Fat bloke doing a cycle

[anonymous-user]

So - A year or so back I was fairly fit, used to run 5km every other day in around 25 mins with a little cycle to warm up, did some martial arts twice a week and did some weight training.

I stopped completely about a year ago and have got rather unfit! I am looking to get back into it now and as an incentive i have signed up to do the London to Brighton cycle. My initial view was '50 odd miles will be a breeze' - I then proceeded to take the mountain bike out a few weeks ago (a crap one at that) and collapsed after 5 miles, although they were very hilly.

Obviously I blamed the bike. So I have just gone out and bought myself a Boardman 2014 Road Bike from Halfords and been for a spin. Bit better as i can move faster and make better progress up hill, but still after 6-8 miles I was blowing out. Does anybody know of an achievable training plans/meal plans or tips and tricks to get bike fit.

Whilst I think it wont take long for me to start riding respectable distances, come June I want to put a good time in, not just bimble along getting in everyone's way.

Any tips/comments welcome!

[anonymous-user]

There is sadly nothing better than riding the bike, don't follow a plan, just ride it. Look for interesting places on a map, ride there. Up the distance regularly but don't overdo it. I find people who try to stick to plans end up finding the whole thing a chore and are more likely to give up, so as I said, make sure you enjoy whatever mileage it is you are doing even if you think it's too little. Better to be still riding a little with a smile than ride further but hate every second! :-) l

As for food, just take a quick check of the calories in everything you eat and ask if it's really worth it, Mars bar? 300 calories, two custard creams? 100 calories... On the basis that you are aiming for around 2500 per day, snacking is the downfall fr many. Just replace them with fruit or drink more.

[TwistingMyMelon]

Learn how to change a puncture if you don't

Keep on top of maitainence

Legs tire before lungs, spin as much as you can, I ban myself from the top front ring for the first 20 minutes, bar downhill's.

Don't overdo it at first, let your body recover

Just get out there and enjoy it

[Black can man]

I'd avoid steep climbs & keep to the flats, the hills will become a challenge rather than a chore in time.

Try & find a buddy to ride with, you will eat up the miles without knowing it.

As said above just get out there & enjoy it, if you don't then whats the point ?


I've lost 3 stone since may & i eat & drink like a horse.

[richardxjr]

Yep, avoid hills to start, build distance & frequency then add speed. Drink plenty plain water, don't overeat Try and do a ride before a (normal sized) meal, especially breakfast. You shouldn't need food on a ride under 3hrs even when fasted.

Then add hills and you'll love them (really).

For L2B the only way to get a reasonable time I think is to get an earliest start time.

[Gruffy]

Nothing more to add above what's been said already:

Focus on frequency and fun. Then gradually add distance, speed and elevation.

[Usget]

I agree with what's been said, but forget about a "decent time" on L2B unless you are there at the crack of Dawn (lucky girl). Treat it as a potter and enjoy the ride. If you want a decent time, do the route the weekend beforehand!

[Magic919]

If you prefer a bit of structure, the British Cycling website has some training plans.

[LordJammy]

Just ride your bike and eat properly.
I went for a ride tonight and got on my mtb thinking 'fk it I can't be arsed.' Ended up doing 20 miles after I went for an explore.
Since I stopped snacking and not drinking beer all the time I've started losing weight without really trying, just not being lazy.
There's normally sweet FA on the Telly. I saw a Barn Owl tonight, watching that fly along infront of me was much better than festering on the sofa, staring at a screen not really watching it.

[Some Gump]

richardxjr said:

Yep, avoid hills to start, build distance & frequency then add speed. Drink plenty plain water, don't overeat Try and do a ride before a (normal sized) meal, especially breakfast. You shouldn't need food on a ride under 3hrs even when fasted.

Then add hills and you'll love them (really).

For L2B the only way to get a reasonable time I think is to get an earliest start time.

Utter bks.

Riding hungry is just a sure way to not enjoy yourself. Make sure you've had a decent snack about an hour before hand, and it stops heavy leg / feeling empty syndrome. Breakfast bars when out on a longer ride are also a great alternative to "sports bars", which are pretty mush the same thing but a quid each, rather than 1.25 for 6.
Better yet, make some flapjack or whatever and chuck some raisins in. Tastes lush.

Just make sure you enjoy the ride, whatever it takes for you to so do. Some people go to new places, others go to the same place faster. Some crave distance, others speed. If you're competitive, get Strava then concentrate on beating yourself every ride.

