Getting fit(ter) again

[paul white]

I was (am) a keen cyclist of 52 years old. From 30 to age 42 in 2002 I cycled a lot. Work and back, and club outings meant I averaged up to 100 miles a week. 2002, bad accident, hit and run, cycled on and off since then, but sort of stopped, rather than giving up, about 4 years ago. After a man MOT at the doctors, blood pressure a bit high, and cholesterol VERY high, so now on statins, and told to exercise again. So, I dusted down my bikes (I have 4) and went out yesterday and did only a 10 mile run. Felt like I was starting over again, except 20 years older! Feel as stiff as a board today. As I said, 52, 14 stone, 6`2", so not grossly overweight, but when I was doing 200 km Audaxes in the 90`s I was 12 stone. I would welcome any advice on the best way to go about getting fitter and actually enjoying the bike again! Many thanks. P

 

[Dave7]

I'm in a similar position but older (65) and it is much longer since I did any serious riding.
I got myself a decent pair of padded shorts (most important to me) and started with just a 2 miler......legs were like jelly!
Over 6 weeks (Oct-November) I built up to 25 miles which I found enjoyable.
Fortunatly I have a spare room so have installed an excercise bike and weight bench which I sort of enjoy!!! but make sure I use them 2/3 times per week as me and lousy weather don't get on....I am determined to be 'road fit' by March/April-ready for Spring.

Cholestrol!!!!
Had no idea what it should have been until my last check up......it was 8.9. When I asked what that meant the doctor said "you are a heart attack waiting to happen".........amazing as I eat healthy etc. but she explained it's hereditary.
I have got it down to 6.0 with the use of herbal type stuff and due another medical soon.

I wish you success and enjoyment.

 

[yello]

Felt like I was starting over again, except 20 years older!

That sounds like an accurate assessment to me of where you are!

Seriously, it won't come easy to begin with so don't expect it to. Cut yourself some slack and don't expect too much too soon. Think more of enjoying the riding, at whatever pace and distance is comfortable for you. It will begin to get easier and you will get stronger with time.

Personally, I don't think muscles forget. So I reckon you'll be back into shape eventually, albeit maybe not as quick as you once were.

 

[broomwagon]

Paul, I wasn't a million miles from your predicament last September, (same age, different weight and size though), except that I kept myself fit in other ways, ie, fell walking, rather than no exercise at all. My biggest fear is putting on weight as I get older, so I did other things to keep my self in shape, and so far I've lost a stone through my reintroduction to cycling and the weight's now stable. Last year I decided to put my name forward for a charity ride this summer, and so I've slowly been upping the training. I get on the turbo every other night for half an hour, and get out either on the road bike or mt bike at weekends. Things are coming together now and I cycle up to 50-60 miles no problem. The effort now compared to when I first started back last autumn is obviously a lot less and more enjoyable. I never thought I'd be back to cycling the distances I used to cycle years ago when 100 mile plus rides were a walk in the park, I used to eat and sleep bikes! Keep it up and be patient it'll come right in the end. Eat sensibly and drink plenty of fluids and give yourself a goal to aim for. Good luck fella

 

[Crackle]

I'll echo what Yello said. You don't need advice about what to do, not with your history of cycling but you do need to take with a pinch of salt what you used to do and how you used to do it because things will have changed, so in effect you need to find a new normal and not push yourself too hard thinking about how you used to do things. Concentrate on what your body is saying now.

 

[paul white]

Thanks for all that guys. Dave 7, I too, have hereditary high cholesterol, as all my immediate family have it too, despite being vegetarians (not me though) Mine was 7.6 (HDL 6.5 more worryingly) and GP has me on statins. I do a lot of walking and gardening, so not basically unfit, just cycling unfit.

 

[Camrider]

As another "reborn" cyclist in their 50's (2 weeks away from 58) I think as long as you keep at it you should be fine. I never totally gave up but was only doing the odd very leisurely day ride, but as I got fatter these started to get harder, so I started adding a few short faster rides during the week, these stated as 10-15k rides but after a while that became a bit to easy so have been extended to 30-50km runs.

Did my 1st 100k Audax rides last autumn, and now having lost 4 1/2 stone since this time last year I'm looking to moving up to 200k rides and hopefully a 400k in June something a younger me never got near attempting. I know I'm never going to get much faster but I think significant improvements in endurance are perfectly possible at this stage of life.

 

[paul white]

Thanks for all that guys. Dave 7, I too, have hereditary high cholesterol, as all my immediate family have it too, despite being vegetarians (not me though) Mine was 7.6 (HDL 6.5 more worryingly) and GP has me on statins. I do a lot of walking and gardening, so not basically unfit, just cycling unfit.

Just realised I got my cholesterols mixed up. HDL being the good one, not the bad one. LDL being the bad one, it was 6.5 in my case

 

[Falwheeler]

I have Psoriatic arthritis and at times can do very little but I am now on new medication an feeling much better and able to do more. My weight went up to 16 stone, high blood pressure and cholesterol but in the last couple of months I've lost a stone, back on the bike, weather permitting and in the gym every day I can't cycle. I've set myself targets for the year, including The Dartmoor Classic and a 100 mile Audax at the end of July so I hope the meds continue to work

 

[fossyant]

With what the others said - don't expect to be back to a good bike fitness for a good while - do the plus 10% on training rides, and get them in frequently.

 

[paul white]

Plus 10%? Please elaborate?

 

[avsd]

Join a club again and start easy but keep at it - slowly build up the miles.

 

[paul white]

Can anyone please explain what the 10% plus is?

 

[yello]

Adding 10% of the mileage to the next ride. So if you did 30 today then make your next ride (at least) 33. There are a number of variations; it could be your weekly mileage, monthly, whatever.

Personally, I've never used that methodology. I decide my mileage based on how I felt last ride, how I feel before the ride and what my objectives are.

Last year, in Feb, I did a 200km ride after a couple of quiet months - I'd probably not ridden more than 100km all winter. It was a slog but I did it because I wanted to.

 

[DougieAB]

Is it adviseable to get a 'man MOT' from your doctor. I turn 50 this year and am fit and healthy but have never had my cholesterol checked.