Does It Get Easier?

Secteur

Mid-30's male. Have been cycling for about 6 weeks now.

My primary motivation is weight loss, and secondary to that fitness. I have realised that I love cycling, so hobby/pleasure is an unexpected bonus.

My "standard" ride/route is a hilly 25 miler (1800ft ascent), but I have a 15 miler and 10 miler I can do if time is short etc. I find the 25 miler tough, but I can do it without major drama.

So far I have logged 200 miles this month (15,000ft ascent, 15hrs 30 mins). I have settled into a pattern of 3 rides (total 60-80 miles) / week.

I am starting from a base of zero (and I do mean zero) fitness 8 weeks ago (first 3 weeks I did running, but my ankles just wont take it - still dabbling but until I lose more weight, running is on the back burner). Have never, ever been "fit" or "sporty" whatsoever, even at school .

I am not fast, but I can plod on happily. I get overtaken by most / all serious looking roadies and havent managed any overtakes myself yet!

Today I did a 30 miler - much hillier than usual (2500ft ascent) and it was windy++. Took me 2hrs 30mins, and I was bonking for much of the last 5-10 miles.

I have been back 2 hours now and am only just recovering - felt like death warmed up when I first got back. Feel well in myself now, but have legs like jelly still!

My problem is that weight loss is my absolute number 1 priority, so I find feeding difficult - I am on a low calorie/fat/carb diet (but it's a well researched, balanced & sensible diet). But this means that I cant pile in carbs in anticipation of a big ride, or as recovery - and I feel this is hampering my cycling and I often feel drained after a ride (and today, for the first time, during the ride)

Having said all that, I have lost a tonne of weight already, and finding it fairly easy to shift (for the first time in my life).

Does it get any easier?

When will I be able to brag on here about my "100 milers"??!! At the moment, anything beyond 30 miles seems impossible. It is very hilly where I live, which is a frustration.

martincashman

"It doesn't get easier, you just go faster" and farther for that matter.

I'm early 30's, started cycling last August and have progressed from having to be rescued from cramp after 30km on an early spin, to recently having completed a solo 165km.

For a long time I felt 50km was my limit, now I tend to be out over 80km before I begin to suffer. Just takes time. If you want 30 to be easy, you need to be doing 50km and so on.

Also found if I have an easy cycle, the next one, even over same course and conditions is a little harder.

lifecyclist2010

Hey Secteur, I wouldnt worry about your progress, first time i got on a road bike i did 10 miles and slept for 4 hours in the afternoon!!

What i would say is build up your distance slowly!! Once you can do your 10 or 15 mile routes confidently without breaking a sweat then start thinking about building up your milage. With all due respect too, if you are cycling to lose weight then you are going to find it harder than a whippet, but as long as you persist then you will get there.

I read an article in cycling active other month about a 40 stone cyclist who was going 1 mile to the train station each way to begin with. He then went on to lose 26 stone. Its just a case of getting in good steady miles and not over doing it. If you feel knackered one day give it a miss.

I realise that all sounds REAL common advice but it worked well for me...since February i lost 17 lbs and am now down to my race weight

wheelygood

Sounds like you're not fuelling yourself too well on the ride. Try taking a carbo drink with you and take this every 20 mins or so. And perhaps some energy bars/gels.I use the HI Five stuff and it is very good. If you don't fuel properly you will feel pants later on in your ride as you have experienced.

Legshaver

Getting the 'Bonk' when out riding does nobody any good. You can't get the best out of yourself if you run out of energy. Take plenty of fluid with you, and make use of the 'recognised' cycling energy additives such as SIS or High5 etc. Try eating fig roll biscuits. Each one is about 65cals and is enough to stop you bonking if you have one every 8-10 miles at the pace you are going. You will not put weight on because you'll be burning off the calories for hours after you stop cycling, believe me.

Go for more gentle longer rides, in addition to the lumpy ones. Do some faster paced intervals on flat sections. 200 miles in a month is very good. My usual riding buddy is an ex rugby player and was unable to get over 30 miles in any ride once upon a time. You should see him now. He's still a big fella, but it's all muscle, no fat at all, and in the group that we cycle with he's the 'diesel' at the front now!

You'll get there. It just takes time.

