Cycling types... advice

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 trying the same but just for weight loss . I’m not too confident on the road due to a childhood accident so I’ve joined the sport village (free) and you can use their cycle track. It’s only short, maybe 0.6 miles but it’s safe and rarely used so I can just cycle down there and have the place to myself, or a couple of other riders at most
 
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 !
Just take at own speed. What kind of bike do you have?
 
Try to do different routes and include some hills. The mixture of gradients is good for weight loss and stamina. Like Kow said, go at your own speed and enjoy it.

I love getting out on my road bike but having two small children, my time out on it is a little impacted currently!
 
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:
 
at 17 miles just keep at it for fun for now, hard to go wrong, just track your rides and look at how you improve on segments (parts you ride over and over) as a starting point
 
Don’t forget your 2 sizes to small yellow lycra, it’s a must for anyone getting back into cycling
 
As TFG said above use Komoot or Strava to plan and track your rides. ( you can also discover people who who ride near you who have planned cycle routes you can use).

What sort of bike are you riding ? ( hybrid, mountain, Road , gravel etc)

It is a great hobby but becomes addictive and can become expensive.

Best advice I can give is enjoy it and it’s all the more enjoyable going out with others if possible.
 
Thanks all ! I am on a road bike. Enjoying it building up to finding others to ride with. Based in Midlands mainly so some decent rides, and will be bringing the bike when back up North !
 
If you are trying to lose weight I would get My Fitness Pal as if you are burning 1000 calories but eating 4000 you aren't going to lose weight. Track your calories on there and the weight will fall off.

Cycling wise:

Just go steady. Steady rides burn calories and build fitness. Try increasing the mileage every week too - 20 miles next week, 25 the week after etc. Make sure you ride often, maybe every other day. After 2-3 days off the bike if you are doing short rides your fitness gains won't be as much. Little and often works well.

If you can get up to a 50 mile ride you can burn up to 3000 calories for a seemingly little effort - longer rides are great for helping that weightloss.

Intervals are good for fitness and calorie burning too. On a 20 mile ride you could do 5 30 second sprints one after another for example. Gets your HR up!

The best advise though is just try to enjoy it. If you enjoy it you'll do it more and it won't feel like a chore.

Strava is great for planning routes (they have a heat map function so you can plan routes where other cyclists have ridden) and record your rides on there too if you can. It's good to look back and see how many miles you have clocked up. It has a basic fitness curve too which will show your fitness coming on.
 
If you are trying to lose weight I would get My Fitness Pal as if you are burning 1000 calories but eating 4000 you aren't going to lose weight. Track your calories on there and the weight will fall off.

Cycling wise:

Just go steady. Steady rides burn calories and build fitness. Try increasing the mileage every week too - 20 miles next week, 25 the week after etc. Make sure you ride often, maybe every other day. After 2-3 days off the bike if you are doing short rides your fitness gains won't be as much. Little and often works well.

If you can get up to a 50 mile ride you can burn up to 3000 calories for a seemingly little effort - longer rides are great for helping that weightloss.

Intervals are good for fitness and calorie burning too. On a 20 mile ride you could do 5 30 second sprints one after another for example. Gets your HR up!

The best advise though is just try to enjoy it. If you enjoy it you'll do it more and it won't feel like a chore.

Strava is great for planning routes (they have a heat map function so you can plan routes where other cyclists have ridden) and record your rides on there too if you can. It's good to look back and see how many miles you have clocked up. It has a basic fitness curve too which will show your fitness coming on.
I use myfitnesspal and it’s great if, like me, you’re walking and running. Haven’t cycled much recently but need to due to too many running injuries. Is it not a problem with cycling and myfitnesspal that the app calculates calories burned based on steps, so will be artificially low?
 
I use myfitnesspal and it’s great if, like me, you’re walking and running. Haven’t cycled much recently but need to due to too many running injuries. Is it not a problem with cycling and myfitnesspal that the app calculates calories burned based on steps, so will be artificially low?
You can change the activity to cycling in MFP, and it may run that through some sort of algorithm, based on your entered weight, but it's not going to be all that accurate, might even be off as much as +/- 30%. Most people get steps data from a watch or phone, so most have GPS and they can figure out your "steps" are not walking, it's doing some other activity.

It's more accurate using a heart rate monitor and some sort of GPS unit as it can combine that with your weight and "sort of" figure out your power, as it will know the route/ elevation/ incline/ decline roughly etc, or average that out, it's going to be a lot more accurate, but not as accurate as a power meter on a bike or on a turbo trainer or something. But then even that isn't as accurate to being hooked up to all kinds of machines etc. Different bikes and different riding positions could appear to be more "power" but in fact aren't, like on a TT bike, you're a lot less wind resistant, so you can go much faster for less power/effort. Same applies with different tyres or riding inefficient bikes or whatever, and like on strava it will estimate your power differently depending on what ride you do (road/ MTB etc).

