Training thread

[The Raider]

I think a thread on training would be of interest. Whether we are trying to go faster or farther or both, or promote heart health, or loose weight there are smart and not so smart ways of going about things. Could this category be added to this page? Jerry

[Odd Man Out]

I think a thread on training would be of interest. Could this category be added to this page? Jerry

I think you just did. Looking forward to your thoughts. :punk:

[The Raider]

what I am suggesting is a category "TRAINING" at the same level as "CHAT" or "RECIPES."

Jerry

[Odd Man Out]

what I am suggesting is a category "TRAINING" at the same level as "CHAT" or "RECIPES."

Jerry

I know I know, I was just jokin, chill pills all around:jester:

Seriously while there is nothing wrong in doing what you suggest, I would think it would be more efficacious for a person to do a web search on the subject. I may be wrong (and I may get myself into trouble here with my fellow zombies) but from most pictures of us that I have seen, I would not think that many that inhabit this forum would be experts in giving physical fitness advice. Just my zwei pfennigs.

P.S. Don't flame me bros

[Patrike]

Yah -- not to sure how that would go over -- most folks here know how to crank the pedals. I know I am here for building bikes and if I wanted advise on training I am sure I could find dedicated sites with tons of folks just iching to give me pointers.

I ain't saying yes or no, good or bad, I just know I won't be do'n to much follow'n on that one being the leisure rider and slow builder that I am. Best of luck on that and to all those that do want it.

Cheers

[The Raider]

Bikes are intimately linked with health and fitness. If you suddenly find out your knees no longer work as well as they did, or that you have coronary blockage, or diabetes or any of deleterious effects of over weight, you might be interested to find out that others in the same situation have turned to riding bikes. They have learned a lot they can share. Or on a lighter note, you might try a tour as I did last year, and find that you are hooked on this enjoyable and challenging pastime. Building and riding bikes is good for mind and body. I would definitely participate in a health and fitness dialogue. It would fit nicely with all the other beneficial stuff on AZ.

Jerry (age 68, knees and heart getting better, loosing weight too)

[Odd Man Out]

Bikes are intimately linked with health and fitness. If you suddenly find out your knees no longer work as well as they did, or that you have coronary blockage, or diabetes or any of deleterious effects of over weight, you might be interested to find out that others in the same situation have turned to riding bikes. They have learned a lot they can share. Or on a lighter note, you might try a tour as I did last year, and find that you are hooked on this enjoyable and challenging pastime. Building and riding bikes is good for mind and body. I would definitely participate in a health and fitness dialogue. It would fit nicely with all the other beneficial stuff on AZ.

Jerry (age 68, knees and heart getting better, loosing weight too)

Agree with everything you said. Good luck on your quest Don Quixote.
OMO (age 55, triple bypass Oct 07--now healthier than ever)

[dakidd1]

I love to build really cool bikes, and ride them, also. Have you priced what they a charging for them on the open market? Unbelieveable to say the least. Get the benefit of getting into a healther life style, as well.... And to see the look of my sister's kids, after they recieved there new bike was priceless....

Ron

[ken will]

My doctor suggested a Heart rate Monitor. She recommends for me to average 120 to 135 BMP with momentary bursts of a Max of 155 to burn the most Fat. When I first started attacking the hills my heart complained if it got close to 140 bpm and took a long time to come back down to 120,
now hitting 160 bpm
is comfortable and on the down side of the hill my pulse comes back down to 120 fairly quickly.

I got mine at Nashbar.com $39.99
http://www.nashbar.com/bikes/Product_10053_10052_122315_-1_10000__11501

[Patrike]

Maybe that's what I need - a place to go and log positive results and training accomplishments. Now, if only I had something to train on! Might have to build that Meridian!