JamieRa

wheelygood wrote:

Sounds like you're not fuelling yourself too well on the ride. Try taking a carbo drink with you and take this every 20 mins or so. And perhaps some energy bars/gels.I use the HI Five stuff and it is very good. If you don't fuel properly you will feel pants later on in your ride as you have experienced.

couldn't agree more, i use High 5 4:1 and it is a great drink.

kayakerchris

I can understand where you are coming from and the advice to eat on the ride is not particularly useful whilst you are trying to lose weight.

For a 2 hour ride you do not need to eat, although when you are down to nearer your target the ride will be more enjoyable if you eat.

However riding and not eating whilst slimming does have some advantages in that it will stimulate your body to metabolise fat and increase your muscle mitochondria numbers. I would certainly plan a highish protein part of your daily allowance for your return home as you will need this to allow your muscles to recover and probably also take a multivitamin/trace element preparation as well.

Do drink plenty of water on the ride and for a couple of hours afterwards as the body needs water to break down fat.

keeping to shorter rides but increasing tempo and some interval work at this stage will actually see you better off in the end.

Good luck

Chris

Agent57

lifecyclist2010 wrote:

I read an article in cycling active other month about a 40 stone cyclist who was going 1 mile to the train station each way to begin with. He then went on to lose 26 stone.

Sounds very much like it must be Gaz, who is a regular poster here on Bike Radar (posts as GB155, mostly in the Commuting Chat forum).

According to his signature, he's gone from 39st 11lb in December 2007, to 13st 12lb now. He's almost a third of the man he used to be, thanks to cycling.

lifecyclist2010

That must be Gaz then...i mean if that isnt a great example of gritting your teeth and sticking to a program i dont no what is, my mum even read that article and said how much it made her smile!

jibberjim

Yes, to be able to go longer without eating, you're going to have to go so slowly that I suspect you won't have suitable gears to get your up hills. That's the problem when you need to lose weight - you can't so easy that you don't burn your carb stores, which means you have to eat whilst you're going long.

If you don't want to - then you can limit yourself to shorter rides - and maybe do them more often.

Bonking is likely a really bad idea, as your body will go really hungry and you'll likely over eat even more afterwards.

It will get easier - as you get fitter, you'll both be able to go easier - which enables you to go longer without eating, and you'll build up more carb stores - again allowing you to go longer without eating. And of course you'll be nearer your target weight so happier to eat on the ride - you could probably do a 100miler tomorrow if you really had to - just by eating, but there's no need to - in a year it'll be something you can do when you feel like it - not because it's a massive challenge.

Secteur

Thanks guys...

I have some "ultra lean whey protein powder" that I drink asap when I get back, but otherwise it's just fruit, bran flakes and one cooked meal a day. If I get peckish I have a supply of £1 M&S chicken slice packs, which are pretty low fat and fill the gap.

As I say, I know I am underfueling, but I cannot eat all the high energy products / foods as I need to lose weight - it's the only reason I bought a bike in the first place.

I was 100kg when I started ( so not massively overweight) with a goal of 85kg (and maybe a lean 80kg one day). Have lost 8kg and 3" off both my chest and belly circumference in 8 weeks,

I have multivits, cod liver oil and glucosamine/chondroitin regularly, plus my protein drink after rides.

I feel very fit, healthy and well fed generally, just not after long rides!

rolf_f

It gets a lot easier. Yes, you push yourself more but the sheer hell of even small hills will go. You may even get to enjoy them!

lifecyclist2010

+1 defo...

Secteur

I am grateful at every hill that I bought a triple!! (2010 specialized sector comp)

danowat

Just how low is a low calorie diet?

I understand the desire to lose weight, however, you do need to fuel properly aswell.

lifecyclist2010

Now THAT is a good Q...i have high metabolism so i generally i eat like a pig...all the time its great!

Secteur

Very rough numbers - I need 3500 to maintain my original flabby shape. I am not strictly calorie counting, but I try to keep to 1500/day max.

I suspect if I counted, it mint be nearer 2000 as eveningbmeals tend to have more calories than you realise.

So I have a "calorie defecit" every day, and on days I cycle, I'm probably in negative calories.

I'm far from being anorexic, and I am sensible enough to slow down as I approach my target weight.

