridge and my bottom bracket popped.....my bearings are all over the road. I rode it 2 miles home with the front crank wobbling around!! guess I shouldn't have sprayed wd40 in there before the ride....the dirt was holding it all together! Not sure I can be bothered repairing it.....going quickly towards a new ride!!

That's a strange little hill, always ends up knackering me! Take the plunge, I haven't regretted getting my road bike for a second, although Gorgie is one of the worst of a bad set of roads round the burgh.

Edinburgh Road Club leave the Commie pool on Saturday mornings, I've started going along with them. Good ride and groups to suit all abilities.

I have been on their website a few times over the last few weeks but wanted to bnuild up some fitness/endurance before taking the plunge. Don't want to slow everyone else down.

Felix-da-house-mouse

i've been told for every kg of weight lost during training rides you should drink 1.5ltrs of water. dunno if thats correct or not but thats what i've told.

fuzzynavel

Felix-da-house-mouse wrote:

i've been told for every kg of weight lost during training rides you should drink 1.5ltrs of water. dunno if thats correct or not but thats what i've told.

I drink around 500ml during the course of a 1.5 hour ride. I also make sure that I drink about 2 pints in the hours before the ride and neck a few pints (of water) after the ride.

you can't metabolise fat without water!

ride_whenever

Some of the lightweight rower I know have drunk anywhere up to 12litres a day when training!!!!! :shock:


Seriously, how much must they sweat and pee to need that much?

andrewc3142

Sounds like it's going well. Weight loss will probably slow down, but you are expecting that.

It's nice to vary your route, but also to have a "test" route to see how you are doing at regular intervals.

If you have the time it may be worth doing some longer rides, say, 50 miles or so, and some shorter, faster 10 mile ones.

On hills it's also useful to spend some time standing up and some sitting and spinning faster - different muscles.

Warm up/down and stretching is important, especially exercises for the knees. Plus a day off to give your body chance to recover.

As for a road bike - I suspect you know it's leading to that anyway

fuzzynavel

andrewc3142 wrote:

Sounds like it's going well. Weight loss will probably slow down, but you are expecting that.

It's nice to vary your route, but also to have a "test" route to see how you are doing at regular intervals.

If you have the time it may be worth doing some longer rides, say, 50 miles or so, and some shorter, faster 10 mile ones.

On hills it's also useful to spend some time standing up and some sitting and spinning faster - different muscles.

Warm up/down and stretching is important, especially exercises for the knees. Plus a day off to give your body chance to recover.

As for a road bike - I suspect you know it's leading to that anyway

As my current bike is a little screwed at the moment I have just been to the gym. I spent an hour on the bike doing high rpm (90-100rpm) hill climbing I pushed an average of 211 watts over the course of the hour....sweated buckets....nice to have a change for a while. One second the bike was telling me that my heart rate was too high at 175 bpm the next the damn bike kept upping the resistance when I wasn't expecting it and forcing me to pedal harder to keep the rpm up......I can only keep up the 380 watts for about 20 seconds before forcing the bike to drop the resistance!
I guess I wouldn't normally push myself this way when out on the road as I didn't have any trust in my gears/chain. So it should be a good thing and create variety in my traning until I can get an outdoor bike going.

Steve_F

fuzzynavel wrote:

I have been on their website a few times over the last few weeks but wanted to bnuild up some fitness/endurance before taking the plunge. Don't want to slow everyone else down.

From the distance and times you've been doing you won't.

Your pace round Arthur's Seat sounds decent, don't know if I could do that, and I'm by no means the slowest person there. I spent ages getting to a stage where I thought I could go and found out I could've been there months earlier!

fuzzynavel

Steve_F wrote:

fuzzynavel wrote:

I have been on their website a few times over the last few weeks but wanted to bnuild up some fitness/endurance before taking the plunge. Don't want to slow everyone else down.

From the distance and times you've been doing you won't.

Your pace round Arthur's Seat sounds decent, don't know if I could do that, and I'm by no means the slowest person there. I spent ages getting to a stage where I thought I could go and found out I could've been there months earlier!

Thanks....I really have no way to see how I am doing in comparison to others. I have done a couple of rides along the canal from longstone to falkirk which took about 5 hours for the 66 mile round trip....that was after 5 months of complete inactivity while my missus was heavily pregnant...and nearly killed me!! I thought I would start my training with a bang ...big mistake! I now know it is best to build up!