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JHOLLNAGEL Posts: 1,768
4/2/12 4:43 P

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I will chime in on the core .... I am not discipline enough to do these on a regular basis at home. In fact I hate doing core exercises completly but I know the importance of that aspect to cycle riding.

With that being said if you have a YMCA or health club near by see if they have a core class you can attend.

When I started mine, I could barely do any of the routines. They offer them 3 times a week and I try to make it to all of them per week. The instructor, bless her heart, was recognizing my struggles and would have an alternative way to do the exercise. I still do not do crunches on the ball because of my neck fusion surgery .... I get sick to my stomach when I try. However, all of the other aspects I do try.

I started with probably only able to hold a plank for 15 secs maybe 20 secs if gutted it out. I know I can hold one for a minute .... I think I may be to one for a 1 and a half minutes..... and if my life depended on it .... I could probably hold a 2 minute plank or pretty close to it. Yes I will get ancy feet toward the end. I am in my sixth month of these classes. So it does take time, and if I can remove the keg around my mid-section I am sure I would have one heck of a six pack;-) LOL

What I find I have issues with still are push ups .... my shoulders get very painful when I try to do these.

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4/2/12 11:58 A

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You may not have low enough a gear for your fitness level and terrain. Your bike shop or a knowledgeable cyclist can look over your bike and determine how low a gear you have and what options you have. Your initial goal should be to ride continuously for a period of time rather than to tire and have to stop even if that means going slower. I'd think in terms of time and exertion level in the beginning. Try to work up to riding 20 minutes at a pace that allows you to hold a conversation. Once you reach this goal you can work toward longer rides or quicker pace.

TAHOEKARIN's Photo TAHOEKARIN Posts: 981
4/1/12 8:18 P

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I wouldn't worry about how long you are out at first. At some point, keep adding a little more time on, make it a game with seeing how long you can keep going. If it's uncomfortable you are getting a little bit further every time. The downside of getting in shape is at some point, it's going to be uncomfortable, but not PAINFUL. Pain means stop.

I know what you are talking about with the side issue. Bicycling is an odd position to be in to breathe for one, and then add a few pounds around the middle, which is now pushing against your diaphragm, and now you have a really contorted system to get air into your lungs. So your body, or at least mine, figured out it can get all kinds of muscles that are helper muscles to take over more than what they should be. And that's when it gets a little sore. Coupled with your core, they are now working to breathe. I still struggle with breathing on the bike, rather breathing correctly. I am always trying to find the right way to breathe and mine is in through the nose, out through the mouth when I am working hard, trying to get full belly breath is very hard, but you can do it. Usually my upper chest is the one that gets really sore now instead of my sides.

Maybe at some point find your 'goal route' and cut it in half. Then make half that route your short term goal and the whole route your long term goal. Work weekly towards the short term, then try and ride it once or twice a month. Even if you have to push the bike, do it! It's a great feeling to see how far you are getting. Once you can get the half route under your belt go for the full route. For me, this really helped motivate me when I felt like I wasn't getting anywhere.

Keep on Pedalin'!

The only way out is through...

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MAMMAW497's Photo MAMMAW497 SparkPoints: (3,107)
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4/1/12 4:58 P

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Bicycling is the perfect exercise no matter your size, age, abilities. AND it's fun. Congratulations on getting on your bike.



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DDOORN's Photo DDOORN Posts: 23,529
4/1/12 12:38 P

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A simple and "gauge-able" core exercise would be wall push ups. The further from the wall your feet are, the more you are working your core.

Great questions! Keep 'em coming!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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BARRONVC's Photo BARRONVC Posts: 1,853
4/1/12 12:51 A

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Bingo core is correct,

It's core related. Not just your core but your entire breathing system efficiency.

Planks are going to be too hard right now. If baby steps work then do them. Simple core exercises with deep breathing correctly. On you back, lumbar neutral position, single leg raises, heel slides, etc. Breathing.

If you sides hurt you are probably doing something right. Many people try to take in too much air without expelling it. Focus on the exhale, you need to get out the C02 and water, the more you exhale the more you can inhale. Being overweight can hinder breathing elasticity. Look at some powerlung clips on the internet. You don't need to buy one but study the science of breathing. I use powerlungs all the time, as I walk, for intervals, doing core work. Don't forget the Swiss Ball for stabilization muscles.

You are on the right track. Keep trying.

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KA_JUN's Photo KA_JUN SparkPoints: (52,734)
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4/1/12 12:06 A

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Offhand, sounds like it could be a weak core. Planks and core work will help with that.

Pain is weakness leaving the body.

How do you eat an elephant?

I will not fail.


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THEDIVABODY's Photo THEDIVABODY Posts: 221
3/31/12 11:56 P

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Thanks to everyone who is commenting. I'm starting to feel more confident that what I am doing isn't completely wrong. I had been going 15 minutes and then turning around. But with the whole 3 minutes to get back home I was worried about how short of time my workouts were. But it seems like I am having a similar experience as most people did. Just maybe my baby steps are a little smaller. ^.~

Oh, and thanks for all the advice on making sure my bike was set up right. I actually went to a proper bike store before I started and they set me up. I'm well taken care of in that department. At least now I have some ideas to think about if my bike starts acting weird.