For me, it's more how I look rather than a fixed target weight which seems somewhat arbitrary.

lifecyclist2010

See i was reading an article recently and it said that in actual fact we should eat bigger sized breakfast's and lunch's to maintain energy throughout the day and that a big meal in the evening is pointless as your body doesnt use any of the energy it gets...how true this is i dont no

griffsters

I think you are doing really well tbh. I started going out on my road bike about a month ago however aching wrists, forearms and shoulders are hampering me somewhat. I've gone through all the fit calculators and done the best I can but I just think its a matter of my body getting used to the bike as i dont feel uncomfortable on it.

All this on rides of only about 9 miles and aged 40 *sigh* So 30 mile rides is pretty good in my book. Cardio wise i'm fine - ish its just my aching limbs :roll: I blame it on me being a desk jockey for the last god knows how long.

Essex Man

Secteur wrote:

Very rough numbers - I need 3500 to maintain my original flabby shape. I am not strictly calorie counting, but I try to keep to 1500/day max.

I suspect if I counted, it mint be nearer 2000 as eveningbmeals tend to have more calories than you realise.

So I have a "calorie defecit" every day, and on days I cycle, I'm probably in negative calories.

I'm far from being anorexic, and I am sensible enough to slow down as I approach my target weight.

For me, it's more how I look rather than a fixed target weight which seems somewhat arbitrary.

Being calorie negative is a bad idea - as you say, you just need a deficit every day.

Over 50 miles I eat a 200 cal cereal bar and some biscuits/banana - about 400 cal total. Then a pint of milk when I get back, and my scheduled meal (ie lunch/tea) soon after. That is still a deficit over the ride, but is at least enough to get me through and feel OK afterwards.

SBezza

It will get alot easier trust me

I started off cycling when I was near on 115kgs, now weigh 70kgs. Most of the weight has come off due to cycling.

I started off struggling to do 10 miles, and now think nothing of doing 100 mile rides. For your 30 mile rides you don't really need any food, and you should be able to get by without using energy drinks. Might be worth taking a banana with you, just in case you start feeling you need some energy, but as you get fitter (and if you do it regularly you WILL get fitter), you will find it easier to do without food, and you will do it quicker as well.

For keeping you body working properly, if you do a 2 hour ride, (I would work on about 600 calories per hour), eat food to replace most of that. This is especially important if you are running a calorie deficit as well. If you only think you are taking in a certain amount of calories, but are not sure (500 calories is quite a difference as you have mentioned above), then track your eating habits with an online calorie tracker.

SBezza

It will get alot easier trust me

I started off cycling when I was near on 115kgs, now weigh 70kgs. Most of the weight has come off due to cycling.

I started off struggling to do 10 miles, and now think nothing of doing 100 mile rides. For your 30 mile rides you don't really need any food, and you should be able to get by without using energy drinks. Might be worth taking a banana with you, just in case you start feeling you need some energy, but as you get fitter (and if you do it regularly you WILL get fitter), you will find it easier to do without food, and you will do it quicker as well.

For keeping you body working properly, if you do a 2 hour ride, (I would work on about 600 calories per hour), eat food to replace most of that. This is especially important if you are running a calorie deficit as well. If you only think you are taking in a certain amount of calories, but are not sure (500 calories is quite a difference as you have mentioned above), then track your eating habits with an online calorie tracker.

mattshrops

personally i think your calorie deficit is too much. over a day 500 cals deficit is a pretty decent amount. but your deficit is 1000-1500? and dont forget on the days you ride that figure will be even higher. you need to fuel your body to enable you to ride and also to keep your metabolism working. it can sound counter intuitive but you need to eat to lose weight. as sbezza says get on a calorie counting website so you know exactly what youre doing. keep going- you dont have to lose all the weight this week

Slack

It never gets easier, you just end up covering the same distance in a quicker time

If you are only out for a 2hour ride max, i wouldn't bother consuming any carbs/energy drink stuff whilst out. Longer stints of 2-3 hours then perhaps consider hoofing down a gel, about 1hour into the ride. There is sufficient energy resources in the body for an 90 mins of exercise allegedly.

To stimulate the body to burn fat, you need to be working at a relatively low intensity, over a 2-3 hour period. Difficult I appreciate when you're just starting out, to actually gauge effort; and also difficult when hills are involved.

It takes the average human 8 weeks for their body to adapt, so bear this in my whenever you increase effort etc.

carrock

danowat wrote:

Just how low is a low calorie diet?

