Training tips for an overweight Noobie

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bunji81
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Training tips for an overweight Noobie

Postby bunji81 » Tue Dec 11, 2012 09:14 am

hey all,

Well I've been getting more and more int MTB'ing and absolutely loving it, however I find myself having to either push the bike or end my trails earlier than I'd like, unfortunately my physichal ability doesnt quite match my enthusiasm :(
I'm 18st, 5'9" ex rugby player (I'll leave the visuals to yourself :lol: ) my Biggest problem is the hills, as soon as I get to the inclines im really struggling, the energy just dissapears from my legs and I find myself pushing (which I hate)

Im trying to get back into shape via the MTB'ing however this as alsways is drawn out process, Could anyone please help me out with any tips I can use which may help my hill climbing problem, and bring a little more enjoyment back into my ride. :mrgreen: :mrgreen:

craigw99
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Re: Training tips for an overweight Noobie

Postby craigw99 » Tue Dec 11, 2012 09:47 am

i'm trying to get my fitness back too so i know how you feel - my mind says the hill isnt steep but my body has other ideas! what i have found is saddle hight can make a huge difference if it's set too low it saps power out your legs on climbs really quick so you could try that, the only other thing i can think of is to do more climbing its the best thing for making it easier - theres no short cut im afraid your pushing your weight + bike up a hill , ts is always going to be harder for us than a 10 stone whippit on the climbs the flip side is gravity is our friend on the downs :twisted:
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lostboysaint
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Re: Training tips for an overweight Noobie

Postby lostboysaint » Tue Dec 11, 2012 10:02 am

None, just get more miles in. The more you do the more your body will respond, you'll get fitter, if you manage your diet then your weight will come off, this will mean that your power/weight improves so you'll be faster/better everywhere and so it continues.
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cooldad
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Re: Training tips for an overweight Noobie

Postby cooldad » Tue Dec 11, 2012 11:09 am

Use really low gears.
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Mark909
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Re: Training tips for an overweight Noobie

Postby Mark909 » Tue Dec 11, 2012 12:23 pm

Start running...seriously this improved my stamina no end. I can easily ride up hills now without getting out of breath that I had to stop and push before.

Have a go at the nhs couch 2 5km running program. They provide mp3s so you just need an mp3 player and a bit of motivation to get up and go! Theres a link here

http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

bunji81
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Re: Training tips for an overweight Noobie

Postby bunji81 » Tue Dec 11, 2012 17:02 pm

Thanks for all the tips guys, I can see the logic in the running, and have already downloaded the NHS C25K :lol:
As mentioned by craigw99 there are no shortcuts, and to be honest im not expecting there to be any, Down hills, are fun though as a fat lad ;)

There are a few roads in my local area that are quite steep, so may try a form of hill training on them i.e. going up and down them till I can do so with a level of ease.

Gamblor
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Re: Training tips for an overweight Noobie

Postby Gamblor » Tue Dec 11, 2012 18:34 pm

I can't offer any real advise other than support.

I was nearing 14st the last 6 months, which standing at 5'9'' isn't a good thing. I live at the bottom of a hill, so if I want to go anywhere I've got to ride uphill straight away. I'm now 12.1st (although alot of that was achieved through the gym, I was only using exercise bikes in any case so it was still cycling). I now only cycle and never visit the gym, its so much more gratifying to actually be moving while exercising!

After only a few weeks riding I noticed I wasn't having as much trouble getting up the hill (I used to have to push it) and it was a really nice feeling.

So all I can really say it just get into as low a gear as possible and don't try and bomb up any hills, just go slow and aim for the top. It's a great feeling when you realize you can get up that same hill easier than the previous week, and its instant feedback that your fitness is increasing.

raldat
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Re: Training tips for an overweight Noobie

Postby raldat » Tue Dec 11, 2012 20:42 pm

Just ride, then ride more. 12 months ago I was 18 stone and now I am 14 stone. Watched what I ate a bit but nothing silly. Laid off the beer a little I guess but still have enough to enjoy.

For me the key was x country racing. A mate got me into it. I am crap and finish at the back every time, but I am improving and it is great motivation to train and push myself.

Good luck mate and stick in there. I gets easier and it gets much more enjoyable.

bunji81
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Re: Training tips for an overweight Noobie

Postby bunji81 » Wed Dec 12, 2012 08:46 am

Thanks Gamblor and raldat for your posts, its encouraging to know that others have been in the same situation and that positive results can be acheived :)

Think I may start a Blog to track my Progress...... Hmmmmm (would anyone actually read it??)

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cooldad
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Re: Training tips for an overweight Noobie

Postby cooldad » Wed Dec 12, 2012 09:40 am

I wouldn't.
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Chunkers1980
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Re: Training tips for an overweight Noobie

Postby Chunkers1980 » Wed Dec 12, 2012 09:47 am

Me neither.

Concorde
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Re: Training tips for an overweight Noobie

Postby Concorde » Wed Dec 12, 2012 09:55 am

Bike 2/3 times a week, gradually increase your mileage. Don't stop, you're in pain already, you're hurt, you might aswell keep going and get something out of it! Mental failure occurs long before true muscle failure. Download podcasts to help you with training whilst you ride.

