Cycling Training Advice Please.

I was looking for some advice or input on getting in better shape thru cycling.  Currently I have a Giant Cypress that is a few months old.  It's a comfort bike with a more upright riding position.  I have been riding regularly for the past two months, starting at just able to ride two miles the first day to now where I am up to 8 miles in 40 minutes.  I'm very happy with the progress so far, I've lost 56 pounds and feel so much better.  So now my question has two parts: 1. Now where do I do from here and 2. Winter is approaching, what to do?

1.  I don't know which direction I should go in or what the benefits are from each.  Should I focus on longer and longer distances and improving endurance?  Or should I focus on maximizing my performance over shorter times and distances?  I am leaning toward shorter distances.  With a wife and two small children I don't think I can dedicate the time to multi-hour per day rides.  What are the benefits either way?

2.  With winter coming and cold weather and shortage of daylight I am thinking of getting a gym membership to continue my workouts on an indoor machine.  Are these as effective?  Is it worth the membership?  What are the alternatives?  I have ridden machines before and I think it is painfully boring, plus my heart rate doesn't get as high (no dodging traffic and potholes, I figure)

Any input at all is greatly appreciated!

As long as you are getting at least 40 minutes of cardio in, you can work on speed if that is what you prefer.  You can also work on greater distances and perhaps sign up for some local marathons or group rides.  The most important thing is what you will enjoy.

For the winter, you should definately look at a gym.  But don't just get on the bikes.  You have done a good job on your legs and butt, now get to work on the rest of your body.  If you think you might enjoy aerobics or other cardio classes, find a gym that offers them.  You also need to look at strength training.  Muscle burns extra calories even as you are just sitting around.  You want as much muscle as you can get and you cycling and dieting has probably cost you some.  Also, muscle tightens up your body so your weight loss looks better.  Free weights are the fastest way to build muscle, but if something else sounds more interesting, go for it.  Just make building muscle a goal for the winter.

Thanks for the advice.  I didn't really think about building muscle at all.  But that also brings up the same question:  High weight and low repetitions vs lower weight and higher reps. I don't really know what is more effective/efficient.  I'm already a big guy at 6 foot 2 and now 246 pounds.  I guess I'd look into the method that creates results faster.  Also, I'm way to anti-social for any kind of gym based class, that's probably why I like cycling so much.

Thanks again!

Adam - I am in the exact same boat!  I just bought my bike a couple months ago and absolutely love biking.  The first time I rode I went 2 miles.  Last weekend my husband & I did a 20 mile trail!  So I am thinking the same thing as you - winter - oh no!

I think I may purchase an  eliptical machine.... and/or buy a contraption so I can ride my bike indoors (not as fun).... or - go to a gym.  I have never liked the gym though.  I may just end up doing some circuit training at home.  Weights for 8-10 reps - run in place for a minute - another set of different exercise - run in place, etc.

Guys tend to be anti-social exercisers.  You don't see many in classes. 

If you read through posts in the fitness forum you will see the advice of high weights and low reps repeated by all the serious gym rats.    They recommend that you use the highest weight that you can do at least 6 reps in good form with.  Poor form will get you hurt so make sure you are doing the exercises right.  Once you can do 12-15 reps, up the weight.

I was thinking of buying a machine, but it's a waste unless you get a good one at least in my experience.  A good quality machine will cost a good amount of money, so in that respect it makes sense to join a gym.  There is even one nearby that is open 24 hours a day.

mewapiti - Do you use a heart rate monitor when you ride?  I love gadgets and it has helped so much in not letting me push to hard or go to easy.  I think clharr has a point though, a gym has so many tools to use plus you don't have to buy it all yourself. 

Do you think using the weight machines are not as good as free weights?  The machines may be able to keep a novice like me in proper form.

I also love gadgets.  I have a heart rate monitor, but I don't use it while riding.  I quickly learned to recognize how I felt when my heart rate got too high, and that is about all my monitor is good for.  It doesn't show calories burned.    I also have a cyclocomputer.  I like it.  It tells me how far I have gone, how fast I am going and my cadence.  I am working on increasing my cadence.  They say it should be over 80 and I tend to be much slower than that.  I am trying to ride twice a week, but since I am on my own on riding lately, I don't do so well.  I am the opposite of you.  I am a social exerciser.  I do better in groups.

I should make it clear that I am not a gym rat.  I have been going a woman's boot camp for about a year.  If I didn't have a trainer giving me **** if I didn't show up, I probably wouldn't do any better at exercise than I have with riding lately.  But I am in Southern California, so winter is not much of an impediment to exercise.  I personally bought a set of dumbells that I use at home because I don't like gyms.  The advice regarding gyms is a repeat of what I have read from the most knowlegable posters here on this forum.  They prefer free weights.  The free weights force you to use more muscles to stabilize yourself.  They claim that there are more injuries on the machines because they force you into unnatural positions.

