Mixing
Need recommendations to improve speed for my weight loss journey with cycling :)
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up vote
2
down vote
favorite
Hope you guys are having good time.
About me: I am new to this forum, as i am doing cycling since some months.
I started cycling for weight loss, now i am addicted to it.
I have avg speed about 23 to 28 Km/h.i usually rode around 3 - 4 days a week and 80 - 100 Km distance(total).
now my weight is frozen in a slab limit which i am not able to break since long.
Please guide me what sort of routine/action i need to follow to overcome this hurdle. Do i go for more Avg speed or increase distance?
Thanks with Kind Regards.
road-bike weight road
asked 1 hour ago
Mubb
112
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up vote
2
down vote
favorite
Hope you guys are having good time.
About me: I am new to this forum, as i am doing cycling since some months.
I started cycling for weight loss, now i am addicted to it.
I have avg speed about 23 to 28 Km/h.i usually rode around 3 - 4 days a week and 80 - 100 Km distance(total).
now my weight is frozen in a slab limit which i am not able to break since long.
Please guide me what sort of routine/action i need to follow to overcome this hurdle. Do i go for more Avg speed or increase distance?
Thanks with Kind Regards.
road-bike weight road
asked 1 hour ago
Mubb
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
add a comment |Â
up vote
2
down vote
favorite
up vote
2
down vote
favorite
Hope you guys are having good time.
About me: I am new to this forum, as i am doing cycling since some months.
I started cycling for weight loss, now i am addicted to it.
I have avg speed about 23 to 28 Km/h.i usually rode around 3 - 4 days a week and 80 - 100 Km distance(total).
now my weight is frozen in a slab limit which i am not able to break since long.
Please guide me what sort of routine/action i need to follow to overcome this hurdle. Do i go for more Avg speed or increase distance?
Thanks with Kind Regards.
road-bike weight road
asked 1 hour ago
Mubb
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
Hope you guys are having good time.
About me: I am new to this forum, as i am doing cycling since some months.
I started cycling for weight loss, now i am addicted to it.
I have avg speed about 23 to 28 Km/h.i usually rode around 3 - 4 days a week and 80 - 100 Km distance(total).
now my weight is frozen in a slab limit which i am not able to break since long.
Please guide me what sort of routine/action i need to follow to overcome this hurdle. Do i go for more Avg speed or increase distance?
Thanks with Kind Regards.
road-bike weight road
road-bike weight road
asked 1 hour ago
Mubb
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 1 hour ago
Mubb
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 1 hour ago
Mubb
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 1 hour ago
Mubb
112
asked 1 hour ago
Mubb
112
112
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
New contributor
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
Mubb is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
add a comment |Â
add a comment |Â
2 Answers
2
active
oldest
votes
up vote
3
down vote
Most important - Well done in loosing weight, what you experiencing is very normal, don't let it put you off.
A word of warning - despite the common perceptions, most people do not loose weight exercising. Their appetite increases to compensate for the the increased calorie demands, this could be whats happening to you.
Personally I think focusing on weight is at the expense of overall health and well being detracts from the progress most people make and demoralizes them needlessly. Take the weight loss as a part of the equation, but focus more on your fitness and progress. When you started, how far and fast, how often were you riding, how does that compare to now? Are you happier now? Focus on the wins.
Exercise builds muscle, which is heavier (and healthier) than fat - if the weight loss has leveled out because you are building muscle, keep doing what your doing. It may be too late, but measurement is a better guide to progress than weight - did you measure yourself before starting? If not, are your cloths looser, are they still getting looser? Are you feeling less flabby?
To continue to make progress you may need to mix it up a bit. Adding resistance exercises would help - I am a fan of body weight exercises - pushups, pull ups, squats, burpees etc will balance out the cycling. No need for expensive gym memberships and machines, the only thing most people are missing at home is a pullups bar.
As far as cycling, you can also mix it up - instead of training all the time at once pace, you need to have sessions of slow, long distance and sessions that are short, high effort. Also look at doing sprints after a good warmup, - 30seconds at absolute maximum effort, 30-60 seconds to recover, repeat 5 -10 times then cool down. Do these in a short session (if you do this properly, it will be short)
A good guide will be 3 - 4 sessions a week, one will be half you weekly distance at a steady, comfortable pace. One will be short and fast.
