The WDYDT Fitness, Exercise, Diet Thread

quadzilla

tommyboy wrote: »

2222 calories? really? If you burnt that much,wouldn't you have to eat pretty much a whole days worth of food just keep your body running... I just went bike riding for 20 miles yesterday in the hilly area of pittsburgh (some are really rough), and I assumed I burnt around 600ish. Underassumption maybe?

My basil metabolic rate is about 2200 calories. Another 2200 burned isn't that much for me. When I do 100+ mile rides, I'll burn 5-6000, but that's also when I'm trained. Right now, I'm just starting my training over. And that also means I'm trying to drop about 40 pounds total, but would be pretty happy with 30. That would at least get me back down around 205-210, but I climb much better if I can get to 195-200. Still not a mountain goat, but that at least let's me stay close enough I can catch back on with the front group when things level back out, at least for most of the harder rides/races (same thing, really) that I do. Even with my uneven workouts, I'm down almost 12 so far.

This was Saturday's route: http://www.mapmyride.com/routes/fullscreen/35658982/

This was Sunday's route: http://www.mapmyride.com/routes/fullscreen/35763398/

Sunday took a lot longer than Saturday despite being only slightly longer. The group I was with stopped. A lot. But it's all good.

quadzilla

byfthalone wrote: »

loving this thread...I have been a yoyo weight loss guy all of my life...now I find myself 59 years old and wanting to stop the pattern and just live a healthy lifestyle. I've started with running which I am loving and running a 5K next Saturday. As mentioned above I just purchased a good road bike and will be starting on it this week (if the rain stops or the ark has a track). At 245lbs and about 5'10" I am figuring I would love to get to and maintain 180lbs. any suggestions on training regimens? since I am new at biking...what is considered a good starting pattern of distance?

So, disclaimer, I'm not a coach, and I don't think anyone here is (correct me if I'm wrong), so take all of this with a grain of salt. I'm only posting what's worked for me and what I've been told by my physiologist and team coaches.

Without knowing more, it's hard to say. Part of that will depend on your current fitness. Best guess for the bike would be to start @ about 30-45 minutes on the bike, and add about 10-15% a week. At your age, you should be doing 2 weeks of building fitness, then 1 week of recovery, with recovery defined as about 1/2 your normal workout load, and nothing even slightly hard. If you don't have a heart rate monitor, for the recovery weeks, ride/run at a pace just below where your breathing starts to change from what's normal to where it becomes deep, but still regular. Another gauge is that you should be able to easily talk. If you do have a heart rate monitor, and you know your max heart rate, then you'd want to stay at or below 60% of your max during the recovery weeks.

For the on weeks, at least at first, you'd want to stay in the 60-70% heart rate range. You can judge this by where you're breathing starts to deepen, but you can still talk. You'll want to stay in that range for 3-4 months before starting harder workouts. That will let you build some base fitness and get the body used to being on a bike.

The other important thing is to do, and this cannot be overstated, is to get the bike fit to you. A bike that doesn't fit can tear up your body in a hurry. It will also be uncomfortable to ride, and will tend to cause you to not want to get on the bike. The easiest measure if that if you have any pain whatsoever while on the bike, it doesn't fit you. That includes any numbness anywhere. A really good bike fit will run about 250-300, but they'll check your flexibility, look for leg length differences, etc., and set the bike up to work with the body you have.

Finally, don't do static stretches before a workout. Static stretching, which is what I see most people do prior to working out, actually decrease muscle strength by up to 30% in the stretched group. And that's aside from the likelyhood of causing an injury by trying to do static stretches on cold muscles. Instead, before a workout, do dynamic stretches, like bouncing on the balls of your feet, etc. Lots of articles on different types of stretches and when to use them online. And save the static stretches for after a workout, when the muscles are warm and more flexible.

byfthalone

Quad....thanks for the input. I have been off and on training for about a year and a half so not dramatically out of shape. Just time to, even at a late age, to live a lifestyle that is overall healthier.
The bike I purchased was a consignment bike from one of the local shops that has a great reputation and did take time to make sure the fit was spot on. Was lucky to pick it up and have it work, I guess. I will take the regimen to heart. I got up early today to do my first real ride. I did 10 miles in about 46 minutes and felt pretty good when I finished. I was able to figure out shifting and what does what so I am pleased with that.
On the stretching...I joined a local running club which has a beginners group and one of the leaders of the group told us the very same...I also see you use MapMyRide...have you ever tried Endomondo and if so how do they compare?
I look forward to the continued good reads and to report on my progress...thanks again!!!

quadzilla

byfthalone wrote: »

have you ever tried Endomondo and if so how do they compare?