If you;re enjoying yourself, you'll do it more - and therefore get those fitness gains you want. If you make it into some sort of punishment, then it's no fun and you'll sack it off. Unless you;re a masochist of course - in which case punish yourself until you get a semi. Whatever works for you =)

[richardxjr]

It's not utter bks or punishment.

You can add your own experiences without being rude.

[anonymous-user]

Riding on an empty stomach is recognised as encouraging the body to burn into the "stored energy" instead of relying on the recently digested food source which is good news should you wsng to lose a bit of weight. Its not for everyone and takes a bit of getting used to but I'd definitely recommend giving it a try. Take something with you if you start to get the wobbles but it's generally thought that the body has enough stored energy for at least an hours medium to high intensity exercise.

[TKF]

richardxjr said:

You shouldn't need food on a ride under 3hrs even when fasted.

Stupid and potentially dangerous advice. The OP is doing 6-8 miles and blowing out and looking for advice on going forward. 2hr+ fasted training isn't going to help.

My advice would be to ride as often as practical and up your mileage each time. Soon you'll realise if you can do 6-8 miles you can do 10. And if you can do 10 then you can do 20. And then it's a smaller step up from 20 to 30 than it was from 10 to 20.

And when you're happy and comfortable with 30 then just keep stretching it. Don't expect any good times for L2B, it's a scrum and you'll spend many miles behind slow groups. Enjoy the experience then get home and book yourself on a proper sportive.

[Daveyraveygravey]

richardxjr said:

It's not utter bks or punishment.

You can add your own experiences without being rude.

Too right! I ride once a week without breakfast at 6 am for 2 hours no problem. Granted, if you're just starting out it may,be different and/or we are all different, but you really don't need to go mad on food and nutrition. Normal foods are fine for most of us - along with gels and water I took fig rolls and a mini pork pie on Ridelondon last year!
OP - keep it varied, find some friends to ride with if you can. Do a long ride once a week and try and extend the distance every other week. Get a Garmin and track your program Strava or similar, it can get addictive!

[PHmember]

richardxjr said:

It's not utter bks or punishment.

You can add your own experiences without being rude.

Agreed, fasted rides aren't bks at all - as long as they're done at a low heart rate. I've lost 3 stone since August by doing 3-4 fasted rides a week before breakfast - of varying distances from 10 miles up to 50 miles. At a lower heart rate the body burns fat instead of glycogen. You'll need a heart rate monitor to enable you to know when you're pushing too hard though. I've been riding below 150bpm for up to 50 miles without eating in the previous 12 hours & have not blown up once - BUT, hit the hills or try to ride at higher heart rate & you'll blow up.

I changed a few small things on my diet & included the fasted rides - I consistently lost 3lbs per week & average about 110 miles per week.

The key to fasted rides is taking it easy, do this to lose weight & build base miles, then you can work on hills & speed later.

Edited by PHmember on Friday 6th February 22:50

[Magic919]

Wow, that escalated quickly.

[Joey Ramone]

Funny that. The Op asked for advice after stating that he can't pedal more than 8 miles before collapsing and someone started talking about 3hr fasted rides.

[Justin S]

Don't forget to ride with a mate. That takes a certain pain out of it, as you can work together and help each other in motivation and fitness.

[anonymous-user]

Thanks everyone for your advice. This has to be the best bit of advice I've ever recieved on here!

TwistingMyMelon said:

Learn how to change a puncture if you don't

Keep on top of maitainence

Legs tire before lungs, spin as much as you can, I ban myself from the top front ring for the first 20 minutes, bar downhill's.

Don't overdo it at first, let your body recover

Just get out there and enjoy it

After my initial absolutely blasting it trying to do a million miles an hour and blowing myself out I have been out and followed the advice on here.

Did 15 miles yesterday not heading anywhere specific as advised and had to stop due to a seriously sore ass!

Bought some padded shorts and went out again today, 25 miles with moderate hills in 1 hr 15 without stoping and felt great. It's really helped me having proper gloves, padded leggings and music blasting. Does the saddle sore stop at any point? I'm guessing it's likeMy motorbike and will get better with time.

I have to be honest, don't blast me, but I hate most cyclists when I'm on the road they do my head in. I have had a major schooling in the past days of the reasons cyclists do what they do! Such as riding out away fr the curb as the surface is crap and it's like riding on a jackhammer of you try and stay tight.

I'm hooked

[nagsheadwarrior]

25 miles with some undulations in 1h15 I would be more than happy with well done