Have a look on the internet for suggest training program - they will look something like this
Day 1 - 50% of weekly distance at slow steady pace
Day 2 - rest
Day 3 - 20% weekly distance at max effort.
day 4 - rest
day 5 - rest
day 6 - 30% weekly distance at 'race' pace.
day 7 - rest
One of my favorites - "You don't get fit exercising, you get get fit recovering from exercise."
Hopefully this is enough to get you started - there is a lot of information out there, some will not agree with what I believe. We are all different, sift though it and work out whats right for you. If what you doing does not work, or stops working, no matter who says it, change something.
answered 25 mins ago
mattnz
23k13171
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
add a comment |Â
up vote
0
down vote
In the end it's all about calories in vs calories out. Cycling longer or at higher intensity will both increase the amount of calories you burn. However, the most important factor is what suits you best.
If you enjoy 4h rides, do them. If you enjoy going up a hill/mountain for half an hour as fast a possible, do it.
You could get a power meter if you want real numbers on how much energy expenditure you have on each ride. I think this only makes sense if you are closely monitoring calories though.
answered 16 mins ago
Michael
2,127512
add a comment |Â
2 Answers
2
active
oldest
votes
2 Answers
2
active
oldest
votes
active
oldest
votes
active
oldest
votes
up vote
3
down vote
Most important - Well done in loosing weight, what you experiencing is very normal, don't let it put you off.
A word of warning - despite the common perceptions, most people do not loose weight exercising. Their appetite increases to compensate for the the increased calorie demands, this could be whats happening to you.
Personally I think focusing on weight is at the expense of overall health and well being detracts from the progress most people make and demoralizes them needlessly. Take the weight loss as a part of the equation, but focus more on your fitness and progress. When you started, how far and fast, how often were you riding, how does that compare to now? Are you happier now? Focus on the wins.
Exercise builds muscle, which is heavier (and healthier) than fat - if the weight loss has leveled out because you are building muscle, keep doing what your doing. It may be too late, but measurement is a better guide to progress than weight - did you measure yourself before starting? If not, are your cloths looser, are they still getting looser? Are you feeling less flabby?
To continue to make progress you may need to mix it up a bit. Adding resistance exercises would help - I am a fan of body weight exercises - pushups, pull ups, squats, burpees etc will balance out the cycling. No need for expensive gym memberships and machines, the only thing most people are missing at home is a pullups bar.
As far as cycling, you can also mix it up - instead of training all the time at once pace, you need to have sessions of slow, long distance and sessions that are short, high effort. Also look at doing sprints after a good warmup, - 30seconds at absolute maximum effort, 30-60 seconds to recover, repeat 5 -10 times then cool down. Do these in a short session (if you do this properly, it will be short)
A good guide will be 3 - 4 sessions a week, one will be half you weekly distance at a steady, comfortable pace. One will be short and fast.
Have a look on the internet for suggest training program - they will look something like this
Day 1 - 50% of weekly distance at slow steady pace
Day 2 - rest
Day 3 - 20% weekly distance at max effort.
day 4 - rest
day 5 - rest
day 6 - 30% weekly distance at 'race' pace.
day 7 - rest
One of my favorites - "You don't get fit exercising, you get get fit recovering from exercise."
Hopefully this is enough to get you started - there is a lot of information out there, some will not agree with what I believe. We are all different, sift though it and work out whats right for you. If what you doing does not work, or stops working, no matter who says it, change something.
answered 25 mins ago
mattnz
23k13171
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
add a comment |Â
up vote
3
down vote
Most important - Well done in loosing weight, what you experiencing is very normal, don't let it put you off.
A word of warning - despite the common perceptions, most people do not loose weight exercising. Their appetite increases to compensate for the the increased calorie demands, this could be whats happening to you.
Personally I think focusing on weight is at the expense of overall health and well being detracts from the progress most people make and demoralizes them needlessly. Take the weight loss as a part of the equation, but focus more on your fitness and progress. When you started, how far and fast, how often were you riding, how does that compare to now? Are you happier now? Focus on the wins.
Exercise builds muscle, which is heavier (and healthier) than fat - if the weight loss has leveled out because you are building muscle, keep doing what your doing. It may be too late, but measurement is a better guide to progress than weight - did you measure yourself before starting? If not, are your cloths looser, are they still getting looser? Are you feeling less flabby?