No, so no idea. I picked up the mapmyride app for my phone for 6 bucks, so I just use that. I don't even pay that much attention, and don't even usually remember to turn it on. I focus on my HR data off my cycling computer. I know I can buy and ant+ adapter, speed and cadence sensors, hr monitor, etc. for my phone, but... nah. When I upgrade this stuff, it'll likely be to an Quarq crank power sensor.

quadzilla

Yesterday, 31 miles in about 1:45, hair less than 2000 calories in another group ride. Today and tomorrow will probably be easy days. Starting to feel it a bit in my legs.

cnh

Sal,

Do you warm up and stretch before you get on the glider? If not, you should. Also, how many consecutive days have you been on it? Rest is important too. Repetitive motion injuries are fairly common and you're not 25 anymore. I'd give yourself a day's rest and ice up and then bandage for a bit.

cnh

quadzilla

Lasareath wrote: »

I'm on it usually around 4 days a week. At least 7 miles and up to 12 per time.

I never stretch.

I guess I can go to Sports Authority for the bandage?

thanks!

Go see your doctor. This is especially true if the pain is a burning/tearing sensation. That indicates tendonitis, which is one of the most common over-use injuries. If that's what it is, you'll need to restrict your activities for 2-3 weeks, then slowly work back up. You'll probably also need to take a prescription anti-inflamatory to help the knee heal. Continuing to exercise will be the worst thing you can do.

As far as stretching, that would only be indicated if this was pain in a muscule. Pain is a joint is generally some type of over-use, assuming you haven't banged it or bent it the wrong way.

cnh

Good advice there. But remember, most Doctors are not sports physicians so chances are they might not diagnose you properly. Another thing to ask about is if you might have some minor arthritic condition...at my age, if you've been active for a while, your knees WILL bother you and very little mentioned above will solve that problem. But any Doctor can tell you what you should do about that. Although so far, they don't really understand the biology of this that well...a LOT more work needs to be done as us baby-boomers continue to 'age'! And for the rest of you...don't worry...you'll get there 'sooner' than you think.

Sleep well, eat well, rest well and move well and even a little arthritis won't stymie you...but please do check with your physician if the problem persists.

cnh

quadzilla

Or just plain arthritis. But again, I'd see a doctor. They can usually diagnose common types of pain pretty well, or will refer you if they aren't sure. And if it is arthritis, certain types indicate an autoimmue disorder. Again, my advice is see a doctor.

quadzilla

Lasareath wrote: »

A general practioner or somebody who specializes in arthritis?

I guess I might have to a referal from my regular doctor first.

Depends on your insurance, I guess. I have to get referals. If you're not on an HMO, you can probably just go to someone who specializes in sports injuries.

quadzilla

Short ride yesterday. 12 miles, very easy pace, barely broke a sweat. Haven't pulled the data from the computer yet, so no idea what average, etc.

byfthalone

no cages on the pedals?

fatchowmein

I tried O'douls once. Hated it. Anyhow...

Brewski-loving athletes will be very happy with news coming out of the American College of Sports Medicine?s annual meeting this week: Drinking beer (non-alcoholic was used in the study) may help ward off pesky infections that strenuous exercise often triggers.

Read the rest here: http://www.appforhealth.com/2011/06/beer-for-athletes/

Cheers.

quadzilla

29 miles today @ about an 18-20 average. Perfect day for a ride, too. Felt really good out there.

fatchowmein

Been down for 8 days since my 7 mile run on Saturday a week ago. Newbie mistake: too far, too fast, too soon. Tendonitis on the middle left edge of my left foot. Improved greatly on Friday but I won't be running for another week or two (or three).

Currently reading, Running for Mortals. It takes 3-6 weeks for your heart and lungs to adapt to running, 6-12 weeks for muscles, and 6-12 months for the skeletal system (bones, tendons). So there I was running and feeling good only to breakdown 2-3 hours after my run. Keep those numbers in mind if you decide to start running. You can't always listen to your body because it won't tell you until after you're hurt.