I understand the desire to lose weight, however, you do need to fuel properly aswell.

bodyweight x 10 PLUS whatever you burn off is about right to lose weight slowly

so assume 15 stone ( 210 pounds ) thats 2100 cals plus if you burn off 700 through exercise thats 2800 cals required for maintenance/ slight loss of 1lb a week

AidanR

I would agree with the posts about not trying to lose weight too quickly. I would also warn you to steer clear of the prevailing "wisdom" that encourages "fuelling" with carbohydrates, particularly sugary processed crap. So long as you don't go overboard with your calorie deficit, your normal meals will suffice, particularly if you have one within around 45 mins of your ride. Steer clear of sugar, especially sugary drinks. And don't fear good quality fat.

night_porter

As Sbezza says "it will get easier" I also agree that you will ride faster but it definately gets easier as you get lighter.

Last September I weighed in at 120kgs and having cycled to work for 18months (6,000 miles) and gained a small amount of weight I spoke to my doctor. He referred me to an NHS dietician and together we created an exercise/eating plan to help me lose weight. I currently weigh 95kgs and I am still losing weight.

My calorie intake was reduced to 1500 calories a day irrespective of how much exercise I did. I could have gone as low as 1200 calories but below that you need to take vitamin supplements. It matters not when you eat these calories before, after, during rides, mornings or afternoons. Your body does not know what time of day it is anyway.

When we eat energy (calories) which is not used is stored by our bodies as fat. If we reduce what we eat the body will burn the fat after all that is why we stored it in the first place.

Humans can go for 42 days without food but we can only last 7 days without water, as mentioned by others drink plenty of calorie free water and you will not bonk. If you do feel exhausted then stop your bike and rest for 10 minutes and you will be surprised how easy it will be when you restart.

As an aside I recently took my family on a plane trip and our single case weighed 25kgs the check-in clerk put a very heavy sticker on it and it took 2 of us to carry it upstairs. This is the exact amount of weight I have lost since September! No wonder cycling has gotten easier...

Cycling will make you fitter and burn extra calories but losing weight is all about eating less. Don't forget the lighter you get the fewer calories will be burned by the same exercise so you have to increase the exercise to maintain the calories burned.

The best advice I can give you is to speak to your doctor and ask for professional help we pay enough for the health service and in the long run it will save them money.

Dmak

Don't deny your body what it needs. If you up your weekly mileage a bit you could well struggle to not lose weight.

It'll get easier if you eat properly. By the sounds of it you put the effort in, so it won't feel any easier but you will get faster and thus burning fat will become more time efficient.

A higher frequency of shorter rides will increase your metabolism, you'll be burning more calories than normal just by chilling out! Working out in the morning is better than the evening.

I want to shift a few pounds and get fitter at present. Just started riding before breakfast at 5:30am for a 17 mile loop, it's a great time of day to ride. Well worth getting to sleep a little bit earlier for.

kingrollo

Rolf F wrote:

It gets a lot easier. Yes, you push yourself more but the sheer hell of even small hills will go. You may even get to enjoy them!

Complete bollox !

Ihave been cycling for over 25 years and was still grunting over a big un last night ! (thats a hill not the Mrs)

floosy

Does it get any easier.. ermm I would say no. It just gets faster and or further..

Like hills, they never get easier only faster.

Its important to stretch after every ride also... calfs, thighs, hamstrings, back and shoulders etc...

Keep at it and you be doing 50 milers before you know it...

I track all my calorie intake and excersie on livestrong.com (other sites are available)

Dave.

mattward1979

I think where weight loss is your goal, you could be sucking the enjoyment out of your rides through lack of nutrition..

I started exactly the same as you. Squeezing in as many miles as I could on as little fuel as possible, and I generally felt horrible in the saddle and during recovery after. Recovery was slower too!!

Now I plan what I need to eat during a ride so that I dont start bonking, and aim for a small but effecting calorie deficit per week (some weeks better than others!) and my weight is coming off slowly, but I find that I ride more because I enjoy the rides more!!

1500 is way too little imo. If you are cycling 80-90 miles per week, you will be burning almost half of that cycling!! (napkin math)

If a normal healthy person tried to survive on 750 cals a day, there would be some pretty severe health concerns!!