how do i get fitness up
dankay123
Posts: 31
im an unfit 6ft, 14st 9 in weight 30 year old smoker. im cutting the ciggies out from 40 to 10 a day and dropping every week and i am riding probably 6-10miles 2-3 times a week in roughly 11/2-2 hours. im a joiner so the full breakfasts and bad diet has caught up with me and i have a terrible colestrol level for my age. so i bought a bike stopped the fatty food and cutting the fags out for good. i would just like a training plan if anyone knows of one because at the moment i am just going where ever the bike takes me. quick trips along the mersey river footpaths, sale water park trails, and i also did sale to lymm and back. i feel it when i come in from a ride. legs and stomach muscles and also my chest feels alot clearer so i know im burning some form of calories. i use lucozade sport whilst riding to hydrate. anyway without boring everyone with my life does anyone know of a training plan and diet to get my fitness up? at the moment im training on my own and this is the only kind of training i have ever done.
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Comments
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Sounds like you're motivated which is the most important part, a training plan without motivation is pointless.
Most people will say just keep at it and ride, usually you want a training plan if you're aiming to do a particular thing i.e. a race.
I sometimes use - http://www.mtb-marathon.co.uk/training/training.php as a source of information and use snippets of the training plan there even though I'm not actually doing the races just gives you something to help with ideas to build up fitness.0 -
Just ride more, it will come. There's no real quick fixes I'm afraid.
The harder you push yourself, the faster you'll see benefits, but it'll still take time.0 -
3 months ago, i had not been on a bike for 15 years ,then i bought a bike and attacked? a trail center,took me 2 1/2 hour in the rain. i went back 6 timeds and got it down to 1 /1/2 hours in dry and entered a sportive ,i trained up to 22 miles but 44 miles did me .but i loved it ,lesson start medium keep medium ,now and again go big but piss yourself and have fun ,yesterday it took me 8 h to do 44miles but i cried and laughed all the way do iut do it do it ,just get bigger each time as for goals im doing 80 miles in the dark in september you wanna come0
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My suggestion is to cycle every other day so your body has a chance to recover a bit. I am an unfit 44yr old non smoker but am doing 12 miles every other day on cycle tracks near my house in the evenings. Doing the NHS Couch to 5K podcasts on the days between for each I am building the distances up slowly during the week and then an extended one on the weekend. Doing about 20miles in 2 1/2 hrs at the moment.
Other thoughts are
1, Have a 'test' route planned that you can time yourself on. Do this once a month and you can see how much you have improved.
2, I use a my tracks on my smartphone to track everything I do when cycling (have a camelbak so stays in a pocket). makes it interesting to loo back at everything afterwards and shows how many and how steep the inclines and descents are.
3, Build the distances up every couple of weeks. Going to fast to soon could mean you might do yourself some muscle damage which will take longer to recover.Weight on June 18th 129kg
Target By June 15th 2013 - 100kg
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Weight July 1st - 127.3kg0 -
Ride more. The only way to improve CV fitness is to challenge it.0
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He asked for a PLAN. 'Just ride more' isn't really a plan. :?
OP, have a look at this and see if it fits for you.
http://www.beginnertriathlete.com/cms/a ... cleid=1671
or adapt this
http://www.livestrong.com/article/24455 ... cise-bike/
or try
http://www.bhf.org.uk/get-involved/even ... edule.aspx0 -
It's a great plan. Simple yet highly effective.slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?
OP, have a look at this and see if it fits for you.
http://www.beginnertriathlete.com/cms/a ... cleid=1671
or adapt this
http://www.livestrong.com/article/24455 ... cise-bike/
or try
http://www.bhf.org.uk/get-involved/even ... edule.aspx0 -
Yep. Plans don't have to be complicated.T.M.H.N.E.T wrote:
It's a great plan. Simple yet highly effective.slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?
I like the kinds of riding plans that go "where we going?"
"There (with a point in a general direction of a mountain)".0 -
T.M.H.N.E.T wrote:
It's a great plan. Simple yet highly effective.slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?
No, a plan would let him know how much more, and how often. He's already doing the 'ride more' bit, looking at the first post.
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slowsider wrote:
Yea, but a plan involving turnips is going to get boring and somewhat anti-social really quickly.0 -
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Ok. Ride 20k further everytime you ride.slowsider wrote:No, a plan would let him know how much more, and how often. He's already doing the 'ride more' bit, looking at the first post.
There's a plan...0 -
He's gonna end up a long way from home
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