Have questions or want to discuss cycling? Join Now or Sign In to participate in the BikeRide community.

New: Take part in the October Giveaway for the Haven Bicycle Co. beach cruiser


Cycling Training Programs
#1
New to the forum and joined based on a recommendation from a user on Reddit.

I am looking to use cycling as my cardio component to lose weight. I know I have work to do on my diet and caloric intake, etc. but I am looking for a good program to follow (like on a website, app, etc.) to help me with a weight-loss program with cycling.

I have a Garmin 920XT and a Polar arm HR monitor so I should be able to watch HR zones.

Any thoughts?
  Reply
#2
(02-09-2021, 11:29 AM)Chris P-T Wrote:  New to the forum and joined based on a recommendation from a user on Reddit.

I am looking to use cycling as my cardio component to lose weight. I know I have work to do on my diet and caloric intake, etc. but I am looking for a good program to follow (like on a website, app, etc.) to help me with a weight-loss program with cycling.

I have a Garmin 920XT and a Polar arm HR monitor so I should be able to watch HR zones.

Any thoughts?

Hi Chris,

Have you been cycling much in the past? I just fixed up a "junker" Gary Fisher mountain bike for a friend's brother; he rode it about 3/4's of a mile and nearly passed out and had to call his wife to pick him and the bike up. I did not know his fitness level. I certainly did not tell him to go all out to start his riding; I believe he thought he could still ride like he did as a kid! The guy is in his mid 60s, overweight and out of shape. He has seen me (late 50s) do +25 mile rides at a fairly fast speed (+17 mph), and I believe he thought that it would be just as easy for him to ride a short distance at a decent pace as it is for me. I have been riding for 50 years, not to mention physically demanding work. When I heard what happened I told him to ditch the bike and do some extended walking first. It is not important as to how much distance you do, but is more based on the amount of time you are exercising. Try to do a very light and easy ride (or walking) for 30 mins. a day at a consistent pace. Slowly increase time and distance; you have enough gadgets to monitor your progress. Nothing wrong with putting the bike on a stationary trainer either. That guy can now ride a few miles (2-3) and has reported losing about 12 pounds over a couple weeks. Always hard to tell actual weight loss short term, often a loss of water weight before true fat loss. I would suggest a BMI measurement to establish a baseline reference. Another friend I built a bike for was hurting after riding short distances (62 year old light-moderate smoker); he would not change gears (I built him a lightweight 7 speed) and was beating himself up trying too hard. I trained him how to utilize his bike properly and he now averages about 10 mph and bikes about 7-10 miles regularly without problem. He even throws in a sprint near the end if riding with me just to see what he has left in the tank.
I have no idea as to training programs, but I am sure there are some out there; unfortunately, everyone is different and a specific program may be too easy or too hard for some. It is not hard to create your own program; just set reasonable goals based on your present level of fitness, and try to combine with other means of exercise be it walking, or other activities that raise up your heart rate a little and utilize different muscles. Immediately after completing a workout check your pulse (you should know what your resting pulse is), continue checking your pulse every couple of minutes until you reach your resting pulse rate. This will give you your recovery time which is a good reference as to how well your conditioning and stamina are improving regardless of how hard you are working out. You should notice that your recovery time shortens significantly given the same level of workout. The weight loss will come on its own, just stick with it and do not push yourself to a level of discomfort unless you are confident about your physical condition and what you can accomplish. I recommend consulting with your doctor first and get an opinion from someone knowledgeable with your medical history. You should certainly do that if you suffer any adverse effects during or after exercising.

Good luck,
Howard
Ride Fast, Be Safe!
Howard
  Reply
#3
As a psychologist, I would like to give you some advice.

If you want to lose weight with cardio and are looking for some kind of program, it may not work.

Your weight loss process should bring you pleasure and only then you will get good results.

In any case, be healthy and take care of yourself!
  Reply
#4
Hi 🙋‍♂️
I'm sure you've now read a great deal regarding a cycling training plan for yourself but thought i would pass this on. Article contains a summary overview and tips for 'off bike' strength training in the gym.
Hope it helps and good luck...
'off bike' strength training
MD @europeancyclingtours

[Image: ECT-logo-770x607px-no-bg.png]
  Reply
#5
To lose weight cycling, you will need to stay in an oxygenated state.

This means you'll be cycling for distance under moderate pace and RPM.

Stick to your lower gears. I would suggest like 7-6-5 range (if 9 or 10 speed).

Challenge yourself on the distance. The more challenge, the more muscle you will build, and the higher your general calorie expensure will be.

You can do some high intensity interval sprints, but note that when you run out of breath, your body can no longer burn fat for energy. Get some creatine to supplement. Some EAA amino mix. And put your carbs on a tap, supplying at least 30g consistently per about each 5 miles.
  Reply


Possibly Related Threads...
Thread
Author
Replies
Views
Last Post
 
1,649
09-03-2019, 05:15 PM
Last Post: Nikko
 
8,300
04-22-2010, 06:01 PM
Last Post: cyclerUK

Forum Jump:

[-]
10 Latest Posts
29er MTB full suspension
Today 02:33 AM
[Sponsored] Souke Sports Cycling Apparel...
Yesterday 10:11 PM
VINTAGE DERAILLEURS: Campagnolo 50s-80s
Yesterday 04:07 PM
2021 Pro Road Cycling
Yesterday 04:05 PM
How to replace rear shock spring
10-19-2021 10:34 PM
Want to convert my 2012 salsa Fargo 2 to...
10-19-2021 12:51 PM
What was your first bicycle?
10-18-2021 03:42 PM
WD40 on chain?
10-18-2021 07:29 AM
What's your No.1 concern when you purcha...
10-17-2021 09:18 PM
Chain skips under heavy load when pedall...
10-17-2021 06:18 PM

[-]
Join BikeRide on Strava
Feel free to join if you are on Strava: www.strava.com/clubs/bikeridecom

[-]
Top 5 Posters This Month
no avatar 1. Souke Sports
29 posts
no avatar 2. Criminal
11 posts
no avatar 3. Zviedrs
9 posts
no avatar 4. JoJoJo
9 posts
no avatar 5. ReapThaWhirlwind
8 posts