bike - Triathlon Week

jflash · 06-21-2006, 05:58 PM

I introduced my self in the intro section the other day. I am very new at this. I have a long way to before I am ready to compete, but my goal is to compete next spring or summer. I played college football and therefore know what it is to make sacrifices for my body. However, I have "let myself go" to say the least. I have stayed pretty regular on lifting weights, but cardio barely a memory. I am starting a walk/jog routine and plan to add biking next week and swimming a little bit after that. I have a couple of questions.

1) Should I worry aboout the bike I use or is simply using any bike good enough for now. All I currently have is a mtn bike. What is a good benchmark for looking at upgrading my bike?

2) Does anyone have any good suggestions on a training regimen taht you would share? Keeping in that letting oneself go in this case means quite a bit overweight.

3) Nutritional suggestions?. I have dropped about 7-10 lbs lately thru decent (not great) eating habits and the walk/jog routine every morning.

I am a very competetive and mentally tough person, but I have lost my focus on my health. Any advice and suggestions will be greatly welcomed. I hoep to compete in a sprint some time after Christmas '06 and then set my sights on the next distance while competing in more sprints.

Thanks!

jwier92 · 06-22-2006, 02:45 AM

Getting started is the hard part. I have done it and lost 75lbs in the last two years and in the last 5 years since my son was born, I have lost about 90lbs. What was I thinking is all I can think now, but I was in the same pickle you are in as far as how to start.

1. Bike - I would stick with the mountian bike for now. You really do not want to run out and purchase a nice bike that can support your weight. Wait until you get down and then start looking.

2. A plan. You already have it started. Walk/Jog, do not push the running until you build up your joints and lose more weight. Try to walk 30 minutes twice a day with short jogs built in. I used to do this in a subdivision and did driveways. Walk for three driveways and then jog one. You can use poles out on country roads or anything that is somewhat evenly spaced. Now that you are walking twice a day, toss in a bike ride and swimming. This might sound odd but streching will help you burn calories (every bit counts) and will help you stay more injury free.

3. Balance - it is all about balance. Find a good book/program/support group and get started. This is what I used
[Only registered and activated users can see links. ]

Also, do what you are doing here, but get someone that will ask you how you are doing. Share your goals with someone that will have what it takes to make sure you do not give up.

Now pick a Triathlon race in the future (lets 4 months) or a running race, like a 5k or 10k, or anything and enter it now and pay for it now. Hard to back out when you have already paid for something. Now go out there and enjoy life!

Spike10 · 06-22-2006, 10:20 AM

As for the bike, last weekend in my race I was looking around in the TA and diddn't see any Mt. bikes anywhere, this puzzled me a bit, however on the bike course I saw lots of them. I guess around my rack there was nothing but hard core types with plenty of money :) I too have lost quite abit of weight since starting the tri life, and as previously mentioned don't push the running until you hit a certain weight that won't crush your joints. Train safe, smart and draw that line in the sand for your goals and all will work out for you. If you need inspiration or any more advice, come back here anytime and we will be glad to help.
Good luck.
Spike.

cdmorten · 08-13-2006, 03:27 PM

Don't feel like you have to lift that many weights when you're training for Tri's or any endurance event. You'll be amazed at how long it will take for some unwanted upper body muscle mass to atrophy off. You may lose a bit of power on the bench press, but you'll still look great. I made the mistake of trying to lift all year round and I was too heavy to be truly competitive. Just throw in a few pushups 3-4 times per week, abs about 4-5 times a week and hit your shoulders and bi's once a week. Trust me, you won't shrink like you think you will.

sfricks · 08-14-2006, 02:04 PM

The theory behind lifting is that muscle mass requires more calories to fuel than fat mass. You'll definately get thinner by lifting IF you control calorie intake. That said, lifting is not the most effective way to reduce/control weight.

The best means by far is running. Regardless of your weight, you can run but if you're overweight you have to ease into it more due to a greater risk of a repetitive or over use injury.

If you want to be serious about weight loss you'll need a heart rate monitor. You should be able to pick one up for less than $100. The instructions will help you calculate your Max Heart Rate (MHR).

Try this: Find a long hill to walk on. Warm up slowly for 10 minutes keeping your HR < 70% of MHR. Then walk the hill at whatever pace raises your HR to 70-80% MHR. This is your "fat burning zone" or the HR zone that your body prefers to use fat as fuel rather than muscle glycogen. Walk down the hill, repeat... The key is 70-80% MHR. the longer you stay in "zone" the more fat you'll burn and of course the more weight you'll lose.

Now, the second part of this formula is diet control. Weight loss is a simple formula. If Calories In < Calories Out, you lose weight. Period. I'll let someone else tackle the food issue :)

Good Luck!