Cycling types... advice

I've been fairly successful with and extended fast until lunchtime - with a view to riding early afternoon. I break my fast with porride, then ride. I don't bother with the calorie counting.
I do this to keep the calories low, only eat between midday and 8pm, which makes it very easy.
 
Well done. I used to shift like 7-10kg every year doing this, very easily it's harder now I'm older like.

You do a lot more riding than me, maybe double, wish I had more time, weather's been great for it.

It's been a bit too hot for a fat lad TBH! :ROFLMAO:
 
So getting back on the bike..

Got a stone (or 2) to.lose in weight. Any pointers to a good training programme or advice.

Longest ride so far 17 miles and not fast!

Looking to build mileage up as next year want to do sportives.

Haven't joined a club or group as never riden in a group and worries bit slow!

Thanks in advance !
I'm just getting back to cycling. When I've trained in the past for various rides I start short then up the miles, build in the hills and before I know it my speed is increased, my stanima is increased and I feel physically and mentally fit.

I was doing 16 miles a day round trip to work. Is you commute to work doable by bike?

My first ride took me 50minutes, i got it down to under 30 minutes. I was also riding when I was confident 50-80 miles on a weekend.

Make sure you have the right size bike and type of bike wfor what you want to do and where you want to ride.

Plus get some decent shorts with a good pad.
 
S
Use bib shorts, rather than cycling shorts.

Don't set your seat too high (or too low).

Watch GCN on youtube, lots of good stuff for learning on there.

Just do slow and steady rides, so you don't burn out your legs as this takes longer to recover from. Try a higher cadence (lower gear/ peddling/ spinning faster), this will work your lungs and get you fitter and is easier to recover from, for riding multiple days in a row.

If you're riding for longer than 60-90 minutes take some sort of snack like an energy bar/ energy gel or something like a flapjack. Most people can hit "the wall" after like 60-90 minutes at high intensity. This is less of a problem if you're going slower as your body can use a bit more fat for energy, rather than relying on carbs.

Could try controlling your calorie intake with an app like myfitnesspal, but make sure you're eating enough on the days you're riding.

Use Komoot for planning routes, and get a cycle computer like a wahoo bolt or the Garmin equivalent (don't put your phone on your handlebars).

And most importantly, sunglasses go over your helmet straps, not under :LOL:
Good advice here.
Just a thought on nutrition.
If you are not used to them - energy gels and the like can mess your body up.
I was advised to use nutrition that my body was used to - peanut butter n jam sarnie in white bread for instance.
 
S

Good advice here.
Just a thought on nutrition.
If you are not used to them - energy gels and the like can mess your body up.
I was advised to use nutrition that my body was used to - peanut butter n jam sarnie in white bread for instance.
Yeah gels can play havoc with people's systems, but I've always been ok, anything's better than "bonking", in the cycling sense.
 
Yeah gels can play havoc with people's systems, but I've always been ok, anything's better than "bonking", in the cycling sense.

I hate gels, and so rely on mars bars, bananas, sandwiches and haribo mainly.

My school mate, now a professional DS for a TDF team, used to rave about banana sandwiches as the ultimate on bike snack.
 
I was just thinking about this. For longer rides I tend to pace myself by heart rate. being in the 60 Y/O Bracket, I aim for 120-130bpm and on shorter training rides, I go for watts and cadence - on Zwift this is very easy to do - a bit more difficult outdoors. This seems to work out quite well for me.
 
I was just thinking about this. For longer rides I tend to pace myself by heart rate. being in the 60 Y/O Bracket, I aim for 120-130bpm and on shorter training rides, I go for watts and cadence - on Zwift this is very easy to do - a bit more difficult outdoors. This seems to work out quite well for me.

You describe a decent training routine. Longer Zone 2 rides and shorter high intensity rides. I do this too.
 
You describe a decent training routine. Longer Zone 2 rides and shorter high intensity rides. I do this too.
Yeah, zone 2 is good, as it burns energy but isn't too hard on the legs.

I don't have a massive amount of time and don't often do consecutive days, so most of my rides end up 50% Z3, 30% Z2 and 20% Z4/5, so I feel like I've had a good workout in the time I have.

I tried a training plan on Zwift which was mainly Z2/ Sweet Spot, but it did my head in. It was too rigid training and too uncomfortable sitting in the same position for hours, much easier doing that outside as you move around much more. I've got the Kicker Climb now though (and not really used it yet), so hopefully, that can change Z2 training a bit, as I'm going to need to do more of that over winter.
 
Yeah, zone 2 is good, as it burns energy but isn't too hard on the legs.

I don't have a massive amount of time and don't often do consecutive days, so most of my rides end up 50% Z3, 30% Z2 and 20% Z4/5, so I feel like I've had a good workout in the time I have.

I tried a training plan on Zwift which was mainly Z2/ Sweet Spot, but it did my head in. It was too rigid training and too uncomfortable sitting in the same position for hours, much easier doing that outside as you move around much more. I've got the Kicker Climb now though (and not really used it yet), so hopefully, that can change Z2 training a bit, as I'm going to need to do more of that over winter.
I use Zwiftmainly for intense training rides. I tend to go flat - something like Tick Tock ot Tempus Fugit. I do the same routes and find it's a good way to try pacing and intensity through the ride.
On out door rides, I go longer and always incorporate some steep hills.
 
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