Yes I am the Fat Lad At The Back

[Bobberoo]

Well then, where do i start.......?
Last year i was hospitalised with pneumonia after catching Covid, that should have been enough to make me take my health more seriously but i'm a lazy bugger at the best of times, this year i considered going back to the gym having been a body builder many, many, many many years ago, i went through phases of using weights several times but i really don't like the long term pain that accompanies a big work out anymore!!!
So when i nearly reached 19 stone earlier this year, and i'm only 5' 7", i decided i really needed to sort my st out, and so i went and bought a bike after being without one for nearly a decade!!!
Now don't get excited, lower your expectations, no lower them more, and a bit more still.......yep, that's probably about right!!!
I bought a Carrera Subway 1 from Haulfrauds Halfords, to be fair i really like it, it fulfills everything i need, since making a couple of alterations it's comfortable to ride, and most importantest i enjoy riding it!!!
I do however have a problem, apparently i have something called patellar compression syndrome as i get pain on the front of my knee after approximately 25 minutes.
But i am persevering and after a few months of cycling on just a Friday afternoon i managed 13.81 miles yesterday in an hour and eight minutes!!!
I guess this post is for a couple of reasons, firstestest is to track my progress and two, is to see if anyone can recommend some exercises for the issue!?!

[Golfgtimk28v]

Low impact excercise will increase blood so swimming, cross trainer should help. Well done for getting back on track.

Sorry forgot to mention I've just lost 3 stone this year, still some to go but greatest thing is having loose clothes, something not used to for years.

Edited by Golfgtimk28v on Saturday 12th November 17:34

[smifffymoto]

Good for you,I too have just begun a new fitness routine after years of doing sweet Fanny Addams.
I am still suffering from Thursday’s workout.

[pequod]

Bobberoo said:

...

I guess this post is for a couple of reasons, firstestest is to track my progress and two, is to see if anyone can recommend some exercises for the issue!?!

Swimming, Bobbers, is the best exercise particularly if you have a knee issue?

[Bobberoo]

Thanks for the responses chaps, really appreciate it!!

[V1SAE]

Well done, I sometimes get pain in my knees when pressing on.

Back off a bit and you’ll get used to it.

Don’t beat yourself up with miles v time, get out and enjoy it.

Well done, kudos.

[defblade]

2 things with knee pain:

Moving your seat forwards or backwards can help (I think it was if the pain is at the front of your knee, move the seat back and vice versa, but I might have that backwards. Or forwards. Maybe google it first, or just try moving the seat and see if it improves and if not, move it the other way!)


A lot of people, especially blokes, think that pushing the pedals hard and grinding uphill is the macho way to do things and build strength. Instead it just knackers your knees as you're putting loads of stress through them doing this. Change down and spin up instead (and how far you need to change down will reduce as you get fitter).

[Bobberoo]

Again, thanks for the advice and support, I have moved my seat up to what I think is the maximum I can realistically move it to, I haven't moved it forward or back as yet!!
I did get some numbness in my hands so invested in an adjustable stem, raised to 30 degrees so far and already seen improvement!!
Quick screen shots of where I started until Friday!!!

[smifffymoto]

Try some Ergon GP grips if you still suffer numb hands.

[CheesecakeRunner]

Well done. Getting out on a bike is hard, especially at this time of year, so congratulations for making the first step.

Joking aside, there is a clothing manufacturer for guys like us as well called Fat Lad At The Back!

https://fatladattheback.com/

I use their gear (I’m 18.5 stone) and it’s excellent. Good kit will make your time on a bike much more pleasant, it’s not just for super fast weight weenies.

Regarding your knee pain, the comment above about picking a low gear and spinning is very valid. However I’d also look to get a proper bike fitting. A qualified fitter can assess your bio mechanical issues and help you find the most comfortable and powerful riding position. Also, have a look through Francis Cade’s YouTube channel for his “Bike Fit Tuesdays” videos. They’re short ones, each about a different piece of fitting, with a well respected fitter that can help you make basic changes to your position.

https://youtube.com/playlist?list=PLMZ241fyVfiv3eA...

Edited by CheesecakeRunner on Sunday 13th November 06:32

[Bobberoo]

smifffymoto said:

Try some Ergon GP grips if you still suffer numb hands.

Cheers smiffy!!

Thanks CheesecakeRunner, I thought people would get the reference from the thread title, ordered a Jersey and jacket from them yesterday hence the title!!!
Good to know how good their stuff is though thanks!!
You're the second person who's suggested a proper bike fitting, I think I'll have to look into it!!!

[Antony Moxey]

Have a look on line about doing your own bike fit. It’s obviously not as comprehensive as a professional fit but after taking a number of measurements it should help with the adjustments you need to make to your bike.

[PomBstard]

Just a quick question - are you using some form of pedal clip system whereby your shoe is attached to the pedal? Not obvs from your OP but if not, that’s a good place to start as it cured my knee problem about 25 years ago.

Otherwise, some physio and specific exercises will help, and the advice about spinning rather than grinding is good.

And we’ll done on getting out there

[GravelBen]

PomBstard said:

Just a quick question - are you using some form of pedal clip system whereby your shoe is attached to the pedal? Not obvs from your OP but if not, that’s a good place to start as it cured my knee problem about 25 years ago.

On the flipside, if you are clipped and they aren't adjusted right it can cause knee problems too by putting your leg out of correct alignment.

[Bobberoo]

Not using clips, it's a hybrid so not sure if I even want to, I used to have "toe clips", a plastic bit that came over the front of my shoe, on a previous bike and liked them, not going to keep spending money money until I'm sure I'll keep it up, thanks again all!!!

[RC1807]

Good for you, bobberoo.

Stick at it!

[alock]

Bobberoo said:

I do however have a problem, apparently i have something called patellar compression syndrome as i get pain on the front of my knee after approximately 25 minutes.

I had similar symptoms. Mine turned out to be that I wasn't sitting perfectly central on the saddle. I typically sat 1-2cm to the left without realizing it.

The trick was to tape a co2 cartridge (any similar sized item would do) to the top of the saddle near the back. If I sat central then I didn't notice it. If my bum moved to the side I instantly noticed and moved back to the middle.

4 years on and never had any knee pain since, and that's with regular 4+ hour rides.

[Siao]

With the danger of stating the obvious, can I ask if you have checked your riding position, that you are not sitting too low or too forward or something? That is what gives knee issues most times.

I would suggest a seat fitting session, but they are not cheap (mine was approx. 160 for the session and the follow up). They do work though and I think it is worth the money, if you are planning to spend a lot of time on the bike.


Otherwise, keep up the good work

[Daveyraveygravey]

GravelBen said:

On the flipside, if you are clipped and they aren't adjusted right it can cause knee problems too by putting your leg out of correct alignment.

Definitely this. I had to replace my cleats recently, and just slapped them on without thinking about where the old ones had been. Had knee pain, which got worse the further I went, took me a while to remember the cleats. And these things only move a few mm!

Bike fits can be great, but are expensive and you may not see much benefit, or think you have. If you ride 10 hours a week it's probably a good investment, but if you're just casually going out whenever then maybe the money could be spent better elsewhere.

[Bobberoo]

Thanks again for the responses all!!
I will be investing in a fitting, and discussing the whole situation with them!!

Pics of my fat sausage body crammed into lycra my Fat Lad At the Back gear when it arrives!!!