Training plan

[JuanLobbe]

Hi all

Can anyone recommend a training plan for me? I'm a quite heavy cyclist. In the past I have done 60 mile club rides, Tour of the Peak etc but I've put on two or so stone since then. I've been trying to get back to fitness having done little save for 5 miles each way to work over the summer. I've done 5 or 6 rides of 30-40 miles in length over the last two weeks but they've totally killed me! I'm looking for a more gradual plan but obviously I'm not a total beginner. Does anyone know of a free training plan which would help me lost weight and get back to my previous level of fitness?

 

[midlife]

Is the "black book" still free?

Shaun

 

[JuanLobbe]

Dunno - what is it? Thanks

 

[screenman]

Stop eating too much, how is that for a plan. Sorry but I have been where you are and that is what worked for me.

 

[vickster]

Losing weight will be mostly down to changing your diet, you won't do it by exercise alone

Perhaps look out a sportive training plan, the Ride London one for example had three levels, sounds like you will be more on the intermediate level than beginners
e.g. http://www.prudentialridelondon.co....rey+100+-+Intermediate$!27s+Week+1-4+Plan.pdf

 

[JuanLobbe]

Brilliant - thanks. Will have a gander. Yes totally agree re food!

 

[Citius]

1. diet
2. ride your bike more

Sorry, but that's it in a nutshell.

 

[JuanLobbe]

Screenman - you are not wrong!

 

[screenman]

I swim about 5 hours a week quite hard, I cycle about 70 miles a week again quite hard, on top of that I have physical job. If I am not careful what I eat then I put on weight. Which I why I have come to the conclusion that although a bonus to weight loss diet is far more important in my case.

 

[Heifer73]

Stop eating too much, how is that for a plan. Sorry but I have been where you are and that is what worked for me.

And me. You can't out run (cycle) you fork.

 

[screenman]

I can eat a Mars bar in 2 minutes, takes an hour of cycling to get rid of the bugger again though.

 

[ColinJ]

I can eat a Mars bar in 2 minutes, takes an hour of cycling to get rid of the bugger again though.

The point is sound, but the numbers are not, unless you only cycle at (say) 5.5 - 6.5 miles per hour! (Based on 260 cals in a 58g Mars Bar and a calorie burn of about 40-45 cals/mile on the bike.)

 

[screenman]

The point is sound, but the numbers are not, unless you only cycle at (say) 5.5 - 6.5 miles per hour! (Based on 260 cals in a 58g Mars Bar and a calorie burn of about 40-45 cals/mile on the bike.)

To be on the side of caution when wanting to lose weight I always halved the exercised burned calories. People seldom over estimate what they have eaten but many over estimate how many they have used.

I do not disagree with your maths though, and my average this year is about 18mph over they year.

 

[JuanLobbe]

ColinJ and screenman - which do you think are the most accurate calorie calculators for this? What do you think of strava for example? Halves the calories from my garmin!

 

[Citius]

A full length mirror is the best calorie calculator. The others are about as accurate as a Daily Mail weather forecast.