Maybe we could do a Zombie Biggest Looser contest. Those that want to praticapate buy in with 10$ - send weights and photo's and Money via Kat - if she don't mind - Biggest looser by end of August gets the money pool. I only have 10-15 I wanna drop so I am not a big threat but would still participate for the competition and encouragement. Since we are located all over the place there will be a big honesty thing going here but if you drop from 240 to 190 I think the photo's will definately show but I think all on the forum a fairly honest tax paying folks:)

[GregLWB]

Since we are located all over the place there will be a big honesty thing going here but if you drop from 240 to 190 I think the photo's will definately show but I think all on the forum a fairly honest tax paying folks:)

LOL! Patrike, if you added a hundred pounds to both of those numbers you would be much closer to real life for several of us.:jester:


I might be interested in a training thread. I would have to see it for a while before I made up my mind though.

Greg

[The Raider]

Now I'm lost. It says the Training Thread has "moved." Where to? :)
Jerry

[Odd Man Out]

My doctor suggested a Heart rate Monitor. She recommends for me to average 120 to 135 BMP with momentary bursts of a Max of 155 to burn the most Fat. When I first started attacking the hills my heart complained if it got close to 140 bpm and took a long time to come back down to 120,
now hitting 160 bpm is comfortable and on the down side of the hill my pulse comes back down to 120 fairly quickly.

I thought that the goal would be to lower your top bpm's and not raise them. Raising them means your heart is working harder -- not a good thing. When I was in Cardiac Rehab after heart surgery I thought I was doing really good when my bpm's got to 190 -- the technicians freaked.

[macka]

My doctor suggested a Heart rate Monitor. She recommends for me to average 120 to 135 BMP with momentary bursts of a Max of 155 to burn the most Fat. When I first started attacking the hills my heart complained if it got close to 140 bpm and took a long time to come back down to 120,
now hitting 160 bpm
is comfortable and on the down side of the hill my pulse comes back down to 120 fairly quickly.

I got mine at Nashbar.com $39.99
http://www.nashbar.com/bikes/Product_10053_10052_122315_-1_10000__11501

Docs can regurgitate a lot of book info, but when it comes to real life fitness, a trainer knows a heck of a lot more in most cases. I'm not talking about the guys and girls who run around in spandex at a health club, but nationally certified team trainers for hockey or cycling. As soon as you hit the semi pro levels they quality of fitness is incredible. Hockey teams emphasise a lot of cardio fitness due to the nature of the sport. A lot of trainers have gone to spinning in the winter and cycling in the off season to keep up fitness.
To get the most out of your cycling for cardio a steady pace is the key. For fat burning sprint training works the best (peddle hard for a minute, then slow down until your heart rate gets to 60% max and repeat) and your goal is to get your sprints longer then your recovery. Its not for the faint of heart, and should be done supervised, to prevent injury.
The other key in health is your diet. You can't be truly fit without a good diet. So ditch the junk foods and ready made foods, soda's (btw diet soda is worse the regular soda) and sugary drinks. The key to healthy food is make sure the food isn't processed and preserved. Eat lots of green vegies, complete protein sources (ie meat and eggs) and keep the vegies as raw as possible. Also nuts and seeds are good for the body. If you keep track of how many calories you eat, if you want to lose fat, you need to eat enough to sustain your lean body weight, and not exceed that caloric amount. You need to make your body burn that fat. I can go on forever about this subject, and never get board, but I should keep it short for easier reading.

[Odd Man Out]

I can go on forever about this subject, and never get board, but I should keep it short for easier reading.

That is what many individual posts are for -- I along with Raider and I am sure many more would be happy to read what you post on the subject. BTW was I correct in my assumption in my last post?

[ken will]

I thought that the goal would be to lower your top bpm's and not raise them. Raising them means your heart is working harder -- not a good thing.

Everyone is different, but in my case my heart is actually straining less at a higher bpm. It is like downshifting to go uphill. The "blood pressure" is much lower!!

[Doc Hollywood]

Okay I am going to chime in now. I am a chiropractor who is physically active. I have done my share of studying physical fitness and understanding what it takes to get into shape and stay that way. If you want to perform better, lose weight and recover quickly there is a safe way to go about it.

