Time to try and get fit again

Systreg · Nov 14, 2011

I've been piling the weight on over the last 2 years, not through choice or being lazy, I started getting some bad breathing problems 2 years ago out of nowhere (it's still not right now), so I had to stop cycling at that point after collapsing off the bike one night unable to breath properly and my arm/chest going numb and tingling, ambulance called etc, I though I was having a heart attack, as I also have heart problems, anyway, with my breathing not being right, I haven't done much except sit at the computer all day since then, getting fatter by the day.

3 years ago I weighed 14 stone 2lbs, I was unfit and a heavy chain smoker, I decided to buy a cheap mountain bike (it weighed 38lbs), and started riding again after not riding for many years, it nearly killed me lol. I cut down on the smoking, got my weight down to 11 stone 12lbs over a period of 9 months having ridden nearly 3000 miles during that period, I was a hell of a lot fitter, but since then with not being able to ride, I'm currently back up to around 15 stone 7lbs.

My breathing still isn't as it should be, but if I don't do something soon, it's just going to get worse, so I've been looking at bikes for the last few days, had my eye on a couple of nice carbon mountain bikes that I have drooled over for a while, proper bike porn

, but I can't justify buying them, as they wont get the use they were intended for (at the moment), so I had to change my mind about them for something more suitable to my needs.

A road bike would be nice and light, but I haven't ridden one of those since 1985, I had a Bianchi Sprint then, I don't think I would feel comfortable with road bike bars these days on these dodgy Irish country lanes. In the end, I decided I couldn't be bothered with an all singing and dancing mountain bike, having to service suspension forks, and messing about with hydraulic disk brakes etc, so I went a bit old school, just a few minutes ago I ordered a 2010 hardtail mountain bike with a rigid carbon fork and v brakes, meaning less maintenance and less weight on the bike, bought this:

http://www.chainreactioncycles.com/Models.aspx?ModelID=45901

With 2012 bikes now on the market, this bike is nicely discounted, I also like SRAM derailleurs/shifters it has, very smooth gearing set up with those, I ordered a few other cheap bits and pieces for it:

http://www.chainreactioncycles.com/Models.aspx?ModelID=12665 (2 x bottles)
http://www.chainreactioncycles.com/Models.aspx?ModelID=8286 (2 x bottle cages)
http://www.chainreactioncycles.com/Models.aspx?ModelID=26726 (2 x tubes)
http://www.chainreactioncycles.com/Models.aspx?ModelID=18822 (2 x tyres)
http://www.chainreactioncycles.com/Models.aspx?ModelID=15541 (1 x rear light)
http://www.chainreactioncycles.com/Models.aspx?ModelID=25816 (1 x track pump)
http://www.chainreactioncycles.com/Models.aspx?ModelID=42178 (1 x mini pump)
http://www.chainreactioncycles.com/Models.aspx?ModelID=73904 (1 x front light)
http://www.chainreactioncycles.com/Models.aspx?ModelID=563 (1 x pedals)
http://www.chainreactioncycles.com/Models.aspx?ModelID=26194 (1 x computer)

Looking forward to delivery and getting riding again

, just hope the lungs hold out so I can carry on and get back in to a riding daily routine, it should help that the new bike only weighs 22.9lbs, compared with the previous 38lbs monster, mind you, the old bike was good for getting fit pushing all that weight along.

foz · Nov 14, 2011

Demonstrates exercise is essential.

Any change to diet during the up-down-up period?

aZooZa · Nov 14, 2011

Get yourself a Suzuki Hayabusa and ride those Irish twisties mate. You need a lot of arm, upper body and leg strength to do that - big heavy motorbikes don't automatically lean into corners, or right themselves afterwards

However, motorbikes don't do much for cardio-vascular improvement, other than the adrenalin factor.

Seriously, my advice would be to go to your GP and get a good check-up, and see what transpires.

I know I'm old, but my motorbike workouts would leave me breathless and completely knackered. Now I'm in China, I miss it all. You have to have balls of molybdenum to ride a pushbike here

Whibs · Nov 14, 2011

As a cardio work out the rowing machine is the very best all over work out you can get and can be easily staggered to ensure better results.

I trained as a BWLA coach in 2002, as far as weight loss and fitness are concerned the rower is far superior to any other single exercise.