For me, I tend to be averaging 900 cals an hour when out on the road bike, based on HRM and GPS, and estimated power, but in MFP I'll enter it as 600 an hour, or just add on 300 "calories" to offset some of it, when trying to lose weight.

People can go thinking they've burned 2000 calories, and then go and eat 2000 calories, when in fact they've only burned 1200, so now have an 800 surplus. They get fitter, but no less fatter (not factoring that people can get slimmer at the same weight when gaining muscle and losing fat).
 
I use myfitnesspal and it’s great if, like me, you’re walking and running. Haven’t cycled much recently but need to due to too many running injuries. Is it not a problem with cycling and myfitnesspal that the app calculates calories burned based on steps, so will be artificially low?

Strava works out your calories burnt and posts that to MFP. As a rule I think they are always a bit high so you can think you have loads of extra calories to eat that day!

I am on 2000 calories a day atm so I try to stick to that regardless of the calories burnt unless I do a 40+ mile ride and then I'll have another 3-500 calories that day so I am not starving later on.
 
Strava works out your calories burnt and posts that to MFP. As a rule I think they are always a bit high so you can think you have loads of extra calories to eat that day!

I am on 2000 calories a day atm so I try to stick to that regardless of the calories burnt unless I do a 40+ mile ride and then I'll have another 3-500 calories that day so I am not starving later on.
I try and stick on like 1400 during the week, and then 2500 on a weekend, assuming no exercise, but if I do exercise I'll only eat like 2/3 of it. That averages out around 1700-1800 typically which works out around a 3500 calorie deficit for me, which loses about half a kilo per week.

Suppose it depends how "active" your life is through normal daily tasks/ work, as to how what your calorie number should be.

Processed foods can be wildly off in calories too (up to 20%), something to be careful of, and it's almost impossible to accurately gauge when eating out.
 
You can change the activity to cycling in MFP, and it may run that through some sort of algorithm, based on your entered weight, but it's not going to be all that accurate, might even be off as much as +/- 30%. Most people get steps data from a watch or phone, so most have GPS and they can figure out your "steps" are not walking, it's doing some other activity.

It's more accurate using a heart rate monitor and some sort of GPS unit as it can combine that with your weight and "sort of" figure out your power, as it will know the route/ elevation/ incline/ decline roughly etc, or average that out, it's going to be a lot more accurate, but not as accurate as a power meter on a bike or on a turbo trainer or something. But then even that isn't as accurate to being hooked up to all kinds of machines etc. Different bikes and different riding positions could appear to be more "power" but in fact aren't, like on a TT bike, you're a lot less wind resistant, so you can go much faster for less power/effort. Same applies with different tyres or riding inefficient bikes or whatever, and like on strava it will estimate your power differently depending on what ride you do (road/ MTB etc).

For me, I tend to be averaging 900 cals an hour when out on the road bike, based on HRM and GPS, and estimated power, but in MFP I'll enter it as 600 an hour, or just add on 300 "calories" to offset some of it, when trying to lose weight.

People can go thinking they've burned 2000 calories, and then go and eat 2000 calories, when in fact they've only burned 1200, so now have an 800 surplus. They get fitter, but no less fatter (not factoring that people can get slimmer at the same weight when gaining muscle and losing fat).

Yes, it is a dark art. I have a power meter, HR monitor and make sure my weight is always accurate in Garmin / Strava so would like to think that it is as accurate as it gets but Garmin always give me more burnt than Strava!

I do similar to you. For example today I have burnt 545 calories according to Strava and this is what is shown on MFP. As I am trying to lose weight I'll just ignore this today and stick to my 2000.

When I do a longer ride (50 miles +) Strava will say 2,000 or something, I'll give myself an extra 300 that day for an ice cream lol
 
I try and stick on like 1400 during the week, and then 2500 on a weekend, assuming no exercise, but if I do exercise I'll only eat like 2/3 of it. That averages out around 1700-1800 typically which works out around a 3500 calorie deficit for me, which loses about half a kilo per week.

Suppose it depends how "active" your life is through normal daily tasks/ work, as to how what your calorie number should be.

Processed foods can be wildly off in calories too (up to 20%), something to be careful of, and it's almost impossible to accurately gauge when eating out.

I lost a couple of stone sticking to 1800 per day but giving 2000 a day a go for a couple of weeks to see if I can get away with that!! if I don't lose any I'll start dropping the calories down!

I try to ride 100+ miles every week so I think my weightloss comes from that more than anything.
 
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 lost a couple of stone sticking to 1800 per day but giving 2000 a day a go for a couple of weeks to see if I can get away with that!! if I don't lose any I'll start dropping the calories down!

I try to ride 100+ miles every week so I think my weightloss comes from that more than anything.
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.
 
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