Im starting using my pedal bike again and loking at a circuit which is about 12 miles ( to work)

As im naturally slim cardio is not something Im really used too or ever felt the need too . However at my age its now a necessity .


Im also hoping it will trim fat but I definately dont want to lose muscle . I do have a heart monitor but if I keep it within its fat burning guidelines I will not get there !

Question

Do I eat before the ride ?
How to a ensure I lose fat and not muscle ? - I still want some cv benefits
What about intervals - fast , slow ?

Sorry to ask such basic questions but I use weights - havent a clue on cv !!

Tanks

GP

Gym-pig wrote:Im starting using my pedal bike again and loking at a circuit which is about 12 miles ( to work)

As im naturally slim cardio is not something Im really used too or ever felt the need too . However at my age its now a necessity .


Im also hoping it will trim fat but I definately dont want to lose muscle . I do have a heart monitor but if I keep it within its fat burning guidelines I will not get there !

Question

Do I eat before the ride ?
How to a ensure I lose fat and not muscle ? - I still want some cv benefits
What about intervals - fast , slow ?

Sorry to ask such basic questions but I use weights - havent a clue on cv !!

Tanks

GP

I'm sure other people will have more indepth expertise and advice for you, but on my experience:

1. Yes, do eat before the ride. You can do fasted cardio which is thought in some circles to boost fat loss, but if you do that make sure it isn't too long or too hard. I made the mistake of doing too much fasted and it was detrimental. I think 12 miles would probably be too far fasted.

2. I would have thought that this depends on your calorific intake rather than the actual CV alone. If you cut calories too much I believe you lose more muscle than you do fat.

3. Do a variety of High Intensity Interval Training and Steady State CV work. Both have their benefits when it comes to fat loss and fitness. Keeps you interested as well if you break it up. However, don't try and do the full 12 miles of intervals!! Look at perhaps a 20 minute period of intervals in the ride and the rest just pedal along. Don't do the intervals every day, especially as you are only just starting. 12 miles is a good ride for anyone, so don't too hung up on the intervals part.

There will be others more qualified than me but hope this helps in the interim!

Just have some protein in the morning before cycling. Dont bother with any carbs if you are trying to burn a bit of flab. I would just keep it steady tbh till you are used to the ride and can do it easy enough as 12 miles is quite a distance if there is a hill or two and you aint been doing much cv work.

I would advise a fella with a rear end as large as yours to get a re-inforced saddle. Fatty Boom-Boom

I used to do a fair bit of cycling before i got picked for rowing and did a few races too. With the cycling for starters I would recommend just doing the 12 miles nice and steady to get used to the feel of the road, the motion and the period of time you are out for. Once you build up your aerobic capacity, should be looking to do about 20miles comfortably, start some intervals such as 5 mins hard 5 mins easy x 4.

Keep us informed.

Gym-pig wrote:I do have a heart monitor but if I keep it within its fat burning guidelines I will not get there

Not sure what you mean - Do you mean you find it hard to get you HR high enough or something else?

Ader wrote:

Gym-pig wrote:I do have a heart monitor but if I keep it within its fat burning guidelines I will not get there

Not sure what you mean - Do you mean you find it hard to get you HR high enough or something else?

I meant when I use it when jogging it beeps whenever I get any speed up . If it does the same when cycling then I will be going so slow that I actually appear stationary and fall off !

I basically want to go as fat as possible without burning up muscle

Incidentially just been out for a ride and have bruised that area between your sack and anus that a herosexual male has no real reason to know about . No idea what its called ..

Gooc.... wait, you're not catching me out like that!

Gym-pig wrote:
Incidentially just been out for a ride and have bruised that area between your sack and anus that a herosexual male has no real reason to know about . No idea what its called ..

The gooch!!

Oh and a heterosexual male should definately know about it, you should know where to send your baby mama.

Gym-pig wrote:Incidentially just been out for a ride and have bruised that area between your sack and anus that a herosexual male has no real reason to know about . No idea what its called ..

Ahhh the most horrible place in the world

Rilla wrote:Oh and a heterosexual male should definately know about it, you should know where to send your baby mama.

HAHAHAHA

I call it the bass..as its the bit between your ball and ass...bass

Gym-pig: aminos are you friend. I also wouldn't worry about the intervals. Just enjoy the ride, changing pace when you feel like it.

The bit between your balls and hole is called the perineum (technically that's not quite correct, but is what most people refer to it as).

On a female, it's called the chin-rest

Shicky wrote:

Gym-pig wrote:Incidentially just been out for a ride and have bruised that area between your sack and anus that a herosexual male has no real reason to know about . No idea what its called ..

Ahhh the most horrible place in the world

The perineum. I once cut mine. It hurt a lot.

health4ni wrote:On a female, it's called the chin-rest

lol

You got one of them saddles with an indentation in the middle? If not get one! Also padded cycle shorts

ollie wrote:The perineum. I once cut mine. It hurt a lot.

I was going to ask how but maybe better not to know !

Found 12 miles was a little much at the moment - the DOMS in my "area" continues

As im only 5 mins ride away from a country estate Ive been cycling there . Not doing intervals intentionally but the hills there mean that I am having periods of more and less effort .

Just enjoying it at the moment and looking to shed the pounds

After reading this Im eating before and using aminos as H suggests


( the chain did come off today and I landed on the crossbar with my " area" . This did not help the DOMS in any way )

Long distance cycling of any sort requires padded shorts. A bruised butt bone, or worse, is distinctly unpleasant!

Good luck with the cycling big guy.

I've been thinking of buying one to get to work myself as the force have signed up to the Govt cycle2work scheme. So its a cheap way to get a bike. I'm a wimp though so shall wait until spring

Ader wrote:

ollie wrote:The perineum. I once cut mine. It hurt a lot.

I was going to ask how but maybe better not to know !

Actually I just did it when I used to run. Was doing a 20 miler one Sunday and somehow my shorts managed to break through the skin. Believe me when I say it's not something I want to experience again

ollie wrote:Actually I just did it when I used to run. Was doing a 20 miler one Sunday and somehow my shorts managed to break through the skin. Believe me when I say it's not something I want to experience again

eeek

Another reason not to run!!!!!

Well you go swimming. OMG SHARKS!!!

Rorschach wrote:Well you go swimming. OMG SHARKS!!!

lol....sharks are wonderful creatures. Being in the water and seeing a shark swim by is amazing.

Resurrected wrote:

Rorschach wrote:Well you go swimming. OMG SHARKS!!!

lol....sharks are wonderful creatures. Being in the water and seeing a shark swim by is amazing.

I have a MEGA fear of sharks! When I was 7 my dad had a choice of going to Turkey or Hong Kong to work. I had just watched Jaws and kicked up such a stink about the sharks in the harbour at Hong Kong we had to go to Turkey!!!

Being chased by demented swans while swimming is bad enough thanks...