PSA - If you are overweight, and really lazy - Do not bike ~20 miles

[SuperSix]

So....

I got this Badass Specialized "Hard Rock Pro" (it's the Black/Silver - MSRP~$800.00) from Microsoft (Sales contest) about 5 months ago. It's a discontinued model - but still a very nice mountain bike.

I KNOW I need exercise, so why not go for a nice bike ride?

A little background on me:
40 years old (41 in April)
Somewhat overweight, 215lbs, 5'11".
Smoke ~1-1.5packs of cigarettes/day
Not afraid of beer (copious amounts)
I have NEVER seriously exercised.

THat being said - I took a small ride last weekend, about 1 hour, just poking around the neighborhood.

So hey! It's Sunday - so I wanted to take an extended ride. Ther's a 7 mile bike/jogging trail about 3 miles from my house, how bad could it be to ride there, do the trail and ride back?

Basically, my legs started cramping up towards the end of the trail, and I still had a tad over 3 miles to go to get home.

Here I am, out like this, my heart racing, and I left my cell phone @ home. Great, I'm going to keel over aside some trail, and die a slow death from a heart attack. (That's what was going on in my head, I REALLY need to get an MP3 player) I felt a small panic attack coming on, but pushed it away. I ended up sitting on a bus becnh for 5-10 minutes close to my house, just to rest. I finally made it home though, and think I need to take it a BIT slower..

(Yes, I drank a lot of water)


Any bike Gawds out there that can recommend a "training schedule"? I'm doing this for health, not because I'm crazy about pedaling a bike. I like it, but don't want to kill myself either.

*EDIT* fixed link

 

[Sukhoi]

Don't listen to MP3s if you're biking anywhere near traffic or people.

But GJ on getting out and exercising!

As for a schedule worry more about time than distance when you're starting out. You need to get your body used to the particular biking motion and get your butt ready for the seat. I also highly recommend buying a pair of biking shorts. And obviously a helmet and gloves.

 

[Jhill]

so if you are fat and lazy don't bike 20 miles?

Can I subscribe to your newsletter?

 

[Bateluer]

Good for you actually getting out and exercising. I'm not much of a cyclist myself, but I would think that biking several miles every day would make a good start.

 

[SuperSix]

Originally posted by: Jhill
so if you are fat and lazy don't bike 20 miles?

Can I subscribe to your newsletter?

Not unless you want to die from a heart attack.

 

[Kevin1211]

lol @ fat people...

 

[SuperSix]

Originally posted by: Kevin1211
lol @ fat people...

LOL @ ~20yo asshats that WILL get heavy as they get older but don't have a clue.

I was 135lbs when I was your age sonny.

 

[xSauronx]

meh, my brother is skinny and really lazy. he went out a couple of months ago to play paintball for a day with some friends....after spending weeks working an easy job and playing WoW for hours on end

he walked funny for three days, he was so sore

 

[SuperSix]

Originally posted by: xSauronx
meh, my brother is skinny and really lazy. he went out a couple of months ago to play paintball for a day with some friends....after spending weeks working an easy job and playing WoW for hours on end

he walked funny for three days, he was so sore

I expect for my legs to be quote sore.

I took my waverunner out last year from about 1.5 hours, I was nearly crippled the next day.

 

[SonnyDaze]

Congrats on the bike. That's a NICE bike to get started with. Don't do that stupid sh*t again until you've been riding a while or else you will kill over.
We're very close in comparison (age, weight, etc.) so I know how you're feeling. I just started riding again last Nov but I spent 20 years in the military so I have a solid foundation to work with. It was still tough for me starting out but I've been increasing my ride times and distances. For the time being, until you're in better shape, I'd transport my bike to the trail and work on doing one lap without being winded. (Make sure you bring a cell phone and water-regardless of your physical shape). Once you can get 2 laps on that trail (without being completely winded) than I'd start riding to the trail and doing a lap and riding back.
Keep at it and you'll be in good shape in no time. But start out slow and work your way up. Good luck. :thumbsup:

 

[FoBoT]

glad you made it back without dying

 

[Fayd]

what i used to do is ride approx 10 miles..... took me maybe 30 minutes.

did that around a month. then i lengthened it to approx 16 miles (it's got some long hard hills... like over a mile long) and it'd take about an hour.

did that another couple months. lost about 20 lbs.



dont kill yourself on your first ride. try what i said, the basic easy ride just to build a pace. then try to follow the pace, adjusting gearing as needed to not mess up your cycling pace.

 

[Goosemaster]

Your first mistake was taking a mountain mike out for that...the treads on the tires can really tire you out.

Glad you made it though it. Just don't be stupid again, and pace yourself next time.

Even Lance had to take Baby Steps...

 

[cubby1223]

I'm a bit heavier than that, and get around on a mountain bike through tough trails. It's not easy. And even I'm not good yet at what gear I should be in, and that's my biggest problem. If you're in the wrong gear, it makes the biking so much harder.

Bring lots of water. Fit more water bottle cages on the bike. Bring something to eat. High calories. No chocolate, though, it melts. Like oatmeal raisin granola bars for those too cheap to buy power bars & such, or I really like those little cheese crackers & peanut-butter packages. I know some who would bring a slice of pizza, or a hot pocket, in foil and by the time they eat it it's warmed up by the sun.