So, as a follow-up question: I am getting crazy sore on my sides and stomach. I think it might be from breathing really hard for so long, but it seems strange to think breathing could be an issue. Is this something you ever experienced? Or, should I adjust my bike again?

It is time.


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KA_JUN's Photo KA_JUN SparkPoints: (52,734)
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3/31/12 11:20 P

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Congrats on your cycling! I was probably around 70lbs above my "ideal" weight/BMI when I got back into cycling more seriously. Like others, I rode around 2 miles and promptly bonked, having to lie on my back for 20 minutes while the world spun around me. Doubleplusungood, for sure.

Just increase your saddle time, you'll gradually discover how to fuel properly for your specific engine, +1 to finding more experienced cyclists for some hints on fit, positioning, etc. Just have to build up gradually, one of my goals was to make this climb in a park on doubletrack, took me 7 years to be able to do it, but I finally cleaned it.

You'll grow in strength, too. Takes saddle time, strength training, learning to fuel correctly. You can do it!

Pain is weakness leaving the body.

How do you eat an elephant?

I will not fail.


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DDOORN's Photo DDOORN Posts: 23,529
3/31/12 7:23 P

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Keep those wheels turning however you can without burning yourself out. Don't push yourself to a point where you've pulled the plug from the joy of moving! And yes, focus on the pounds...you will have a direct pay-off as you shed the weight the wheels will turn faster and farther!

Great to have you joining our SparkTeam of CyclePaths! :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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BARRONVC's Photo BARRONVC Posts: 1,853
3/31/12 5:46 P

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TAHOEKARIN, has some good points.

When I was a really big after my all my surgeries I could still ride pretty well because I have always done it. My form was suffering due to flexibility (age, surgeries, and overweight). Work on flexibility!

Can you find a cyclist that can ride along side you? Simple coaching, as TAHOEKARIN mentioned. The right gear, right rpm, position, just keeping and eye on you and giving support.

No doubt you will get it. This is also a great motivator to keep on the weight loss program. As you lose weight the hills become easier. I don't like the Sparks 50-30-20. I'm better with 40-30-30. I only eat the good fat and often go up on protein. Carbs are an issue for me so I like to keep them down unless I have a long aerobic event (3-4 hours). If I need more carbs I go to 50-55%.

It's a process. Track and learn about you. What's works for one may not work for another. I wish Sparks would let you adjust the macro nutrient %.



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TAHOEKARIN's Photo TAHOEKARIN Posts: 981
3/31/12 4:19 P

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I am not sure if I was 240 or 250 when I started, well...because I stopped weighing myself at 220.

I started riding with friends from work on a trail behind our office. I pushed the bike more than I rode it.

Are you using mtn bike tires? Wow, those really are hard to pedal on the pavement.

Are you sure you are using the right gear? LOL that was one of my big learning experiences as well.

I also had problems with my brakes a few years back. I thought I had something wrong with me I couldn't go very fast. Here the brake had seized up. Very easy way to check is take the wheel off the ground and spin the wheel. It should spin for many turns freely. If it doesn't, make sure the brake isn't rubbing. Oh that just is awful.

I would look at time as your goal right now. Maybe say you'll ride a couple of times a week for 30 minutes, and then say, you go out for 15 and turn around. So you will see after a few times, those 15 minutes will get you farther and farther. I still do that even now sometimes.

To compare is to dispair. Base it on how fast you are going, don't make crazy goals (like me), be good to yourself. Any goals I make now, I cut them in half at the beginning because I know I'm just being a little overzealous...

And drink alot of water. Hydration is a big part of cycling. I can show you on a day I drink no water, my heart rate (due to lower blood volume) goes up more than usual. Water water water. If you are not hydrated, it's just one of the factors that is going to work against you!!!

The only way out is through...

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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (130,048)
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3/31/12 3:41 P

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Great advice so far. My first ride was 1 mile and thought I was going to die. A week later DH had me doing 9 miles. In 3 months we were riding 20 miles and it only got better. Chamois Butter and really good shorts are my friends. We still stop for a break every 15 miles or so. Best advice, make sure the bike is fitted to you, and just ride.

beverly

One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal and log
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily

August 2014 goals:
1) Get my nutrition back under control and record daily
2) Finish the forest service quilt and wall hanging
3) Ride my bike 25 miles a week
4) Clean and de-clutter one room each week


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ON2VICTORY's Photo ON2VICTORY SparkPoints: (47,401)
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3/31/12 1:44 P

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I started my journey at 385lbs. The day I bought my bike (after I had lost 30lbs-even then IO was still about 130+ overweight), i went for my first ride. unlike your situation, the ride was mostly flat and fast. I made it about 6 miles and almost lost my cookies. I was very sore too.

Cycling has helped me break my first stubborn plateau.


When I hit hills, I almost died (not literally but it sure felt like it). I followed something similar to a run/walk method and applied it to cycling. When I hit a hill that stopped my in my tracks, i dismounted and walked and later jogged up the hill. Then I would get back on and go the best I could. The walking gave my legs a chance to recover a little and i felt fresher to hit it again.

eventually, i got to a place where I could take hills but it took a while.