First is to go and get yourself a check up. You don't want to arrive at the hospital with the symptoms of heart disease, which is a heart attack. 50% of the populace survives the first heart attack not great odds by the way.

Second be sure to eat more alkaline foods, this allows your body to buffer the acidic state most athletes put themselves in when exercise. Anaerobic activity. By the way if you are overweight you don't have a fat problem you have an acid problem. I won't go into it all here but trust me that is what it is.

When you train, be sure to never put yourself into an anaeobic state. Only work up to a pace that you can comfortably carry on a conversation while exercising. If you do not build up the lactic acid in your body the less you will have to neutralize.

Take Wheatgrass as it contains many minerals and can haelp buffer the body better.

Why do I know this? Because I have done my homework and have learned from one of the best persons on the source and that is I trained with Dr. Jeff Spencer, the chiropractor to Lance Armstrong and the rest of the cycling team that won 8 tours.

I got the inside scoop on many of the things that has made them so successful.

I hope that this helps. I would be happy to help when my busy schedule allows.

[macka]

That is what many individual posts are for -- I along with Raider and I am sure many more would be happy to read what you post on the subject. BTW was I correct in my assumption in my last post?

As we age, our heart rates tend to get lower and having them exceed a certain amount can be dangerous for some people. You being a cardiac patient have to moniter your pulse more closely, but as Doc Hollywood said, if you can't talk slow down, your going too hard. Heart strengthening is an art to which I really only know about the healthy side of things, and by no means am I an expert. I can see why the techs freaked, they were worried about you having an episode on their watch.
I know one trainer at Ryerson University that works with cardio rehab, I can ask a few questions about the general issues, but I know he won't be able to work in detail without a proper overview of your situation. He is also the trainer for the track and field team.

[Odd Man Out]

As we age, our heart rates tend to get lower and having them exceed a certain amount can be dangerous for some people. You being a cardiac patient have to moniter your pulse more closely, but as Doc Hollywood said, if you can't talk slow down, your going too hard. Heart strengthening is an art to which I really only know about the healthy side of things, and by no means am I an expert. I can see why the techs freaked, they were worried about you having an episode on their watch.
I know one trainer at Ryerson University that works with cardio rehab, I can ask a few questions about the general issues, but I know he won't be able to work in detail without a proper overview of your situation. He is also the trainer for the track and field team.

Hey
Thanks for your response. No need to check with your friend. The triple bypass was one of the best things to happen to me (strange but true). I just thought that slowing down and feeling crappy was an aspect of getting older. Now my body is able to get oxygen and I feel at least ten years younger. Dropped 34 pounds (with more to go), working out and feeling fantastic. Life is good!

[John Lewis]

General wisdom is that your max heart rate is 220 - your age.

It is really only a ballpark figure because of all the variables. I try to not exceed my max as per that calc too often. Seems to work. I've not had an angina attack but carry the nitro just in case. Exercise stress test apparently showed I could be headed for an attack.

Somewhere I have a better formula. I'll see if I can find it and post. It takes your resting HR into account.

Glad your health has improved OMO.

John Lewis

[alecw35]

