Confused about weight loss

[jimboalee]

What I cant understand jim is.. why you cycle to work (and possibly to the gym) then go on the stationary bike?

Firstly too much cycling can only add to the boredom and secondly the gym bike will be nowhere as comfortable as your own bike setup.

What I can't understand Garz is........

 

[Garz]

Jimbo before I got into cycling since my school years anything over 20mins on a stationary (gym) bike would be torture. With the introduction of portable music it got better but if I had the chance theres no way I would be on a stationary bike if I had the option to ride outdoors.

I guess as your training for the classic and are in the gym anyway...

 

[Garz]

Jimbo before I got into cycling since my school years anything over 20mins on a stationary (gym) bike would be torture. With the introduction of portable music it got better but if I had the chance theres no way I would be on a stationary bike if I had the option to ride outdoors.

I guess as your training for the classic and are in the gym anyway...

 

[PK99]

As a rule of thumb your max HR is 220-your age. I'd say >70% of your HR and you are burning fat. Go out and ride on the road, very different then riding on some rollers.

Don't use that formula!

Do a test!

I'm 54.
220-54 = 166 max heart rate.

I cruise up steady climbs with minimal stress at 166!

Sub max test I've done suggest anything between 180 and 200 as my max.

 

[PK99]

As a rule of thumb your max HR is 220-your age. I'd say >70% of your HR and you are burning fat. Go out and ride on the road, very different then riding on some rollers.

Don't use that formula!

Do a test!

I'm 54.
220-54 = 166 max heart rate.

I cruise up steady climbs with minimal stress at 166!

Sub max test I've done suggest anything between 180 and 200 as my max.

 

[PK99]

220 - minus your age is about as accurate as looking out of the window and picking a number!

.

I did read one time that the genesis of that formula was a couple of cardiologists heading off the a conference and doing a quick literature search of age vs max heart rate and plotting a linear fit. It was never intended as an exercise/training mantra but became one by accident.

 

[PK99]

220 - minus your age is about as accurate as looking out of the window and picking a number!

.

I did read one time that the genesis of that formula was a couple of cardiologists heading off the a conference and doing a quick literature search of age vs max heart rate and plotting a linear fit. It was never intended as an exercise/training mantra but became one by accident.

 

[Bill Gates]

What is the best heart rate zone to lose weight?

Right I am just under 16 stone and I am 5'10 in height, I am semi fit but just go through lazy spells, hence the weight. I am looking to get back down to about 14 stone, I am not interested in racing just losing weight.

I got a roller and have done just over 113 miles, I don't really have a training plan, I have just being going up and down the gears to pass the time. I am using a hybrid with an alfine hub on 26 inch wheels.

I have decided to try and do my training in a specific heart rate zone but I just want to make sure I am in the right zone for weight loss, I can deal with muscle mass at a later date, I just want to see results as quick as possible.

Today I tried to find out my max heart rate, I cycled at roughly 24mph for about 4 minuets but I could only get to 144bpm, I would have thought it should have been higher than this.

I decided to train in the heart rate of 100-110bpm, for 1 hour and 25 minutes but I just don't feel that I got anything out of the session, I only averaged 12.1 mph but just didn't feel overworked.

Below are my roller results, today result is in the heart rate zone but the last few before this where when I have been pushing a bit harder and feeling as though I have worked out.

DATE TIME MINUTES MILES AVERAGE MPH MAX MPH

04/01/10 - 00:35:10 - 8.38 - 14.3 - 23.5
05/01/10 - 00:40:00 - 9.08 - 13.6 - 24.5
06/01/10 - 00:30:45 - 6.51 - 12.7 - 20.9
07/01/10 - 00:00:00 - 0.00 0 0
08/01/10 - 01:00:00 - 15.25 - 15.2 - 25.3
09/01/10 - 00:00:00 0.00 0 0
10/01/10 - 01:03:56 - 16.63 - 15.6 - 25.5
11/01/10 - 00:00:00 0.00 0 0
12/01/10 - 01:05:02 - 18.38 - 16.9 - 24.9
13/01/10 - 01:20:00 - 21.85 - 16.3 - 25.3
14/01/10 - 00:00:00 0.00 0 0
15/01/10 - 01:25:00 - 17.17 - 12.1 - 24.4


So can someone help me as to what zone to train in?