To continue to make progress you may need to mix it up a bit. Adding resistance exercises would help - I am a fan of body weight exercises - pushups, pull ups, squats, burpees etc will balance out the cycling. No need for expensive gym memberships and machines, the only thing most people are missing at home is a pullups bar.
As far as cycling, you can also mix it up - instead of training all the time at once pace, you need to have sessions of slow, long distance and sessions that are short, high effort. Also look at doing sprints after a good warmup, - 30seconds at absolute maximum effort, 30-60 seconds to recover, repeat 5 -10 times then cool down. Do these in a short session (if you do this properly, it will be short)
A good guide will be 3 - 4 sessions a week, one will be half you weekly distance at a steady, comfortable pace. One will be short and fast.
Have a look on the internet for suggest training program - they will look something like this
Day 1 - 50% of weekly distance at slow steady pace
Day 2 - rest
Day 3 - 20% weekly distance at max effort.
day 4 - rest
day 5 - rest
day 6 - 30% weekly distance at 'race' pace.
day 7 - rest
One of my favorites - "You don't get fit exercising, you get get fit recovering from exercise."
Hopefully this is enough to get you started - there is a lot of information out there, some will not agree with what I believe. We are all different, sift though it and work out whats right for you. If what you doing does not work, or stops working, no matter who says it, change something.
answered 25 mins ago
mattnz
23k13171
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
add a comment |Â
up vote
3
down vote
up vote
3
down vote
Most important - Well done in loosing weight, what you experiencing is very normal, don't let it put you off.
A word of warning - despite the common perceptions, most people do not loose weight exercising. Their appetite increases to compensate for the the increased calorie demands, this could be whats happening to you.
Personally I think focusing on weight is at the expense of overall health and well being detracts from the progress most people make and demoralizes them needlessly. Take the weight loss as a part of the equation, but focus more on your fitness and progress. When you started, how far and fast, how often were you riding, how does that compare to now? Are you happier now? Focus on the wins.
Exercise builds muscle, which is heavier (and healthier) than fat - if the weight loss has leveled out because you are building muscle, keep doing what your doing. It may be too late, but measurement is a better guide to progress than weight - did you measure yourself before starting? If not, are your cloths looser, are they still getting looser? Are you feeling less flabby?
To continue to make progress you may need to mix it up a bit. Adding resistance exercises would help - I am a fan of body weight exercises - pushups, pull ups, squats, burpees etc will balance out the cycling. No need for expensive gym memberships and machines, the only thing most people are missing at home is a pullups bar.
As far as cycling, you can also mix it up - instead of training all the time at once pace, you need to have sessions of slow, long distance and sessions that are short, high effort. Also look at doing sprints after a good warmup, - 30seconds at absolute maximum effort, 30-60 seconds to recover, repeat 5 -10 times then cool down. Do these in a short session (if you do this properly, it will be short)
A good guide will be 3 - 4 sessions a week, one will be half you weekly distance at a steady, comfortable pace. One will be short and fast.
Have a look on the internet for suggest training program - they will look something like this
Day 1 - 50% of weekly distance at slow steady pace
Day 2 - rest
Day 3 - 20% weekly distance at max effort.
day 4 - rest
day 5 - rest
day 6 - 30% weekly distance at 'race' pace.
day 7 - rest
One of my favorites - "You don't get fit exercising, you get get fit recovering from exercise."
Hopefully this is enough to get you started - there is a lot of information out there, some will not agree with what I believe. We are all different, sift though it and work out whats right for you. If what you doing does not work, or stops working, no matter who says it, change something.
answered 25 mins ago
mattnz
23k13171
Most important - Well done in loosing weight, what you experiencing is very normal, don't let it put you off.
A word of warning - despite the common perceptions, most people do not loose weight exercising. Their appetite increases to compensate for the the increased calorie demands, this could be whats happening to you.
Personally I think focusing on weight is at the expense of overall health and well being detracts from the progress most people make and demoralizes them needlessly. Take the weight loss as a part of the equation, but focus more on your fitness and progress. When you started, how far and fast, how often were you riding, how does that compare to now? Are you happier now? Focus on the wins.
Exercise builds muscle, which is heavier (and healthier) than fat - if the weight loss has leveled out because you are building muscle, keep doing what your doing. It may be too late, but measurement is a better guide to progress than weight - did you measure yourself before starting? If not, are your cloths looser, are they still getting looser? Are you feeling less flabby?