Im wanting to be fitter. I was really fit in my teens. I was riding racers. I had a Carlton and a Bob Jackson. I wanted to be a bike racer. I timed myself to places. I did the 50 miles to Aberdeen at over 20mph average speed, the roads a bit hilly.
I then started to go to pubs. Too many beers and curries. I put on a lot of weight.
I also lost my nerve to ride bikes fast.
I started riding MTBs, and various small strange bikes. Just for short distances. been over a decade since Ive done a 50 mile trip. Usually about 10 miles a day now.
I have lost a stone or 2 this year. As I now have little money. Im riding my bike to places, instead of using the bus. Im 14.5 stone now, around 200pounds. Im wanting to loose another stone or 2.
I have built up a Single speed road bike and a 12 speed road bike. There a revelation. On hills that I would use very low gears, or walk. They can glide up. My single speeds geared for 68". Im still wary of riding them. Dont have confidence in there brakes. So drag the brakes a lot. Comfort braking I call it. So even though these bikes have the possibility of going real fast. I cant bring myself to ride them hard. Just a mental block. I hope to get over it. Its not as if Ive had a high speed crash. Although the last time trial I did, the rider in front of me got hit by a motorbike. His fault for turning round in the road after the finish.
I have a circuit that takes me out on back roads. Its 3.8 mile long. Back in the day I could do it in 12 minutes on the road bikes. Think thats about 19mph average. Its a bit hilly. I have been round recently on the road bikes. They do it in about 25 minutes. Just cause I cant put the hammer down as I feel uneasy. I have been round the circuit on most of my bikes. My Gold bike, a 1970s Raleigh Phaser kids roadster that Ive modded into a MTB has done the circuit in 16:56. 13.4mph. I have a Schwinn Stingray, the single speed one. I took it out for a laugh. But Im less uneasy on it. Its got strong brakes and doesnt feel like Im going to fall off it. I got round in 17:14. 13.2mph.
I got my Marin Hawkhill out of the back of the shed. I got it a while ago at a car boot sale for £10. It had flat tyres and the gear shifts didnt work. I got it home eventually, after inflating the tyres 20 times. I got round to greasing the claws in the Acera shifter pods. Its a good bike. Think its as light as my road bikes. I went out on the circuit and got round in 16:30. It flies.
The nearby town is 4.7 miles away. I used to get there in around 13 minutes. I get nervous riding my road bikes on that road. So they do it in about 25 minutes. Schwinns the same. But thats due to the bike not having bigger gears for the fast bits. Gold bikes done it in 21:45. Thought that was reasonable, but I took out my Raleigh Caprice ladies roadster and it got to town in 22:03. Its a comfortable bike, the brakes are crummy though. I took Marin for its first trip to town. I had my pannier bags on the rack as I was going shopping. I only had a couple of tools in the left bag. I got to the sharp hill at 1.5 miles. I was stomping on the pedals and the bike swaying. The pannier bag went in the spokes. I got off and pulled it out. I got back on and the bag went in the spokes again. :( Have to spin in lower gears, instead of standing up. I did 22:11.
I went to town that evening on Caprice. Its got bottle dynamo lights. So is good at night. I got to town in 21 minutes dead. Even though I stopped to try to roll my sleeve up to see my watch.
Its annoying that a ladies bike is faster than more sporty bikes. I just need to get my brain to let me ride faster. Wonder if Dr Frankenstien would swap it for an ex bike racers one?

[macka]

Part of the reason the ladies bike is faster, is because it is lighter. Thinner tubes and less material in the frame make it 2 stone-ish instead of 2.5 or so stone. Also try to peddle smarter not faster. You need to measure your cadence, not your overall time. In high school my cycling coach proved to us that keeping a steady cadence (how fast you peddle your bike) and shifting gears to keep your cadence was better then using sheer grunt to keep the bike moving at speed.

The other keystone in fat loss is diet. If you eat junk, you become junk. So no fried foods, crisps, ready to eat foods, bubbly beverages and other assorted body toxins. You should be drinking 4 to 5 litres of water a day, as well as an increase in green veggies. Avoid starchy veggies and high sugar fruit/vegies, wherever possible. Eat 5 small meals a day, its actually cheaper, and healthier then breakfast lunch and supper. The bulk of your meals should be primarily green veggies, lean protein (not soy), and a low glycemic impact carb source. Essential fatty acids can be in the form of healthy oil supplements, or some oils like olive and hempseed, on your veggies.

You're not going to see overnight improvement, but if you work at it (don't over exert yourself) you will see changes. If you keep a log and in that log you keep an exact list of what you eat (food and portion) and log your times, you will see upon review what seems like a small change in your eyes, is actually a great improvement. Remember you see yourself everyday and you don't notice a change in physical appearance like someone who hasn't seen you in a long time.