Yes the free weights vs machines argument sounds familiar, I guess it just seems so old school.  Thats funny I love the heart rate monitor and the data it provides.  I have a Polar F11, it gives heart rate, calories and alot more.  My reasoning was that I can't be concerned with how fast or far I'm going.  I needed to focus on my heartrate and not over doing it, which is what usually happened.  The cadence feature is something that I have thought about, but I'll worry about that when I can cover 12 miles in an hour (my initial goal)

Souther Cali? Been to L.A. and Anaheim a few times.  The weather is ....well you know

thanks

My initial goal was just to ride 12 miles without collapsing.  It took me a while to reach that.  Now I want to be able to ride far enough and fast enough to keep up with a bike club (and my husband).  They think 25 miles is a newbie ride.  Eventually I want to be able to go on the bike tours with a club.  This is all part of the grand plan of becoming more active on a permanent basis.  I have to find ways to make it fun.

You can get a trainer and put your bike on it at home to ride.  I don't think it's the same as riding outside though.  You might experience the same boredom of a stationary bike. 

If you're considering joining a gym and you're interested in biking, try a spinning class!  That's what I do in the winter months. Nothing beats the real thing, but they're a great alternative when there's snow on the ground!  It's usually an hour long class that really gets you moving.  You're up and down and all over the place.   It's the hardest hour of pedaling that you'll ever love!!!

Oh, and yeah, if you are joining a gym, lift weights!!!  Building muscle mass has definite benefits!  You shouldn't rely on cardio alone.  There are lots of threads on here that will explain why! 

Best of luck to you!

I mtn bike race and run/road race during the summer and training is the same as my running training when getting better on the bike.  Do some very long slow/easy rides, some hill rides and some interval rides (where you go super fast for a minute or two, spin slow/cool down and then do it again) work up to around 8 intervals and make them longer as you get fitter.

I also have a wind trainer to put my bike on in the winter but it's boring.  If you have a mtnbike make sure you buy a slick tire for the trainer or it will be very loud.  And you'll also need to prop up your front end a bit.

Good Luck!

Biking is so fun!  I got addicted 10 years ago and have lost over 50pds!

I too am cycling, I began a week ago and rode 4 miles in the AM and 2 in the PM for the first cpl days, Im now doing 4-4.5 twice daily everyday, at my current pace I am riding for about 20 mins each time, but I too am in the same boat as you are with the weather.  Years ago while in college and in MUCH better shape I rode religiously, lived in the country and got lots of different transitions in the roads and loved it, so during the winter months I made a cpl of stands to put my bike on, raising both wheels off the ground about 3 inches, to simulate the change in terrain I would change the gears every few minutes from a lower gear to a higher gear and vice versa.  I know that you are able to purchase similar contraptions for indoor riding.  The real drawback with this is the scenery, but I used to set up in front of the TV and watch while I *rode*

So something like weights one day then stationary bike the next?  Is it ok to alternate like that? Even when I push myself hard for the last few minutes of my ride I feel fine the next day.  I guess I'm concerned about soreness from the weights affecting the enjoyment of the riding outside while I still can.

For the gym goers, how do you stay motivated to keep going back?  I've had memberships in the past and just couldn't stand it.  Granted that was years ago and I think my attitude has changed but still...

The spinning class sounds interesting, but I'm to uncomfortable and self-conscious to exercise in a crowded room, plus crowds just irritate me I guess.

Alternating like that is great.  You might be sore at first, but it will get easier as time goes on.

Motivation is always a problem.  Can you set a goal you would like to work toward?  Maybe a bike marathon, triathalon, anything?  Try to think of something you would like to do if you were in better shape and work toward it.  Or maybe you can look back on how much better you look or feel since you started exercising and remember how much you don't want to go back to what you were.  This one is really up to you.

You should definitely change up your work outs or at least not work the same muscle groups on consecutive days.  As far as motiviation, I have think of the Nike ad, "Just do it!"  I feel healthier and happier knowing I work out regularly.  On days I don't want to go, which are few and far between, I do drag myself.  I feel better afterwards.  I guess it's all the good chemicals in the brain!  Honestly, the results I've gotten from regular work outs are what motivate me the most! 

As far as the spinning goes, try it!  You will like it.  It can be quite addicting!  See if a gym near you offers a free session.  My spin classes are done in the dark, so you don't have to feel self-conscious.  You can also go to the back of the room if you don't feel comfortable!  Make sure you tell the instructor you're new so they can help you set up the bike correctly.  You can possibly injure yourself if it's not. 

