How to cycle for weight loss - Page 53 - Cycling Mob: Road Cycling, Mountain Biking and More

06-08-2004, 04:10 PM

Daniel Crispin wrote:

> > Ignore any advice about "fat burning zones" - they're an excuse
> > promulgated by fat asses afraid to break a sweat.
>
> I tend to agree there is nothing gained without effort. On the
> other hand if you can do 3 hours at medium pace and only 30 mins
> at a fast pace, the 3 hours are most likelly better. That is why
> I wanted to know how to stay in the right zone that you don't
> expend yourself but can go for hours.

If that's your goal, I suggest you use a heart monitor, determine
your max. heart rate, then ride in the aerobic zone of 66%-72% of
max. You'll get the most aerobic benefit and ought to be able to
ride indefinitely without fatigue. Don't feel bad about not working
"hard enough". Even the pros ride in that zone most of the time.

And regarding carbohydrates, don't skip the carbs when exercising. A
study was done to evaluate the effects of low- and high-carb diets
on fatigue. The high-carb dieters were able to ride 37% longer than
the low-carb dieters before onset of fatigue.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-08-2004, 04:24 PM

Daniel Crispin wrote:

> Ok... is there a sign that I am in that zone (zone 2) without having
> to use a HRM?

Well, there's the perceived effort measurement, but that can be very
subjective. You should be able to hold a conversation in zone 2
(66%-72% of max.) without having to cut off your sentences to
breathe. You're forced to breathe through your mouth, but just
barely. But then, some people breathe more heavily than others. I
can chat away in lower zone 4 (which can be annoying to some riding
buddies). Abnormally big lungs for my size, I guess.

I still recommend a heart monitor. A basic one is inexpensive.

> My legs hurt all the time since I started cycling last month. I
> think I am overtraining but it makes little sense since I did
> wait a day before riding again for the first 5 times.

That sounds like muscle fatigue, which can take from minutes to days
to go away. Spinning at a higher than normal cadence can help, but
rest is still the best idea. Be careful, overtraining is cumulative.
You may want to check your diet to see if you're getting enough
protein. My legs were chronically tired a month or so ago, so I
increased my daily protein intake to about 120 gm. The legs are much
peppier now.

> Last weekend was perhaps over the top for my shape, climbed Mount
> Royal twice... once for the Tour the Nuit event here in Montreal
> and a second time for the fun of it. My legs have kicked up the
> pain one nocths since then

Good old Tylenol to the rescue.

It's vitamin I for me (ibuprofen), the vitamin of choice for the
masters athlete.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-08-2004, 04:24 PM

Daniel Crispin wrote:

> Ok... is there a sign that I am in that zone (zone 2) without having
> to use a HRM?

Well, there's the perceived effort measurement, but that can be very
subjective. You should be able to hold a conversation in zone 2
(66%-72% of max.) without having to cut off your sentences to
breathe. You're forced to breathe through your mouth, but just
barely. But then, some people breathe more heavily than others. I
can chat away in lower zone 4 (which can be annoying to some riding
buddies). Abnormally big lungs for my size, I guess.

I still recommend a heart monitor. A basic one is inexpensive.

> My legs hurt all the time since I started cycling last month. I
> think I am overtraining but it makes little sense since I did
> wait a day before riding again for the first 5 times.

That sounds like muscle fatigue, which can take from minutes to days
to go away. Spinning at a higher than normal cadence can help, but
rest is still the best idea. Be careful, overtraining is cumulative.
You may want to check your diet to see if you're getting enough
protein. My legs were chronically tired a month or so ago, so I
increased my daily protein intake to about 120 gm. The legs are much
peppier now.

> Last weekend was perhaps over the top for my shape, climbed Mount
> Royal twice... once for the Tour the Nuit event here in Montreal
> and a second time for the fun of it. My legs have kicked up the
> pain one nocths since then

Good old Tylenol to the rescue.

It's vitamin I for me (ibuprofen), the vitamin of choice for the
masters athlete.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-08-2004, 04:24 PM

Daniel Crispin wrote:

> Ok... is there a sign that I am in that zone (zone 2) without having
> to use a HRM?

