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| *Vultures Knob>>>Cycling |
Unfit but trying, please help? |
Hi, I have bought a bike to start saving money around town. I used to depend on my car, but thought I needed to save money a bit so I want to start cycling into town instead. The trouble is, I haven't had any decent excercise for over four years. I am unfit. I am 18, 5ft4 and weigh 9stone; but when I've been out cycling yesterday and today, i could only go for about 20 mins. But this doesn't get me anywhere near to reaching college in Sept which is quite a distance away. I have NEVER cycled before yesterday, but I am wondering what I can do to increase my stamina and energy and stuff. I don't hit a great deal of speed cos my legs ache. I'm sure you get the idea... i'm just unfit! Anyone who is experianced in this stuff please give me sensible advice. I don't want answers that say "your fat" "your just lazy" etc, because your just wasting my time then. I want proper advice from people who know what they are talking about. :) thank you. i got into cycling a year ago. I recently started back up again. I started by running every night for a week to help get me conditioned then i started riding. First i did ten miles, then everytime i did it the next day i add on 5 more. Just try that it might be harsh for you but " there's no easy way out, there's no short cut home". It also depends on the bike, i bought a 10 year old or so road bike. Cannondale R900. Works better then bikes over 1000 dollars today. Very light and the gearing is great. Also do leg presses if you have excess, you need to become conditioned and build muscle on you legs. Right now I am doing 60 miles every other day which is a good ride and it is very hilly here in nothern california. Takes around 3 hours. Just keep working up to it. Find very hilly places to cycle to build muscle and endurance. Stretch. Sept is very soon, you will just need to keep working up don't stop either, there are no miracles to get you conditioned quick but working hard. The bike will also make a huge difference, road bikes are a lot faster and easier to go fast and hence lower times to get here and there. Less friction and losses of energy. So if you can invest in a good used bike. I got mine off of ebay for around 500 dollars. It's alot but like i said it is better then bikes that are well over a thousand dollars, lighter and smoother. Also a portable mp3 player helps a lot, use it and it will take your mind off of sore muscles. Don't underestimate the power of music. Just don't overdo and thow up or pull or hurt anything, and stay hydrated, especially at night unless you like charlie horses. OK I started this year when going up one short and not steep hill and I was sweaty and tired, so the trick is: go at night or early morning for a 30 min. ride not to any place you need to get just an exercises ride, go not too fast and try to keep one gear threw the workout do that for a month every day and you will see a change DO NOT STOP the workout it is healthy and good for you, I now can 17KM uphill with only a few drinking stops for a few seconds, so practice a lot. GOOD LUCK maybe you could cycle everyday for 20mins as starters so yr muscle can get used to the practise. I'm sure in 2 weeks max u'll be cycling over to the next state =) dont do it in a go n force yrself cos it just wont work. I did that once,i jogged for 45mins non stop(first time ever in my life) n the next day i got an extremely high temp fever n i couldnt get up for 4days. I'm sure yr lecturers wouldnt want u to miss classes =p gd luck! Fitness comes with using those muscles regularly. If you keep it up, you can't help but get better at it. - Make sure you are not dehydrated when you start riding (drink water not soft drinks or coffee) - Make sure you stretch afterwards..your hamstrings, quads and your butt muscles. Flexible, loose muscles work better. -Learn to shift to the proper gear, so you will ride more efficiently. Ask a bike shop to show you how to use them. -Make sure you have proper air pressure in your tires, so your wheels roll with less resistance. Pump them up once a week at least. -Cut down on junk food/improve diet. -Were comfortable clothes -Make sure the saddle is at a good height so your knees don't bend too much; if your saddle is too low, your legs will need to work harder. Ask a bike shop to help you find the proper height. - Try to add 5 to 10 minutes more with each ride. Build gradually. - Breath through the nose, exhale through the mouth. Don't stop exercising, remember its not about looking good, it should be about feeling good! Just turned 40 and did my first 50 mile bike ride. I am OK, but there are 60 year olds that can do 100 mile bike rides. The human body, even yours, has great potential if we push it. I started cycleing a few years ago. Before that I smoked 1/2 oz of hand roling tobaco per day, ate burgers and breakfast roles and watched lots of TV. Am now 41. Similar problems encountered. I would start with an easy objective. rather than 20 mins, aim for 1/2 hour. After a couple of days take a break for 1 day. Next objective 3/4 hours. 2 days on one day off. Next 1 hr. You should get your milage up enough. Keep your fluids up while you do this. Also, your muscles might not be used to this, so an isotonic drink might not be a bad idea, although for this I would probably just carry a bottle of water and an indigestion tablet in my pocket (Good for cramp). Luck Hi there, my name is Paul and I cycle for Oxford Cit Road Club, in answer to your question there are many ways in which you can improve your fitness, in my personal oppinion the best place to start is the gym but dont worry if you are not a member of a gym there are other ways that I will come to. Gym : using the cycle machine, rowing or tread mill are the best places to start as these will all deal with your cardio and help improve you fitness level, dont be affraid to start off slow and over time gradualy build yourself up extending both the amount of time you spend on the equipment and the resistance level that you set yourself on. no gym : try silly things like if you walk up a flight of stairs walk down them and back up again each time you need to use stairs that is, this will raise your heart rate and start to strengthen your muscles, go for brisk walks and try to incorporate so very gentil jogging if you dont like jogging then find a good hill that you can walk up at speed, otherwise stick with the cycling but just try to push yourself to ga alittle further each time. If you would like any personal coaching in a gym or any further help please feel free to email me at paul_allday@yahoo.co.uk |
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