A bike tones the lower body and gives average cardio work out, a rower gives every muscle in the body a work out and maximum cardio potential.

At the beginning never train for more than 30 minutes, 4 weeks later you can increase the intensity.

Need any training tips let me know, happy to point out tips and tricks for maximum value

BREWSTERS · Nov 14, 2011

Good call Whibs!

A few years ago I bought a Concept2 rower - fantastic.

mojoco · Nov 14, 2011

BREWSTERS said:
Good call Whibs!

A few years ago I bought a Concept2 rower - fantastic.

I have got a Concept2 rower as well. It makes a lovely clothes horse.

afx · Nov 14, 2011

mojoco said:
I have got a Concept2 rower as well. It makes a lovely clothes horse.

Haha

Notice too there's never a queue to get on the concept 2 at the gym -- too much effort for most people and is for sure the least used bit of equipment.

Whibs · Nov 14, 2011

Most rowing machines are ignored as it considered hard work. But you will see the difference if you are serious about losing weight, far quicker than a bike;-)

In 2003

afx said:
Haha

Notice too there's never a queue to get on the concept 2 at the gym -- too much effort for most people and is for sure the least used bit of equipment.

retired_member32 · Nov 14, 2011

how strange i always thought the rower is a easy option at the Gym ,i can literally row for hours but when you put me on the cross-trainer my lungs feel like they are close to exploding and my calf muscles pull like mad all within 5 mins...

TinkyWinky · Nov 14, 2011

As a cardio work out the rowing machine is the very best all over work out you can get and can be easily staggered to ensure better results

AFAIK the average person will burn calories at a very similar rate swimming - but that's not very practical on the lanes in Ireland

!

Just note that to maximise calorie burn on a rower you have to be consistently powerful with leg work and arm work at the end of the stroke - which not many people are if you watch their technique! Be careful of your back too as if you do it wrong - it's easy to pick up back niggles!

I've always found swimming better provided you actually keep a minimum 2-4 beat kick and tumble turn at the end of each length. It's even better if you have the luxury of a 50m pool!!

Some of the reason may be because it's easier to do a 20min+ workout - unlike a rower where a lot of people are bored to tears after 5!!!

Both are great for low impact workouts though - far far better than running and all the issues with knee injuries and the such!

Good luck
Cheers
TW

Systreg · Nov 14, 2011

foz said:
Any change to diet during the up-down-up period?

When I was last cycling, I was eating a lot of chicken, fish, pasta, fruit etc, I cut out all the crisps, chocolate, cake and general fatty junk food. After stopping riding, over time, I got back in to bad eating habits such as crisps, I love crisps, so if the mrs got those large multi bags with 30 packs in them, I would happily sit there and eat 15 packs at a time.

I did cut the crisps out again a long while back as they are so fatty, I just have a packet occasionally now. I don't eat a great deal, no breakfast or lunch, I don't get up until lunch time as I go to bed between around 5:00am mostly, maybe a fruit bar when I get up, dinner around 4:30pm, which is usually pretty healthy, and maybe a sandwich or some toast at night, and always have some chocolate bar type stuff each night with coffee at 8:30pm, and that's all I eat each day, but of course, zero exercise and eating late in the day are the main reasons for the weight gain.

@ Dale, when I'm as old as you and having my mid life crisis, I might get a motorbike instead :lol:

@ Whibs/others, I've used a rowing machine that looked like that Concept2, whilst I agree they are great for exercise, they just don't suit me at all, I've been on professional treadmills before, and like a rowing machine, it just feels alien to me. I see people running on treadmills and it looks easy, but when I went on one, I must have looked like Norman Wisdom on a fun house at the fair lol, I was all over the place, could hardly stand up, certainly couldn't run on it properly, the only exercise I've ever done is cross country running, cycling and weight training, think I'll stick with the bike for now, but will buy a multi gym for my upper half if all goes to plan with the cycling.

Whibs · Nov 14, 2011

deliajen said:
how strange i always thought the rower is a easy option at the Gym ,i can literally row for hours but when you put me on the cross-trainer my lungs feel like they are close to exploding and my calf muscles pull like mad all within 5 mins...