Well, there's the perceived effort measurement, but that can be very
subjective. You should be able to hold a conversation in zone 2
(66%-72% of max.) without having to cut off your sentences to
breathe. You're forced to breathe through your mouth, but just
barely. But then, some people breathe more heavily than others. I
can chat away in lower zone 4 (which can be annoying to some riding
buddies). Abnormally big lungs for my size, I guess.

I still recommend a heart monitor. A basic one is inexpensive.

> My legs hurt all the time since I started cycling last month. I
> think I am overtraining but it makes little sense since I did
> wait a day before riding again for the first 5 times.

That sounds like muscle fatigue, which can take from minutes to days
to go away. Spinning at a higher than normal cadence can help, but
rest is still the best idea. Be careful, overtraining is cumulative.
You may want to check your diet to see if you're getting enough
protein. My legs were chronically tired a month or so ago, so I
increased my daily protein intake to about 120 gm. The legs are much
peppier now.

> Last weekend was perhaps over the top for my shape, climbed Mount
> Royal twice... once for the Tour the Nuit event here in Montreal
> and a second time for the fun of it. My legs have kicked up the
> pain one nocths since then

Good old Tylenol to the rescue.

It's vitamin I for me (ibuprofen), the vitamin of choice for the
masters athlete.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-08-2004, 04:24 PM

Daniel Crispin wrote:

> Ok... is there a sign that I am in that zone (zone 2) without having
> to use a HRM?

Well, there's the perceived effort measurement, but that can be very
subjective. You should be able to hold a conversation in zone 2
(66%-72% of max.) without having to cut off your sentences to
breathe. You're forced to breathe through your mouth, but just
barely. But then, some people breathe more heavily than others. I
can chat away in lower zone 4 (which can be annoying to some riding
buddies). Abnormally big lungs for my size, I guess.

I still recommend a heart monitor. A basic one is inexpensive.

> My legs hurt all the time since I started cycling last month. I
> think I am overtraining but it makes little sense since I did
> wait a day before riding again for the first 5 times.

That sounds like muscle fatigue, which can take from minutes to days
to go away. Spinning at a higher than normal cadence can help, but
rest is still the best idea. Be careful, overtraining is cumulative.
You may want to check your diet to see if you're getting enough
protein. My legs were chronically tired a month or so ago, so I
increased my daily protein intake to about 120 gm. The legs are much
peppier now.

> Last weekend was perhaps over the top for my shape, climbed Mount
> Royal twice... once for the Tour the Nuit event here in Montreal
> and a second time for the fun of it. My legs have kicked up the
> pain one nocths since then

Good old Tylenol to the rescue.

It's vitamin I for me (ibuprofen), the vitamin of choice for the
masters athlete.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]

06-08-2004, 04:24 PM

Daniel Crispin wrote:

> Ok... is there a sign that I am in that zone (zone 2) without having
> to use a HRM?

Well, there's the perceived effort measurement, but that can be very
subjective. You should be able to hold a conversation in zone 2
(66%-72% of max.) without having to cut off your sentences to
breathe. You're forced to breathe through your mouth, but just
barely. But then, some people breathe more heavily than others. I
can chat away in lower zone 4 (which can be annoying to some riding
buddies). Abnormally big lungs for my size, I guess.

I still recommend a heart monitor. A basic one is inexpensive.

> My legs hurt all the time since I started cycling last month. I
> think I am overtraining but it makes little sense since I did
> wait a day before riding again for the first 5 times.

That sounds like muscle fatigue, which can take from minutes to days
to go away. Spinning at a higher than normal cadence can help, but
rest is still the best idea. Be careful, overtraining is cumulative.
You may want to check your diet to see if you're getting enough
protein. My legs were chronically tired a month or so ago, so I
increased my daily protein intake to about 120 gm. The legs are much
peppier now.

> Last weekend was perhaps over the top for my shape, climbed Mount
> Royal twice... once for the Tour the Nuit event here in Montreal
> and a second time for the fun of it. My legs have kicked up the
> pain one nocths since then

Good old Tylenol to the rescue.

It's vitamin I for me (ibuprofen), the vitamin of choice for the
masters athlete.
--
terry morse Palo Alto, CA [Only registered and activated users can see links. ]