Bike training to get fit - suggestions appreciated.
Discussion
I've dusted off the mountain bike and am determined to get fit ASAP using it.
My weights about right for my height (BMI of about 25) but I need to tone up a bit and get my fitness levels right up.
Any suggestions as to the quickest way to get 'fit' using a push bike? I've started doing a circuit of about 4 miles every day and am trying to just do it quicker each time but I forsee a couple of problems with this i) it's not very scientific and ii) it can't last indefinitely.
Cheers.
My weights about right for my height (BMI of about 25) but I need to tone up a bit and get my fitness levels right up.
Any suggestions as to the quickest way to get 'fit' using a push bike? I've started doing a circuit of about 4 miles every day and am trying to just do it quicker each time but I forsee a couple of problems with this i) it's not very scientific and ii) it can't last indefinitely.
Cheers.
If the circuit is flattinsh then alternate each day using low and high gears. On the days when you use a low gear aim to keep your pedal cadence high but pedal smoothly; you'll find this quite un-natural possibly but it does help firm up muscles despite the low work load. On the days when you stick a big gear in again aim for smoothness but try to concentrate on squeezing the effort out from your middle, buttocks and quads.
If nothing else this will provode a bit of variety.
To add another aspect, some days you might want to go harder so get to a point where you're just on the verge of controlling your breathing, almost like your body's breathing for you. Other days, just twiddle along and barely break ito a sweat.
You need to have a regime you can see yourself sticking to.
Have fun and keep your head up.
If nothing else this will provode a bit of variety.
To add another aspect, some days you might want to go harder so get to a point where you're just on the verge of controlling your breathing, almost like your body's breathing for you. Other days, just twiddle along and barely break ito a sweat.
You need to have a regime you can see yourself sticking to.
Have fun and keep your head up.
Start off slow to warm up.
Keep up a good strong cadence, so you're breathing lightly. Every so often, have a little sprint but don't tire yourself out.
Make sure you allow time in your ride to cool back down. You don't really want to get home totally out of breath.
Buy a cycle computer as well, they're very useful.
Stick to a high protein, low carbohydrate diet, with about 1000-1500 calories a day. Cut out processed sugar completely. You'll lose 2-3lb a week like that.
Keep up a good strong cadence, so you're breathing lightly. Every so often, have a little sprint but don't tire yourself out.
Make sure you allow time in your ride to cool back down. You don't really want to get home totally out of breath.
Buy a cycle computer as well, they're very useful.
Stick to a high protein, low carbohydrate diet, with about 1000-1500 calories a day. Cut out processed sugar completely. You'll lose 2-3lb a week like that.
parrot of doom said:
Start off slow to warm up.
Keep up a good strong cadence, so you're breathing lightly. Every so often, have a little sprint but don't tire yourself out.
Make sure you allow time in your ride to cool back down. You don't really want to get home totally out of breath.
Buy a cycle computer as well, they're very useful.
Stick to a high protein, low carbohydrate diet, with about 1000-1500 calories a day. Cut out processed sugar completely. You'll lose 2-3lb a week like that.
Being a thick - what is processed sugar and what's it in that I need to avoid?
warmfuzzies said:
BMI 25, almost fat then....lol.....tone gently and aim for distance. Cardio vascular is about stamina...as are most things in life....
kevin.
Absolutely and Wesley Snipes is a compete porker!
BMI - not a useful measurement of anything IMHO (and yes, it says I'm almost fat too).
Hi -
I mtn bike a couple of times a week and have got fairly fit ... a few tips :
1 - cycling off road on hilly terrain is much harder than on-road or easy tracks - you will have a better workout in less time.
2 - cycle at least 2x a week.
3 - join a local cycle club or group - great fun and you will get out more on the bike when the weather is a bit damp.
4 - eat a low GI (glycaemic index) diet - which is basically very slow burning carb which keeps you feeling full on a lowish calorie diet.