Increase the resistance

afx · Nov 14, 2011

deliajen said:
how strange i always thought the rower is a easy option at the Gym ,i can literally row for hours but when you put me on the cross-trainer my lungs feel like they are close to exploding and my calf muscles pull like mad all within 5 mins...

For sure the rower is hardest bit of kit.

If you want to put it to the test, put the Concept 2 slider to 10 and set 2000 metres as a target. If you're going as hard as possible to get your best time you will literally fall of the machine, nearly vomit and that's it you're spent, workout over.

BREWSTERS · Nov 14, 2011

afx said:
For sure the rower is hardest bit of kit.

If you want to put it to the test, put the Concept 2 slider to 10 and set 2000 metres as a target. If you're going as hard as possible to get your best time you will literally fall of the machine, nearly vomit and that's it you're spent, workout over.

Try for under 8 minutes.

Blossom · Nov 14, 2011

deliajen said:
how strange i always thought the rower is a easy option at the Gym ,i can literally row for hours but when you put me on the cross-trainer my lungs feel like they are close to exploding and my calf muscles pull like mad all within 5 mins...

Same for me (well half an hour). Don't know what make the rowers are at my gym but I always set it to the max, which is 10.

afx said:
If you're going as hard as possible to get your best time you will literally fall of the machine, nearly vomit and that's it you're spent, workout over.

I thought the whole point was to pull hard and consistently, focusing on your arms, rather than fast...

afx · Nov 14, 2011

Blossom said:
Same for me (well half an hour). Don't know what make the rowers are at my gym but I always set it to the max, which is 10.

I thought the whole point was to pull hard and consistently, focusing on your arms, rather than fast...

A damper setting of 10 will likely mean a slower stroke rate due to the higher intensity / more power required to keep the flywheel spinning as it decelerates faster.

It depends on what you're tying to achieve and your strength / CV ability, body type etc.

All explained here >> http://concept2.co.uk/training/answers?id=12

afx · Nov 14, 2011

BREWSTERS said:
Try for under 8 minutes.

7.00 was the best I ever got and never wanted and to even try again after that -- far too much effort / pain. I think you need to have some masochistic streak to want to repeatedly try and best your 2000M time.

ratboy · Nov 14, 2011

Hey Rory,

Nice bike that - well priced as well. SRAM is ace, really positive, although fairly expensive to replace.

I think it's a bit of change in everything in your lifestyle that will pay off BIG TIME. I've been riding bikes semi-professionally since I was 15, Mountain Biking and now road racing and track racing, so i'll try and give you some insight into what i've learnt maybe you can take little bits and pieces and it'll have a positive effect.

So, a few comments on what you've said:

EATING
It really important to eat a little often. Breakfast is the most important meal, and even if you have one slice of wholemeal toast, it'll kick start your metabolism, and make you feel awake and ready for the day. Pint of water is good too, hydrate after sleep. 15 bags of crisps - you serious? Shit man, the amount of salt in those is scary - bet that makes you feel lazy and crap. Changing from instant fixes and sugary drinks down to basic foods like fruit, cereals and bran brings down the up and down hits you get with sugar and crisps - in the long run it's far more healthy and again makes you feel good.

SLEEPING
Mate sounds like you are all over the place. Maybe try and change your routine? You could get a nice hour ride in before lunch and start the day well.

STARTING RIDING AGAIN
I think it's really important that you take it easy when you get this new machine. Short very steady riding will leave you buzzing, rather than totally knackered. Remember if you want to enjoy it, you need to leave your body ready for the next ride... plus you get a massive buzz from fresh air and exercise and if you are enjoying it, you'll be more likely to continue and ride every day, which over the long term will pay you back big time.

Why not try and look for a cycling club locally that does beginner rides, I've met some amazing people riding from the ex boss of Asda to those with serious illness - it's a common goal of many people to be fitter and healthier and sharing that can be really positive.

SMOKING
Quit asap.

Like Dale says, get a check up before riding by your GP - just to be safe.

Good luck mate, sounds positive so far - great sport I owe it a lot.

Johnny

Systreg · Nov 15, 2011

Nice bike that - well priced as well. SRAM is ace, really positive, although fairly expensive to replace.

@ Johnny, Yeah, SRAM is very good kit, had that on my last bike also, it was one of my main deciding factors on which bike to go with this time.