Also get in the gym, train with weights. Squats, deadlifts, bench, chin ups, shoulder press. The weight will fall off, doing heavy weights burns a shoot load of calories.

But ultimately eat clean, calorie deficit or you'll not lose an ounce! A safe and sustainable way to do this is below:

Firstly, calcualte your BMR - http://www.bmi-calculator.net/bmr-calculator/

Secondly calculate yout total calorie needs - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Then simply take 10-20% of that number, subtract it and eat that many calories. You'll lose weight and in a sustainable way, not like some shoot weight watchers diet.

Use this to count your calories -http://www.myfitnesspal.com/ Also available as an app, with barcode scanner tomake things easier.

It'll not happen over night but you'll be a ripped beast in a year, maybe. Dedication...

Chunkers1980
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Re: Training tips for an overweight Noobie

Postby Chunkers1980 » Wed Dec 12, 2012 10:47 am

I prefer the double pronged approach, do more and eat less.

shigllgetcha
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Re: Training tips for an overweight Noobie

Postby shigllgetcha » Wed Dec 12, 2012 11:07 am

dont worry its completely normal to struggle with hills at the start for a good while, you will slowly get better at the hills, really slowly haha

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spr wheelie
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Re: Training tips for an overweight Noobie

Postby spr wheelie » Wed Dec 12, 2012 11:50 am

running will help your cycing
cycling will help your running.

but running is the best exersise you could do
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worb68
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Re: Training tips for an overweight Noobie

Postby worb68 » Wed Dec 12, 2012 12:58 pm

Gamblor wrote: I was nearing 14st the last 6 months, which standing at 5'9'' isn't a good thing. I live at the bottom of a hill, so if I want to go anywhere I've got to ride uphill straight away. I'm now 12.1st (although alot of that was achieved through the gym, I was only using exercise bikes in any case so it was still cycling).


GAMBLOR - you lost 2 stone in the gym mainly Cycling. I'd like to see your training plans if thats at all possible?

Thanks.

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The Rookie
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Re: Training tips for an overweight Noobie

Postby The Rookie » Wed Dec 12, 2012 13:54 pm

Getting up hills is 50% fitness, 50% gearing, most people try and climb hills in far to high a gear, your legs should be spinning at 80-90rpm, which is at least 50% faster than you will do naturally and about twice the speed most people will climb at, it's far less tiring and much much easier, also off road it's easier to maintin consistent effort and reduce wheelspin ( After some practice I can climb muddy banks with the front wheel just skipping the surface for best traction with steering)

JB69
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Re: Training tips for an overweight Noobie

Postby JB69 » Thu Dec 13, 2012 23:00 pm

I started biking again in the summer (early 40's) and to date have lost 2 stone - just cycling and eating a bit better but nothing hardcore diet wise. When I started I was wiped after a mile but I kept at it - went out every other day at the start (which you wont be able to do this time of year) and kept plugging away. After a couple of months started to gain some real fitness and now I can do 30 miles. For me the discipline of going out every other day was key and I did this for 3 months solid grinding out the miles.

Gamblor
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Re: Training tips for an overweight Noobie

Postby Gamblor » Fri Dec 14, 2012 11:03 am

worb68 wrote:
Gamblor wrote: I was nearing 14st the last 6 months, which standing at 5'9'' isn't a good thing. I live at the bottom of a hill, so if I want to go anywhere I've got to ride uphill straight away. I'm now 12.1st (although alot of that was achieved through the gym, I was only using exercise bikes in any case so it was still cycling).


GAMBLOR - you lost 2 stone in the gym mainly Cycling. I'd like to see your training plans if thats at all possible?

Thanks.


Just to clarify, I didn't loose 2 stone, when I stared I was nearing 14 stone. My actual weight was 86kg (13.5 stone) and I'm now 77kg (12.1 stone).

I was doing a 5 minute run as a warm up, 50 minutes on the exercise bike and a 5 minute cool down walk on the treadmill. I also walked to and from the gym (about 20 minutes each way)

I was extremely careful with what I was eating as well at the time.

Although loosing that amount of weight was really satisfying, doing 50 minutes a day on an exercise bike was not. It felt like hours just due to the boredom factor of it all.

I much prefer actually cycling places even if it might not take as long, and I might not burn as many calories in the long run, having a starting point and a finish point is much more satisfying for me. It's a hard one to explain, but cause when on the exercise bike at the gym it was like I had less motivation, as I knew I could just stop any time I wanted, whereas with cycling even if I'm knackered I can't just stop and give up, like it or lump it I've gotta get home/get to where I'm going.

Hope that clears it up a bit :)

shigllgetcha
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Re: Training tips for an overweight Noobie

Postby shigllgetcha » Fri Dec 14, 2012 14:01 pm

Gamblor wrote: whereas with cycling even if I'm knackered I can't just stop and give up, like it or lump it I've gotta get home/get to where I'm going.


The old russion roulette routine, you either make it home or end up collapsed in a ditch :lol:


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