If you are doing hard aerobic exercise you definitely need carbs - just the right type of carbs (oats,pasta,rice,veg,boiled spuds are low GI ..... biscuits,chocolate, mashed spuds and bread high GI)- avoid fatty and sugary food
I mtn bike a couple of times a week and have got fairly fit ... a few tips :
1 - cycling off road on hilly terrain is much harder than on-road or easy tracks - you will have a better workout in less time.
2 - cycle at least 2x a week.
3 - join a local cycle club or group - great fun and you will get out more on the bike when the weather is a bit damp.
4 - eat a low GI (glycaemic index) diet - which is basically very slow burning carb which keeps you feeling full on a lowish calorie diet.
If you are doing hard aerobic exercise you definitely need carbs - just the right type of carbs (oats,pasta,rice,veg,boiled spuds are low GI ..... biscuits,chocolate, mashed spuds and bread high GI)- avoid fatty and sugary food
Selmer said:
Have fun and keep your head up.
I think the 'have fun' bit is the most important.
I honestly try not to get too "must go out on my ride tonight". I blat to work and back on the bike when the weather is nice. I pop out on evenings/weekends and ride to the pub jumping off things, indulge in a pint of decent ale, and then bounce home again.
Seems to work.
4 miles is hardly a strain , you should try nd fine a mate who knows how to ride a bike and go out with them , with proper tuition about pace, cadence, and gears you should be easy to do 20 - 30 miles , sounds a lot but you might be suprised. think about it you can walk at 4 miles/hour at a pace to burn the lard.
stick at it you ll soon get fitter . god luck.
stick at it you ll soon get fitter . god luck.
mk6fiesta said:
Doing 4 miles a day will get you fit sooner than you think so keep at it! Back in the day me and my pops used to do approx 400miles a week on our bikes during training, but this all started from doing a little 5 mile circuit round our house.
The main challenge is sticking at it, but believe me if you do the results can be pretty amazing. We were polishing off 120 mile days within about 3 months and he was a lardy arsed 35 year old when he started!
Totally agree with mk6 here.
Worth getting a heart monitor to help you pace yourself and to monitor how hard you are training/struggling.
I worked up from a 2.5mile slog around the block on flat roads to doing 300+ miles a week in very hilly terrain. I think for getting your fitness up, road riding is better as you can control your pace and terrain better than when offroading.
Good luck.
Digested faster because mashing them does some of the work for you..
I've started riding again in the last couple of weeks: Having not sat on a bike for twelve years I threw myself straight into a 70 mile per week routine.
Hurts, but it's working: best tool for me is a bike computer/trip meter, just aim to continually improve your average speed around familliar route, or the time it takes you to cover a difficult stretch between two fixed points.
I've started riding again in the last couple of weeks: Having not sat on a bike for twelve years I threw myself straight into a 70 mile per week routine.
Hurts, but it's working: best tool for me is a bike computer/trip meter, just aim to continually improve your average speed around familliar route, or the time it takes you to cover a difficult stretch between two fixed points.
you need to do some sit ups and some kind of arm exercise too to balance everything out.
Biking is good for your general fitness, stamina, heart and lungs. If you build your general fitness over a couple of weeks then start weights/sit ups, you'll find them quite easy. It'll tone you/burn off excess fat quite well though.
I eat what I want (generally between 3500 and 4200 calories per day but with plenty fruit and veg) and I'm 6ft 1 and a stable 11 stone.
I tend to run quite a lot (like if i'm going upstairs, I'll run), I run with the dog rather than walk. But I also make sure I have time in the day where I sit and do nothing, in complete silence, save perhaps read the paper - you need this too otherwise your health with only deteriorate.
Biking is good for your general fitness, stamina, heart and lungs. If you build your general fitness over a couple of weeks then start weights/sit ups, you'll find them quite easy. It'll tone you/burn off excess fat quite well though.
I eat what I want (generally between 3500 and 4200 calories per day but with plenty fruit and veg) and I'm 6ft 1 and a stable 11 stone.
I tend to run quite a lot (like if i'm going upstairs, I'll run), I run with the dog rather than walk. But I also make sure I have time in the day where I sit and do nothing, in complete silence, save perhaps read the paper - you need this too otherwise your health with only deteriorate.
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