Ok, more questions.

Morning vs evening workouts?  I am very much not a morning person.  My wife is usually up at 5:30am or so and I get up at about 6:45, then we have to get us and the kids ready for work and school.  So I'd have to get up at 5:30 to get to the gym (which is only about 5 minutes away) workout for 45 mins and get back.  Or, workout after homework is done and bedtime stories are told and songs are sung, about 9:30pm to go to the gym.  I ride my bike now after dinner from about 6:30 for 30 - 40 minutes.  On the weekends I ride in the morning.  I feel like I get more out of the morning ride because I feel more energetic.  But the evening rides are a workout and a major stress reducer.

In spinning classes, how do you set your own pace?  I'm concerned that if I have to keep pace with a class I will not be able to keep up, or if I do keep up that I will get worn out to soon?

The beauty about spinning is how hard you work is totally within your control.  You control your effort by varying the amount of resistance you add to the flywheel of the bike which, depending on which type of Spinning bike you use, is just a knob that you turn -- to the right you add more resistance; turn to the left, you take some off.  I highly recommend either taking advantage of a beginner's class if they are offered at your gym (sometimes, gyms will offer a beginner's only session, usually once a month or so).  If that's not an option, try to arrive 10 minutes or so early and have the instructor set you up on the bike and go over the basics with you. 

I taught spinning for a few years, and I can tell you that it's one of the few group EX classes that men enjoy participating in.  It's a great workout, a great way to train the winter, and a great way to crosstrain for other activities. 

Discomfort from the bike seat is a concern for lots of folks at first -- I used to tell my students to give it six rides -- the butt adjusts fairly quickly.  However, some people are not comfortable due to the way they are built, so I would recommend gel seat covers that you can easily buy in any sporting goods store that add some cushion to the seat.  Padded bike shorts also help a lot.

As you get stronger, it will get easier -- your Spinning classes may feel very challenging (even more than your outdoor rides at first), but as I said, your body will adapt, adjust and become stronger on the bike, allowing you to really build your endurance. 

Good luck!

 I guess its one step at a time.  I might go take a tour of a nearby gym today.

Thanks for all the input!

Paula knows her stuff!  I remember when I started my spin classes (about 5 years ago)...I felt very akward.  But within a couple of weeks, my body relaxed into position and I started taking on the challenge.  I was just thinking about it yesterday...how wierd certain postions on the bike felt and how self conscious I was.  Spinning isnt quite like outside riding...but it is the next best thing.  I am certain with a couple of short weeks you will get a charge out of it.

Also, I disagree with the "men dont like classes" thought.  I think it really depends on the class...and the instructor.  I have an awesome weight lifting class- at Gold's gym (called Body Pump).  I have been going for several years.  And it has been within this last year that we transitioned to a newer instructor that has turned out to be the best instructor ever.  He started from the same postion that most have...overweight and inactive.  In a one year period, he lost 40 lbs by going to Body Pump, and then decided to become an instructor.  Now, he is in terrific shape.  And he knows how to encourage others to their success (lots of yelling, kidding!).  My point, there are several men in the class that benifit just as much as the ladies.  They are pretty hard core.  It really depends on the individual...what motivates you...what do you seek to accomplish...how you gonna get there?  If you have tried free weights and havent been comfortable, try a class.  Sometimes having an organized program and community (hence why cc is so successful), really charges an individual.  I know it did me, 5 years ago...and still going strong.

I would try it all...find out what works for you. 

As far as riding options...you should check out some organized rides in your local area.  Often they have routes of 15miles up to 70miles...you pick and chose what you are ready for.  Its great to be in a community of other riders.  If you get really serious, you might want to check out an MS150 (long distance ride that benefits Multiple Schlorosis).

Good luck to you!  Keep with it...remember, there are no rules!, find what works for you.

Original Post by adamcz1973:

I was thinking of buying a machine, but it's a waste unless you get a good one at least in my experience.  A good quality machine will cost a good amount of money, so in that respect it makes sense to join a gym.  There is even one nearby that is open 24 hours a day.

mewapiti - Do you use a heart rate monitor when you ride?  I love gadgets and it has helped so much in not letting me push to hard or go to easy.  I think clharr has a point though, a gym has so many tools to use plus you don't have to buy it all yourself. 

Do you think using the weight machines are not as good as free weights?  The machines may be able to keep a novice like me in proper form.

 No - I don't have a monitor.... maybe I will get one!  I have a mph gadget on my bike and can tell the current speed, avg speed, max speed, etc.  I love watching it as I ride.  I go from 11 mph against the wind to about 17 mph.  I will really miss it this winter too.