caluma
Reged: 20/07/2008
Posts: 8
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OK. 2nd week of my attempt to get some fitness back. I'm 50 yrs old and 14 stone so it's going to take some time.
Distances done last week are:-
28/07 7.29km 21.15 av.kph
29/07 12.20km 20.49 " "
31/07 17.69km 21.13 " "
02/08 21.07km 21.03 " "
03/08 10.01km 20.80 " "
Overall 68.26km at an average of 20.92 kph
I'm not going any faster than the 1st week but I'm able to use higher gears on some of the hilly bits. Feel stronger as well, able to push more. Not lost any weight though 
What do you think. Should I keep going on small distances often or try some longer rides but less often.
Comments welcome.
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bfergie
Reged: 19/04/2008
Posts: 1619
Loc: Wickerman land,Scotland
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Well done, you are being consistant which is good, you use about 300 calories per 10km so you used up just under 1 extra days recommended calorie intake. I suggest you try a longer run every week, more if you can, don't try pushing higher gears since that uses glycogen as fuel while spinning lower gears faster uses body fat.
You will only start to drop weight if you eat less than you burn, the scary thing is a pint of fruit juice will replace the calories you used on each run so no weight loss. It takes time but if it takes a while to come off it generally stays off.
Study all you eat,work out the calories you eat and cut down slowly, it's tricky since you need energy to train but you are off to a good start. Two years ago I cycled 200 miles a week, ate like a horse and lost no weight, last september I started eating less and cycling the same 200 miles and so far have lost 3.5 stone, I eat well but no junk,I don't miss out on nice food so it's easy, slow and steady.
Whatever you do don't worry about the weight loss for now, get the miles in, get fit then the runs get easier,you push yourself harder, you go further and soon you wont be indoors until bed time so wont have a chance to eat when you finish!
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VOTE PENGUIN!!!
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caluma
Reged: 20/07/2008
Posts: 8
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Thanks for the encouragement. I know what you mean about eating. After a ride I'm usually hungry so I stuff my face with high energy food. So......burning 300 cals but taking in 600 = no weight loss
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bfergie
Reged: 19/04/2008
Posts: 1619
Loc: Wickerman land,Scotland
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No that would be weight gain, if you cycle in evenings after your dinner don't eat when you get in, drink water.
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VOTE PENGUIN!!!
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fanta
Reged: 11/08/2008
Posts: 1
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Some good advice here, I was overweight before I started cycling a lot, the trick is avoid saturated fat and sugary rubbish foods. I personally have a carb with protein shake within 30 mins after a ride, this replaces everything and helps me recover. Im now almost perfectly slender, in fact I need to put on some muscle to my upper body!
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