20 miles is a lot on a mountain bike. Have a bike shop switch out for some slick treads to make riding on pavement much easier.

Cycling shorts. You may feel embarrassed at first, but they make so much of a difference in comfort, after a ride or two you won't care and just put on those shorts and head out without a second thought. It's all about comfort. Glasses to shield the wind, gloves to cushion your hands.

 

[SuperSix]

Wow - LOTS of great info!

I think I will look into different tires - If I really get into it, I will get a spare set of rims, in case I want to take it out on the trails - there's some very nice bike trails here in Central Florida.

I've been learnign the gears, it's an 18 speed with come rediculously low ones, I stay in the top 5-6 most of the time, the lower ones are pretty much useless on pavement. One cool thing, is the bike has paddle shifters.

As far as bike shorts go - I will ahve to get some, the "boys" were hurting a bit when I finally got back.

Hopefully, if my diet and exercise plans continue, I won't be THAT embarrased wearing them.

And some gloves would be nice, my hands get a little sore too after that long on a bike.

 

[fallenangel99]

I just got a Trek 4300. I'm going to start biking really soon (haven't biked since high school days - 7 years ago).

Anyone else doing Bike NY? (42 mile 5 boro bike ride!!)

 

[Sukhoi]

IMHO stick with those tires unless you have a significantly longer ride you want to do often. You'll get a better workout without going as far. And if you're going to do real singletrack off-road riding you'll want better tires for that anyway.

The shorts are gonna be kinda tricky since you want to lose a lot of wait. Get em pretty tight so they last a while. Get a jersey too. Wind resistance from a t-shirt is HUGE.

Get fingerless gloves with good palm padding. They'll also save your hands bigtime if you take a spill.

On the shifting make sure you don't cross the chain too far. On the smallest gear by the pedals stick with the 3 largest at the rear, middle pedal gear 3 middle at the rear, big pedal gear, 3 smallest at rear. You don't want the chain angled way across.

Keep your cadence high to avoid knee strain. 60 RPM or higher most of the time.

 

[Deleted member 4644]

Actually, I am impressed that you did not die and that you made it 20 mi. I am 24, dont smoke, drink moderately, and I doubt I could ride 20 miles w/o having a minor cardiac event.


I really need to start exercising.

When you say you have never really exercised, care to elaborate?

 

[SuperSix]

Originally posted by: LordSeganWhen you say you have never really exercised, care to elaborate?

As in none. I drive to my mailbox, it's that bad.

Here's a link to more info on the trail:
http://outdoortravels.com/biking_fl_overview_uppertampabaytrail.html

Looks like I went 22 miles, not 20.

Total trail length - 8 miles, and 3 miles each way from my place.

 

[Jawo]

While I am not in shape....I do ride a decent amount. One day I decided to ride to my the US Capital from my house. Going there only took about 2.5 hours....but after about 30 miles the heat/humidity got to me and I would have passed out if not for the Metro! Ended up doing like 35 miles that day. But this is on paved trails in a hybrid bike...easier than what you did OP!

Anyone have suggestions on bike shorts?

 

[vailr]

Might want to check with a cardiologist.
"Smoke ~1-1.5packs of cigarettes/day" has likely caused clogging in your arteries.
The sooner you quit smoking, the faster your blood circulation system can start to recover.

 

[joecool]

smoking and biking == not mix

so quit, already!

 

[JulesMaximus]

You need to build up slowly. Start out small with a few short rides, 5-10 miles tops. Keep doing those and gradually extend them out but keep riding a couple times a week. It's addicting and soon you'll be riding 10-20 miles at a time. That's how I got back into it cycling a little over 2 years ago. I'll be 40 this week and I rode my first century (edit-that's 100 miles for you cycling n00bs) last September. I completed it in 5.5 hours ride time and averaged over 15mph over the entire ride.

Keep at it! You'll be amazed at how quickly you improve. :thumbsup:

<--Rode over 3k miles last year between commuting and weekend rides.

Check out Bikeforums.net. Great source of cycling info.

 

[TheChort]

Originally posted by: Jawo
While I am not in shape....I do ride a decent amount. One day I decided to ride to my the US Capital from my house. Going there only took about 2.5 hours....but after about 30 miles the heat/humidity got to me and I would have passed out if not for the Metro! Ended up doing like 35 miles that day. But this is on paved trails in a hybrid bike...easier than what you did OP!

Anyone have suggestions on bike shorts?

Here's what i have. Pretty comfortable, and they look good IMHO.
Text

 

[SuperSix]

Originally posted by: TheChort

Originally posted by: Jawo
While I am not in shape....I do ride a decent amount. One day I decided to ride to my the US Capital from my house. Going there only took about 2.5 hours....but after about 30 miles the heat/humidity got to me and I would have passed out if not for the Metro! Ended up doing like 35 miles that day. But this is on paved trails in a hybrid bike...easier than what you did OP!

Anyone have suggestions on bike shorts?

Here's what i have. Pretty comfortable, and they look good IMHO.
Text

Thanks for the info - I think I will grab a pair.