So, I've lifted weights for years in an attempt to lose weight, I've lost inches but gained pounds. At this point, my doc wants me to lose pounds, so I'm going to go cardio, cycling. I have a bike now and a trainer on order as I want to start cycling indoors, I have balance issues and want to get better before hitting the pavement. I'm also getting a heart rate monitor so work out in my target zone, which I understand to be important. As a beginner, what sort of program do I need? I'll be cycling 5 days a week to start, and will also lift weights 2 of those days, but am worried about losing too much weight too fast. I have been told by cyclists to vary my speed, warm up, then vary speed. Im in no shape to do hiit, but just to vary speed as opposed to a steady or somewhat steady speed for a period of time. Any help is appreciated. I'll also be posting in the nutrition area as I'll need some help there too. Thanks in advance.
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Cycling beginner
- Thread starter Bigdawg
- Start date
There is nothing much to it if you are a beginner. Just ride that bike. You won't be maintaining any speed as you will have to be tired at some point and you'll be bored when your too slow. Enjoy it. Go on to the pavement as it is more likely you'll get more from your cycling out there rather that staying inside with some trainer.
Don't worry about the balance issues, everything will come naturally once you start pedaling for a month or so.
Don't worry about the balance issues, everything will come naturally once you start pedaling for a month or so.
stationary vs road are a bit different. like on a stationary you have control on the resistance. out on the road you have hills, wind, road texture. my biggest advice is start slow and get your bike setup for you, small adjustments might need to be made to prevent neck, back, knee, and even genitalia pain. You'll need to find out how to sit on your seat to prevent things from going numb among other things. Its a learning process and riding is a blast. Dont be supprised if you have to buy different parts for your bike. every bike ive ever owned i never liked the stock sadle. even my $3600 Cannondale i had to buy another saddle and riser. a good quality stock bike is just that, stock, meaning it will work but its want built specifically for your body. this is comming from a 6'4" 230# guy.
I seem to be doing well, though sometimes my genitals still get a little numb, and sometimes my back or elbows hurt.stationary vs road are a bit different. like on a stationary you have control on the resistance. out on the road you have hills, wind, road texture. my biggest advice is start slow and get your bike setup for you, small adjustments might need to be made to prevent neck, back, knee, and even genitalia pain. You'll need to find out how to sit on your seat to prevent things from going numb among other things. Its a learning process and riding is a blast. Dont be supprised if you have to buy different parts for your bike. every bike ive ever owned i never liked the stock sadle. even my $3600 Cannondale i had to buy another saddle and riser. a good quality stock bike is just that, stock, meaning it will work but its want built specifically for your body. this is comming from a 6'4" 230# guy.
I seem to be doing well, though sometimes my genitals still get a little numb, and sometimes my back or elbows hurt.
Is your seat right for you? And is the bike properly fitted to your size?
I'm not sure. the seat seems ok as long as I sit correctly, as far as if its properly fitted to my size, I have no clue.Is your seat right for you? And is the bike properly fitted to your size?
There is nothing much to it if you are a beginner. Just ride that bike. You won't be maintaining any speed as you will have to be tired at some point and you'll be bored when your too slow. Enjoy it. Go on to the pavement as it is more likely you'll get more from your cycling out there rather that staying inside with some trainer.
Don't worry about the balance issues, everything will come naturally once you start pedaling for a month or so.
very nicely answered thanks for sharing
I think your worry is baseless. The way your trainer suggest you, you should do it accordingly. All i can confirm you if you practice cycling 5 times a day it would not loose your weight at an alarming as you concern. It would eventually tone your body at the end of the day.
All i can suggest you that you should continue your current routine and restructure it in advanced way time to time.
All i can suggest you that you should continue your current routine and restructure it in advanced way time to time.
Experienced cyclist here. What kind of bike are we talking about? Is this a road bike/hybrid/MTB/etc.?
