Training advice for a fat slow cyclist

[Steppylud]

Hi, I am fat (19st) and I am slow, (avg 10mph for a 40mile ride)

Anyone got any tips to increase speed? Obviously losing weight would be a good start but, I wonder if I need to focus training in certain areas, i.e. glutes, quads and core? Help! I don't want TDF pace, just enough not to look like a wally! cheers!

 

[uclown2002]

You don't need a specific training plan. You just need to spend more time in the saddle and the results will come. As you said losing some weight at the same time will definitely help your progress!

 

[Saluki]

+1 on @uclown2002 's advice.
Just ride a bit more and the weight will come down, as long as you are combining exercise with keeping an eye on you calorie intake. Muscle with toughen up and, hey presto, you will go faster.

When we started we would have lay down and died for a 10mph average. Now we average 15mph over a ride. It just takes time and pedalling.

 

[Cubist]

Don't worry about speed. 40 miles is a respectable distance! The mr you ride the better you will feel. If you need to concentrate on any one aspect in my opinion it is learning to suffer without making the whole ride a chore. I am very slow on hills. I can't avoid them, and as a result of the topography round here I have to climb on average 1000 feet per ten miles ridden. Consequently it has taken me a long time to get used to the thought of more than a couple of hours in the saddle at any one time. I now set myself little goals on certain climbs, forsaking overall ride speed for performance on certain nemesis sections. My average stays resolutely around the 13 mph mark.

 

[Katherine]

Pilates has made me stronger. So I can push myself and have more stamina.
Keep at it and over time you will see a difference.

 

[Berties]

Make cycling enjoyable,if you put to much pressure to go fast you will start to no look forward,do a few shorter rides and concentrate on going faster from time to time,I personally mix up my week,morning commute go like stink for 13 miles average 20 mph,evening commute 28 plus miles 16 mph average taking in hills,fastish group rides 50 miles at 17 mph average, all with what makes you happy ,speed,distance and hills comes with Time spent in the saddle,but you must enjoy what you are doing,keep up the good workand stay safe

 

[Ganymede]

Hi, I am fat (19st) and I am slow, (avg 10mph for a 40mile ride)

Anyone got any tips to increase speed? Obviously losing weight would be a good start but, I wonder if I need to focus training in certain areas, i.e. glutes, quads and core? Help! I don't want TDF pace, just enough not to look like a wally! cheers!

I'm that slow without being fat! Are you using your lower gears enough or grinding away in higher gears? Don't be too proud to change down, it gives you a boost, whereas staying in a high gear can just wear you out.

Basically, going cycling is a brilliant way to get better at cycling - your legs will get stronger and your fitness will improve, just give it time.

 

[inkd]

All of the above advice plus Strava! chose a couple of segments you like and attack them. It give`s me a little push on my commutes.

 

[Joshua Plumtree]

+1 to all of the above. Forget your average speed for now, just ride yer bike as often as you can and, every so often, have a little blast for half a mile or so, but don't make it a chore or something you feel obliged to do.

 

[Profpointy]

If you can do 40 miles at all, that's a good effort for someone supposedly unfit or at least a big lad.
Just keep at it and it'll get easier and / or faster / further

 

[Over The Hill]

I am no expert but -

We know that with weight training doing a few reps with a heavy weight builds muscle. Lots of reps with a lighter weight builds stamina and general fitness.

You are probably held back by you overall weight not overall strength. So you really don't need to build muscle too much and also the muscle you have will be plenty if you weight drops a bit (assumption there that you may be doing this).

So I would say - get the bike set up with a nice gear range (perhaps touring bike would be good as it is set up well for a bit of weight on it). Aim to get the pedal speed up rather than pushing hard on the pedal at lower rate.

Really though if I stuck 6 stone of weight on my bike I would be pleased to get down the end of my road! You really are on the right track and nothing wrong with being a bit slower. There will always be faster cyclists around.
Enjoy it and keep doing it is the main thing.

 

[ianrauk]

You don't need a specific training plan. You just need to spend more time in the saddle and the results will come. As you said losing some weight at the same time will definitely help your progress!

This ^^^ is all you need to do.
In a nutshell, just ride your bike and keep riding it.

 

[Dogtrousers]

This ^^^ is all you need to do.
In a nutshell, just ride your bike and keep rising it.

Keep rising it? You meen uphill all the way?

 

[ianrauk]

Keep rising it? You meen uphill all the way?

Thanks Mr Pedant corrected

 

[Hip Priest]

Ride your bike, ride your bike, ride your bike. Unless you're racing, you don't need a detailed training plan.