Can't wait to go again. There's something carthartic about running but I'll need to cut back and go slower for 6 months (to the end of the year?). BTW, good book for beginners, especially those currently thinking about starting.

cnh

Sorry to hear about that. But I'm not surprised. Running, regardless of what current 'ideas' are about it...is a lot of stress on the skeletal system. As one 'ages', IMO, it is an exercise of 'second' resort. I don't even consider it safe anymore. And those time windows above do give you an indication of how long it takes to adapt.

Everyone I know my age (50 something) who has been a life time runner has either had to switch to cycling or had a hip replacement. Which is hard to believe because we're not that 'old'? I also suspect that those adaptation figures DO NOT apply to a 20 something.

A seven mile run, if done at a good speed is a LOT of stress on anyone past their mid-30s IMO. And unnecessary wear and tear on the body.

On another note. I remember Marathon runners who have 'absolutely' NO upper body strength in an embarrassing sense--can't even do ONE good push up? Moderation in all things...as old as the Greeks?

BTW even when I was able to run seven miles at a decent pace. I rarely did that and I think I only experienced a catharsis 'once' in all my runs. Most of the time on a normal 3 mile run I'd be thinking of when I could stop...it was a real chore for me. Even when I was running those miles at a seven and a half minute pace (which was phenomenal for me because I've always hated running so much--and that was in my late thirties).

Today, running 'jars' the heck out of my body. Screws up my spine which is probably pre-arthritic, precipitates some sciatica, throws my neck out of wack, and gives me a sore knee after about two weeks. Nothing 'good' ever comes of it. Why do you think so many physicians recommend 'swimming' to us older boys and girls?

Certainly get some rest and watch yourself.

cnh

quadzilla

Don't let it get you down. Make sure you take your anti-inflamitories. I'd expect after two weeks you can start at least doing some walking again. Did you see a Dr?

Me, I did 24 miles @ a 17 average on a solo ride. Cruised down to a lake in Dallas, did a lap, and rode back home. After a few group rides, wanted to see how it felt to just be on the bike. It felt nice. And I burned another ~1700 calories.

fatchowmein

cnh wrote: »

Sorry to hear about that. But I'm not surprised. Running, regardless of what current 'ideas' are about it...is a lot of stress on the skeletal system. As one 'ages', IMO, it is an exercise of 'second' resort. I don't even consider it safe anymore. And those time windows above do give you an indication of how long it takes to adapt...

cnh

Eventually, at some point, certain chapters in my life will come to a close because I'm physically unable to continue or I'm done with it. The goal is to be able to walk away the day I hang up my sneakers without hobbling with hip or knee replacement. I'm thinking, and I may be wrong, that in order to extend this sport for as long as possible while preventing longterm damage, I will need to stay above an 8 minute mile, keep my weight in check, stick with strength training, and keep the duration to about 40 minutes a day (http://www.npr.org/2011/03/28/134861448/put-those-shoes-on-running-wont-kill-your-knees ; of course, they could be wrong).

I'm a distance junkie but I'll limit that to distance on a bike. I have a friend who was a long distance runner but now can't even sit straight without some discomfort from running 200 miles a week when he was my age so I've seen the aftermath first hand and my current injury has placed an exclamation mark on that warning.

Thanks for the feedback. I hope our discourse does not discourage others from running or taking up running.

fatchowmein

quadzilla wrote: »

Don't let it get you down. Make sure you take your anti-inflamitories. I'd expect after two weeks you can start at least doing some walking again. Did you see a Dr?

Me, I did 24 miles @ a 17 average on a solo ride. Cruised down to a lake in Dallas, did a lap, and rode back home. After a few group rides, wanted to see how it felt to just be on the bike. It felt nice. And I burned another ~1700 calories.

I'm not down, just restless. I feel like I'm stuck in detention during recess. :biggrin:

I've been walking around the malls all weekend. I wanted to wait a week before seeing a doctor. My GP is useless. His general response is, "take 2 weeks off" but that's the limit of his running knowledge. I will go see one this week if I can manage the time just to have one as part of my support group.

I like the group rides for the safety in number aspect but the solos are less draining to me (more freedom, no politics, no hurt feelings, no group rules, etc).