Where did you get the bike? If it was from a shop, did you get a fitting? I assume the shop made sure it was the right size but a fitting is still important – they will do a much better job than you can by looking at on line calculators. Investing in a basic fit (about $65 or so) from a pro fitter is worthwhile (if it’s a road bike).
Going back to your OP, I’m confused about your MD’s advice. If you lost inches but gained weight, that tells me that the weight gain is due to more muscle. That’s good. I mean you don’t want to lose the muscle. Sometimes, a person’s weight isn’t a good measure of health or fitness. But whatev.
Using the trainer isn’t going to help you with your balance issues so I’m not sure what you mean when you say you “want to get better before hitting the pavement.”
In terms of the HRM, research how to use it for cycling purposes. The zones are only good to use for recovery rides and base building. As a beginner, you are probably at base building (look that up). Forget the varying your speed thing until you are more experienced and have a good base built up. After that you can start learning about different intervals, different workouts, etc. There are plenty to choose from depending on your level and goals. You can also then begin to learn how to use the HRM (you’ll need to determine your Lactate Threshold Heart Rate and use that rather than the 5 zones), but that’s for the future and only if you want to really train). Oh, and speaking of zones, make sure to not use that goofy 220-age formula, or any others. Determine your own max HR. The formula’s have high standard deviations so they aren’t useful and can be very imprecise.
For now, I would suggest that you JRA (Just Ride Around). No training plans or anything like that. Just get used to the bike and find out why people enjoy the sport – a large part of it is nature so doing the trainer won’t really get you there. We do rollers and trainers as a necessary evil to keep our fitness base for when the season hits.
Just ride, nice and steady and let your body acclimate and find its space on the bike. Get more comfortable with balance, control, stability, etc. Learn about efficient pedaling technique and cadence, learn about the importance of hydration and nutrition. Once you get a season or so on the road, a bunch of hrs, and a few thousand miles into the legs, you can start upping the intensity and researching training and learning a thing or two about suffering. And don’t forget about group riding (when you are ready). It’s a whole different animal than a solo ride.
Best of luck.
Where did you get the bike? If it was from a shop, did you get a fitting? I assume the shop made sure it was the right size but a fitting is still important – they will do a much better job than you can by looking at on line calculators. Investing in a basic fit (about $65 or so) from a pro fitter is worthwhile (if it’s a road bike).
Going back to your OP, I’m confused about your MD’s advice. If you lost inches but gained weight, that tells me that the weight gain is due to more muscle. That’s good. I mean you don’t want to lose the muscle. Sometimes, a person’s weight isn’t a good measure of health or fitness. But whatev.
Using the trainer isn’t going to help you with your balance issues so I’m not sure what you mean when you say you “want to get better before hitting the pavement.”
In terms of the HRM, research how to use it for cycling purposes. The zones are only good to use for recovery rides and base building. As a beginner, you are probably at base building (look that up). Forget the varying your speed thing until you are more experienced and have a good base built up. After that you can start learning about different intervals, different workouts, etc. There are plenty to choose from depending on your level and goals. You can also then begin to learn how to use the HRM (you’ll need to determine your Lactate Threshold Heart Rate and use that rather than the 5 zones), but that’s for the future and only if you want to really train). Oh, and speaking of zones, make sure to not use that goofy 220-age formula, or any others. Determine your own max HR. The formula’s have high standard deviations so they aren’t useful and can be very imprecise.
For now, I would suggest that you JRA (Just Ride Around). No training plans or anything like that. Just get used to the bike and find out why people enjoy the sport – a large part of it is nature so doing the trainer won’t really get you there. We do rollers and trainers as a necessary evil to keep our fitness base for when the season hits.
Just ride, nice and steady and let your body acclimate and find its space on the bike. Get more comfortable with balance, control, stability, etc. Learn about efficient pedaling technique and cadence, learn about the importance of hydration and nutrition. Once you get a season or so on the road, a bunch of hrs, and a few thousand miles into the legs, you can start upping the intensity and researching training and learning a thing or two about suffering. And don’t forget about group riding (when you are ready). It’s a whole different animal than a solo ride.
Best of luck.