My advice to you would be to stay in the saddle and stick with it. we ALL struggled when we started but your fitness will improve , honest. hard, yes but the payoff will be your freedom from obesity,

I would be cautious about comparing your experience against someone elses. We come at this from so many different angles when we first get started.

You can do this.... really.

RRCA Certified Adult Distance Running Coach

ACE Certified - Weight Management

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BARRONVC's Photo BARRONVC Posts: 1,853
3/31/12 1:04 P

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Keep trying. If you ride until you poop out, try waking the bike back. You can always coast down the hills. If you can add 100 yards each time and not have to walk just think how far you can go.

Another option is to find a flatter section of road/parkway/bike trail and keep going back and forth until you get acclimated.

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BOWK5150's Photo BOWK5150 Posts: 32
3/31/12 8:54 A

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Yes, I was 280 lbs or so when I first got back on the bike. I managed to ride a bit over 800 miles that year. My longet ride was 22 miles and I thought it was going to kill me. Backing up to April of 2008. The first ride was only 8 miles and I had to stop every couple of miles to catch my breath. I would ride a couple of times a week and attempt to get in 10-12 miles and adventually I grew more confident and joined a local bike club where I would only ride the Saturday leisure route because I was worried about being left behind. That same year, September we rode 45 miles to the Zoo. My gosh that ride was so difficult but I did it!

My bike at the time was a Giant Cypress hybrid that was a size too small. But I couldn't get my leg over the right size bike due to mobility issues. This bike worked pretty well and I would break spokes a couple of times a month. But I'd get it in to a friends bike shop and he'd get it fixed in no time at all.

I rewarded my weight loss and fitness with a 2008 Cannondale Six13 carbon bike a year later. The weight came off slow but come riding season of 2009 I weighed 240 lbs.

I am currently 190 lbs and recently purchased another bike which is all carbon.

Riding distance, saddle time (without pain) takes a lot to get used to. I'd recommend 2 - 3 rides a week and don't try to keep up with anyone but yourself. Set small goals with distance and time. Maybe go 20-30 minutes then call it done for the day. Also, highly recommended is a heart rate monitor so you can get an idea what the various levels of effort relate to in a cardiovascular stand point. Also, check with your doctoral you most likely have high blood pressure which should be monitored as well.

I've averaged 5000 miles a year for the last 3 years and I'm at almost 900 for 2012. My weight is 185-190 range, minimal blood pressure meds (only take 'em if necessary). My goals for this year are to ride 6 100 milers, a multi day and try for 6500 miles total for 2012.

Best to you with your lifestyle changes!

Message me any time if you need anything


Life's Journey is not to arrive at the grave safely in a well preserved body, but rather to skid in sideways, totally worn out, shouting 'Holy Sh!t What a Ride!'

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BILL60's Photo BILL60 Posts: 236,188
3/31/12 8:42 A

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Starting your biking experience in hilly areas is very challenging. However, once you've mastered those hills, you'll be a darned good and efficient cyclist. It'll be tough at first, but well worth it. Keep on trucking and good luck in your journey.

"Excellence is but for the few."


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TOOTHFUL99's Photo TOOTHFUL99 Posts: 499
3/31/12 8:34 A

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I've been riding a bike for a long time. Whenever someone asks me how to become a better cyclist, my answer is, "Just ride." That's how you improve.
I don't know if you're riding a new or old bike, but make sure everything is working on it and the tires are properly inflated before every ride. Riding with low tire pressure or a wheel that's rubbing on the frame or brake will certainly make things a lot harder than they should be!

...and then in the middle of everything, you realize you're alive right now, and the time to live is right now!


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MAHLAI's Photo MAHLAI Posts: 141
3/31/12 1:51 A

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I have a Terra Trike Rover 8 speed recumbent tricycle. It has a weight limit up to about 400 pounds, I think. I can not ride a regular bike because my balance is not good and I get fanny fatigue too badly. I ride as often as I can, usually 3-4 times a week. I have ridden up to 30 miles at one time but usually stick below 10 miles. I have done 11,17, 30 . I started out riding the recumbent exercycle at the Y. I got my trike last October and I love it. It is a blast to ride.

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THEDIVABODY's Photo THEDIVABODY Posts: 221
3/31/12 12:19 A

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I'm just getting started with cycling. This is week 2 and I've gone riding 4 times so far. I am more than 100lbs overweight, and I'm really having a rough time. What I am worried about is how far I can go before I'm working so hard I need to stop just to breathe (in 1st gear, no less). Granted, I live in a very hilly area, but I feel like I should be able to do more than a sixteenth of a mile before I fall apart. And if I try to go the full mile that I made my initial goal, I am super-sore for days.

So, I guess what I am asking is if any of the people here have started while being extremely overweight? And if so, how did you work up to being able to work out for longer distances and lengths of time? I'd like to hear about experiences so I have something to gague my own against.

Edited by: THEDIVABODY at: 3/31/2012 (00:20)
It is time.


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