To continue to make progress you may need to mix it up a bit. Adding resistance exercises would help - I am a fan of body weight exercises - pushups, pull ups, squats, burpees etc will balance out the cycling. No need for expensive gym memberships and machines, the only thing most people are missing at home is a pullups bar.
As far as cycling, you can also mix it up - instead of training all the time at once pace, you need to have sessions of slow, long distance and sessions that are short, high effort. Also look at doing sprints after a good warmup, - 30seconds at absolute maximum effort, 30-60 seconds to recover, repeat 5 -10 times then cool down. Do these in a short session (if you do this properly, it will be short)
A good guide will be 3 - 4 sessions a week, one will be half you weekly distance at a steady, comfortable pace. One will be short and fast.
Have a look on the internet for suggest training program - they will look something like this
Day 1 - 50% of weekly distance at slow steady pace
Day 2 - rest
Day 3 - 20% weekly distance at max effort.
day 4 - rest
day 5 - rest
day 6 - 30% weekly distance at 'race' pace.
day 7 - rest
One of my favorites - "You don't get fit exercising, you get get fit recovering from exercise."
Hopefully this is enough to get you started - there is a lot of information out there, some will not agree with what I believe. We are all different, sift though it and work out whats right for you. If what you doing does not work, or stops working, no matter who says it, change something.
answered 25 mins ago
mattnz
23k13171
answered 25 mins ago
mattnz
23k13171
answered 25 mins ago
mattnz
23k13171
answered 25 mins ago
mattnz
23k13171
23k13171
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
add a comment |Â
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
+1 for adding some exercise apart from cycling since it's a repetitious movement with little variation. A few pull-ups, push-ups, squats and deadlifts (unfortunately you need a barbell and quite some weight for those) go a long way to balance it. Strength training is also great fun, especially in the winter when the weather is bad.
– Michael
6 mins ago
add a comment |Â
up vote
0
down vote
In the end it's all about calories in vs calories out. Cycling longer or at higher intensity will both increase the amount of calories you burn. However, the most important factor is what suits you best.
If you enjoy 4h rides, do them. If you enjoy going up a hill/mountain for half an hour as fast a possible, do it.
You could get a power meter if you want real numbers on how much energy expenditure you have on each ride. I think this only makes sense if you are closely monitoring calories though.
answered 16 mins ago
Michael
2,127512
add a comment |Â
up vote
0
down vote
In the end it's all about calories in vs calories out. Cycling longer or at higher intensity will both increase the amount of calories you burn. However, the most important factor is what suits you best.
If you enjoy 4h rides, do them. If you enjoy going up a hill/mountain for half an hour as fast a possible, do it.
You could get a power meter if you want real numbers on how much energy expenditure you have on each ride. I think this only makes sense if you are closely monitoring calories though.
answered 16 mins ago
Michael
2,127512
add a comment |Â
up vote
0
down vote
up vote
0
down vote
In the end it's all about calories in vs calories out. Cycling longer or at higher intensity will both increase the amount of calories you burn. However, the most important factor is what suits you best.
If you enjoy 4h rides, do them. If you enjoy going up a hill/mountain for half an hour as fast a possible, do it.
You could get a power meter if you want real numbers on how much energy expenditure you have on each ride. I think this only makes sense if you are closely monitoring calories though.
answered 16 mins ago
Michael
2,127512
In the end it's all about calories in vs calories out. Cycling longer or at higher intensity will both increase the amount of calories you burn. However, the most important factor is what suits you best.
If you enjoy 4h rides, do them. If you enjoy going up a hill/mountain for half an hour as fast a possible, do it.
You could get a power meter if you want real numbers on how much energy expenditure you have on each ride. I think this only makes sense if you are closely monitoring calories though.
answered 16 mins ago
Michael
2,127512
answered 16 mins ago
Michael
2,127512
answered 16 mins ago
Michael
2,127512
answered 16 mins ago
Michael
2,127512
2,127512
add a comment |Â
add a comment |Â
Mubb is a new contributor. Be nice, and check out our Code of Conduct.
Mubb is a new contributor. Be nice, and check out our Code of Conduct.
Mubb is a new contributor. Be nice, and check out our Code of Conduct.
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