EATING:

Yes, I was serious about the 15 bags of crisps, and yes, that's a lot of salt as well as the fat they contain, I'm a bit of a salt freak, I smother all food in it, although I have been using lo-salt for years now.

I also put a bit of salt in my bike water bottles mixed with juice and water when I cycle, it's handy having some salt in drinks as I sweat like a pig even when it's cold, and I lose a hell of a lot of of fluids when cycling, so the salt helps there at least with preventing muscle weakness and cramps etc.

The mrs is always on at me to eat more fruit, which I shall start doing again when I'm riding again, I used to get through more bananas than a monkey when I was last riding, also used to eat bran flakes as you suggest, those are already on the new and improved shopping list

SLEEPING:

I have really bad problems sleeping, so I tend to stay awake for as long as possible so that I can fall asleep quicker.

For a long time I've had sounds like bombs or gun shots going off in my head when I'm falling asleep and whilst asleep, which wakes me up with a proper fright, or imagine your asleep and someone comes to the side of your bed and bangs 2 large symbals together, scares the crap out of you, those are the noises I get in my head constantly each night.

Now don't fecking laugh lol, I'm not diagnosed, but I get pretty much all the same symptoms as exploding head syndrome, great name that haha, I also get visual disturbances like glowing balls suddenly appearing and hanging above the bed for a second when it wakes me up, then they vanish, weird shit :lol:, completely normal when I'm awake, but if I were to lay down right now, as soon as I close my eyes, I can feel it starting.

I slept a lot better when cycling before, purely because as well as being out for some 20 - 60 mile rides during some days, I always used to go out at 10:00pm (weather permitting) for an hour and do a 15 mile loop on the road, which used to help me sleep, which is also why I got the bright front lights for this new bike, as I'm in the countryside in the middle of nowhere and they will enable me to at least do some night riding along country lanes here as well.

STARTING RIDING AGAIN:

Spot on mate, I'll be taking it very easy, when I started riding again 3 years ago, after many years of not being on a bike, I thought I could jump on the bike and it would be like I was when I was younger when I rode a lot, but no, I only got to the end of my street and I was already knackered and had to rest for a few minutes, that's the smoking for you, I ended up doing 3.6 miles on that first ride and it nearly killed me, I have these notes from the time:

February
Top speed 19.9 mph (down a hill)
Avg speed = 9.2 mph
Distance = 3.61 miles
Time 24:07:09

Pulse before ride = 72
Pulse after ride = 138
Pulse 10 minutes later = 108
Pulse 20 minutes later = 102
Pulse 65 minutes later = 94

As you can see, 24 minutes to cover 3.6 miles and the lousy average speed

, I was actually very embarrassed with that at the time, my body was in agony the next day, but I still went out and did 4.5 miles.

Compare that above with how I was just 5 months after the first ride and a lot fitter after many rides, better speed, longer distance, better average speed and recovery times:

July
Top speed 24.5 mph (down a hill)
Avg speed = 13.1 mph
Distance = 60.53 miles (31 miles on road + 29 miles on off-road trail)
Time 04:36:34

Pulse before ride = 78
Pulse after ride = 110
Pulse 10 minutes later = 96
Pulse 20 minutes later = 82
Pulse 60 minutes later = 80

Hopefully I can get back to at least that sort of level of fitness and distances again. I had plans to train for entering cross country marathon races, riding from London to Paris, doing the coast to coast etc before I got Ill, I think races are out of the question now that I'm a couple of years older and heading towards 46, that was probably my last chance, but I would at least like to be able to do some extra long rides over time.

SMOKING:

I've tried to give up before, I can get down to about 10 roll-ups a day, but can't give up completely, reading books about giving up smoking wont work on me, neither will hypnotherapy, I either have to do it off my own back and go cold turkey, or not at all, and I know it's going to be the latter, the best I can do is cut down again, I currently smoke a minimum of 1oz or rolling tobacco a day, but can get that down to 1/2 oz a day and less if need be, and I need to.

I wont bother seeing a doctor before riding, I'll just play it by ear and see how I feel, my body will let me know if I'm doing too much too soon. When I was last in the hospital a couple of years back having lung funtion tests done, I asked the consultant if I would be alright to ride again, he was all for it.

Thanks for taking the time to post your input, Johnny, much appreciated mate.