17 average, nice.

quadzilla

fatchowmein wrote: »

I'm not down, just restless. I feel like I'm stuck in detention during recess. :biggrin:

I've been walking around the malls all weekend. I wanted to wait a week before seeing a doctor. My GP is useless. His general response is, "take 2 weeks off" but that's the limit of his running knowledge. I will go see one this week if I can manage the time just to have one as part of my support group.

I like the group rides for the safety in number aspect but the solos are less draining to me (more freedom, no politics, no hurt feelings, no group rules, etc).

17 average, nice.

My GP is a runner, and has even done marathons, so she gets the sport thing. She's also really freaking smart and a great doctor. So you might think about switching GPs.

But in your GPs defense, that sounds about right for tendonitis. I've had it before, and 2-3 weeks off, anti-inflamitories, and then start building back up to the previous workout levels over 1-2 months is about right.

quadzilla

Lasareath wrote: »

I didn't ride at all today. Yesterday I had the weirdest experience. I snapped off 7 spokes on my rear wheel.

Sal

I don't know about your elliptical bike, but when I break spokes on my bike, it's usually due to the spoke tension being off in some spokes. You might want to take the wheel to a bike shop and have them check that.

fatchowmein

quadzilla wrote: »

My GP is a runner, and has even done marathons, so she gets the sport thing. She's also really freaking smart and a great doctor. So you might think about switching GPs.

But in your GPs defense, that sounds about right for tendonitis. I've had it before, and 2-3 weeks off, anti-inflamitories, and then start building back up to the previous workout levels over 1-2 months is about right.

Hey, if you don't mind, please PM me your GP's name and hopefully she's somewhere near work in Plano and covered under my insurance. As for my GP, if I have a slight tightness, it's two weeks off. "Hey doc, I have [insert condition] in my [insert location]." Response: "Take 2 weeks off." Save myself time and a copay by just taking 2 weeks off and coming in later if needed but I'm sure he'll say, "Take 2 weeks off" again.

inspiredsports

reported post #363 narbarkod22 as spam for removal

quadzilla

Lasareath wrote: »

That's what i was told by the inventor of my bike. I bought a spoke wrench and checked them all, and they are all evenly secured now.

He said that since the bike is new that I should have been checking the spokes regularly because they may loosen over time while riding. I'll need to add that task to my weekly tune-up.

Might want to pick up a spoke tension gauge, and maybe even a truing stand. Just having them all the same tension isn't necessarily correct. The wheel needs to be true and round as well. Setting them all the the same tension won't always achieve that.

fatchowmein

1/2 P90x chest & back.

fatchowmein

Good job, Mavs!

1 hr cycling rehab ride. Took it slow (12 miles; 12 mph). Left foot was tight after the initial 3 miles until I loosened the velcro on my shoe. Felt good even though the weather was a bit warm.

67 mile Collin County Classic Ride coming up on Saturday. Not sure I can finish it but I'm okay if I can't. Will talk it over with my riding partner. Excited to pick up my ride package tomorrow.

xj4094dg

Walked 18 holes of golf, then hit a 200 ball bucket, surrounded by hot Asian chicks. Perfect day...

quadzilla

Yesterday was 31 miles of pain and suffering. Heart rate was close to 170 almost out of the gate. Burned through my glycogen in around an hour, then bonked since I had no calories with me. Soft pedaled the last few miles back to the car. Not sure why everyone was so feisty. Lesson learned though.

tommyboy

Well, after two weeks of calorie counting I'm down to 163 (from 170), and my workouts are still going strong. I'm not sure how much longer I'll be cutting this many calories, probably a few more weeks and then bump it up again. I guess I'm still afraid if I keep this up too long I'll lose my muscle gains I've worked so hard for these last 5 months or so.

fatchowmein

Well, I'm out. No 67 or 6.7 or .67 mile Collin Classic Ride on Saturday for me. Tweaked my foot walking around at work. Hurts when I rotate my ankle (pain on the left outside edge). Gonna take some more time to heal and it's time to call the doc to get this fixed. Hopefully, it's not serious and I heal in time for the 5K in July. Guess I'm not 25 anymore.

Edit: Doesn't always hurt when I rotate my ankle. Only at certain angles will it sometimes feel like a sharp pain but I can stand on it without a problem. Even though I'm clipped in on my bike, I just don't want to risk making things worse.