Thanks and sorry for the long winded post

Mark

Hi Mark

If you want to lose weight then cycling will obviously help by burning calories and improve your CV system, which is a double whammy towards better health. If you were already very fit i.e. your CV system has been worked regularly over time then training in a particluar zone will have a relevance.

As a rule of thumb if it's hard keep it short and allow for recovery; and if it's long keep it at a lower intensity so that you can do more of it on a more frequent basis. Both work the CV system and both burn calories.

If you are overweight then just by losing some lbs you will improve your CV system without doing anything else. If you are unfit then a not very big effort will raise your HR considerably so you have to build up to doing longer rides.

If I were you I would just go out and ride your bike at a comfortable pace and slowly increase the distance. As you get fitter then you will be going faster for the same RPE (rate of perceived effort). Training in a particular HR zone will have more relevance later. More important is your ability to keep motivated and not overload your body's ability to recover by using too strict a schedule re number of hours in a HR zone.

 

[Bill Gates]

What is the best heart rate zone to lose weight?

Right I am just under 16 stone and I am 5'10 in height, I am semi fit but just go through lazy spells, hence the weight. I am looking to get back down to about 14 stone, I am not interested in racing just losing weight.

I got a roller and have done just over 113 miles, I don't really have a training plan, I have just being going up and down the gears to pass the time. I am using a hybrid with an alfine hub on 26 inch wheels.

I have decided to try and do my training in a specific heart rate zone but I just want to make sure I am in the right zone for weight loss, I can deal with muscle mass at a later date, I just want to see results as quick as possible.

Today I tried to find out my max heart rate, I cycled at roughly 24mph for about 4 minuets but I could only get to 144bpm, I would have thought it should have been higher than this.

I decided to train in the heart rate of 100-110bpm, for 1 hour and 25 minutes but I just don't feel that I got anything out of the session, I only averaged 12.1 mph but just didn't feel overworked.

Below are my roller results, today result is in the heart rate zone but the last few before this where when I have been pushing a bit harder and feeling as though I have worked out.

DATE TIME MINUTES MILES AVERAGE MPH MAX MPH

04/01/10 - 00:35:10 - 8.38 - 14.3 - 23.5
05/01/10 - 00:40:00 - 9.08 - 13.6 - 24.5
06/01/10 - 00:30:45 - 6.51 - 12.7 - 20.9
07/01/10 - 00:00:00 - 0.00 0 0
08/01/10 - 01:00:00 - 15.25 - 15.2 - 25.3
09/01/10 - 00:00:00 0.00 0 0
10/01/10 - 01:03:56 - 16.63 - 15.6 - 25.5
11/01/10 - 00:00:00 0.00 0 0
12/01/10 - 01:05:02 - 18.38 - 16.9 - 24.9
13/01/10 - 01:20:00 - 21.85 - 16.3 - 25.3
14/01/10 - 00:00:00 0.00 0 0
15/01/10 - 01:25:00 - 17.17 - 12.1 - 24.4


So can someone help me as to what zone to train in?

Thanks and sorry for the long winded post

Mark

Hi Mark

If you want to lose weight then cycling will obviously help by burning calories and improve your CV system, which is a double whammy towards better health. If you were already very fit i.e. your CV system has been worked regularly over time then training in a particluar zone will have a relevance.

As a rule of thumb if it's hard keep it short and allow for recovery; and if it's long keep it at a lower intensity so that you can do more of it on a more frequent basis. Both work the CV system and both burn calories.

If you are overweight then just by losing some lbs you will improve your CV system without doing anything else. If you are unfit then a not very big effort will raise your HR considerably so you have to build up to doing longer rides.

If I were you I would just go out and ride your bike at a comfortable pace and slowly increase the distance. As you get fitter then you will be going faster for the same RPE (rate of perceived effort). Training in a particular HR zone will have more relevance later. More important is your ability to keep motivated and not overload your body's ability to recover by using too strict a schedule re number of hours in a HR zone.