Reducing the weight, losing the jingles bits, cycling faster and longer.

Reducing the weight, losing the jingles bits, cycling faster and longer than I could before these are the things that interest me. Three years ago, I set out on my bike, at the time, to cycle 3.5 KM to the train station (I live in Ireland, we use trains a lot) going to work. I had just brought a mountain bike, unfortunately I later found out this did not met my later needs. I had to stop twice to catch my breath it was the first time I had cycled in 10 years, over the 10 years I had put on a lot a weight (stones) and was not getting enough excise.  Three years on I have lost weight, put it back on, I have lose some weight again, but I can now cycle 180+ KM and have completed a good few long cycles.  Some progress has been made.

  

So what have I learned?

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• Setting goals is very important, but more important is planning what you will do after you reach your goal(s). Splitting the goals into achievable smaller goals is also very important especially when starting off.  If your goal is to cycle 30KM for charity, be ready to have your next target, otherwise you will leave the bike in the shed, saying “now that done or I am never doing that again”. Result you put back on the weight, or lose the fitness you work so hard to get.  It only takes a week or two. 

• Start off slow; Start doing small distances like 3-5 km or 15-20 minutes, and build up from there. If you come back from a cycle starting at 10km, and you’re not use to this distance, two things will happen. You will either get hurt or you will be sore the next day and will not get back on for a few days or weeks.  Build up slowly; there is some good sound information on this site to get you started Link.

• Be consist, this is very important; get a plan and stick to it. Stopping and starting, missing weeks is not good and will result in putting the weight back on and you getting discouraged. A great book if you are using cycling to lose weight is Ride Your Way Lean (Link). One tip I found which works, if you don’t feel like cycling when you planned to, go anyway, if after 15-20 minutes into the cycle you feel the same way head home. At least this way you got 20+ minutes in and you’re not in front of the TV or eating stuff you should not be. :-)

• You will crash or have set backs (literally, and in your plans to lose weight); find a cycling club or go cycling with friends will help keep you motivated. Cycling on your own is hard, if the weather is bad, knowing you have made commitments will help you get out on the bike. I was luckily to have a friend to head out cycling with when I started, he is a real cyclist, so cycling slow was not much fun for him. His help, encouragement and advice was priceless. One of the reasons I am still cycling today.Thanks Declan. 

• Tell everyone your goal; Very hard to back out later.  I publish on FaceBook when I am  planning to cycle in an event and starting to lose weight. It is out there, everyone knows, knowing this will keep you motivated. People will ask how you are getting on, or tell you how well your doing this all helps to motivate you.

• Starting in summer is great; good weather (sometimes in Ireland :-)), but plan for the winter.  Cycling gear is not that cheap, one tip is to buy out of session, i.e. buy winter gear in spring for next winter, summer gear in winter.  This way you can save a bit of money. Remember “There's no such thing as bad weather, only bad clothes”. If you are comfortable and warm in winter and cool in summer, you will be more likely to get out on the bike in any weather and stay out.  Spin classes are a great way to stay fit over the winter, an indoor trainer or rollers is also very good, but can be a bit boring.  Invite friends over and have your own training session, making it a weekly event, will help keep the motivation going.

• Build your cycling (or whatever your activity is) into your day; Cycle/Run to work is a great way to do this.  If you live to far, leave early and get off the bus or train a few stops early and walk/run/cycle the rest of the way. If you are driving, put the bike in the back of the car, and cycle half the way to work. Over time increase the distance, before you know it you will be cycling all the way to work.  This approach really works; I new compute 42 KM to work a few time as week, I started off cycling to the train, then half way home and into work. Until one day I missed the train, and cycled to work, my wife nearly killed me. All she could think of you he could have had a heart Attack.  This comes back to setting goals, working towards them and be for your know it your off and cycling to work.

• Before you start, get yourself checked out, go to the doctor. This is really important, no matter what activity you are planning to do. A lot of us are not 19-25 anymore for those of you who still are, enjoy!.

• Eat well; Sleep well equals the ability to cycling and train hard.  One good place for information on nutrition is Susan Jane White she is the food guru on The Tom Dunne Show, on Newstalk 106FM radio each week. Check out the pod casts Podcasts. Great ideas if you are intolerant to some foods.

There is some more stuff but we can leave this for another day.  Happy cycling.