Help: how to maximize benefits of your daily 30 minute ride

[jbadd17]

hello fellow mt bikers.

i want to ask tips from you on how to get the best out of my daily 30 minute bike ride. i got my bike a few months back but only had a regular "routine" for almost a month now. 3 weeks ago i'm a 207 pounder and now dropped to 192 lbs. not bad, but my weight watcher tells me im still way too overweight.

here's what i do: get up in the morning, eat a bowl of cereal or oatmeal, enough water, stretch, then go for a ride. im only limited to 30 minutes because i've another 40 minute travel time to work and its too dark naman if i ride earlier to make it longer. its mostly a flat road in and out of the subdivision cuz i always hurt my left knee when i take the 30 minute climb nearby. so, what else am i missing?

a few simple things i also would like your take on:

1) is sweating out more a plus? kasi i would consider biking at night if it would help. lamig kasi pag umaga lalo na kung naka jersey or climacool shirt. i have this impression kasi that under the same intensity and duration of two bike rides, the afternoon and warm ride would sweat you out more (hence, more weight loss) than a 5.30am freezing bike ride.

2) i got lost with another advice i got about rapid (easier) turns vs. harder (slower) turns. cardio-wise daw kse rapid. another said na sa matigas na lang daw to pump up the heart.

3) im doing a 2-cereal-meals-and-a-regular-meal-a-day diet plus fruits, fiber, veggies, h20, and no rice. what's your diet?

thanks in advance guys...

[oldSAP]

IMHO

1) is sweating out more a plus? kasi i would consider biking at night if it would help. lamig kasi pag umaga lalo na kung naka jersey or climacool shirt. i have this impression kasi that under the same intensity and duration of two bike rides, the afternoon and warm ride would sweat you out more (hence, more weight loss) than a 5.30am freezing bike ride.

- i don't think the more sweat = more weight loss. Remember also that losing weight has lots of factors. Muscle weighs more that fat. The more muscle you have, the more calories you will burn.

2) i got lost with another advice i got about rapid (easier) turns vs. harder (slower) turns. cardio-wise daw kse rapid. another said na sa matigas na lang daw to pump up the heart.

- vary your bike routine para you won't get bored with your rides.

3) im doing a 2-cereal-meals-and-a-regular-meal-a-day diet plus fruits, fiber, veggies, h20, and no rice. what's your diet?

- if you have to have carbs in your diet, choose complex carbs e.g. potato or pasta instead of rice.

[Doboltap]

Nalito ako dun sa "turns" , akala ko cornering yun pala pedaling speed
You drill both "rapid" and "harder" turns

this was my bike training when I used to do triathlons, ginaya ko lang drill ni fafa lance
kasi I could ride slowly so it's safe to ride at night or kahit paikot ikot lang sa loob ng subd
5min spin at 100-120rpm then 5min mash at 60rpm ( depende sayo ang gear na gagamitin )then just repeat until maka abot ng total 30min
Adjust mo lang ang rpm kung masyado taas ng heart rate mo
i used to do this for 2 hours, lakas makatanggal ng bilbil at ng sanity
Plus, you'll be practicing a smooth spin and you'll be working on your power as well

since your training, ignore the weighing scale and use a tape measure instead

Who made you eat cereals? nestle?
whenever I want to be payatot for endurance events, I eat more gulay, and more more gulay and lean meat
If i want to bulk up and be muscular, baliktad naman,I eat sankatutak na protein and gulay
I can gain or lose 30lbs whenever i want depende sa sport na maisipan ko
stay away from rice, bread,pastries, sugar at lahat ng galing sa factory ( I cant kaya malaki pa rin tyan ko )

Eat 6x a day, syemp amount depends on how bulked up you want to be

[shinchan]

put on sand weights..or bottled water inside your hydration bag..I think thats one way to improve a 30min bike ride by carrying a little more weight ..or maybe you can try replacing your tires with bigger one for added friction..

[nordstern1]

Maybe you can try those Sauna suits(?), not sure what they are called but they are the silver (there are other colors) long sleeved tops & gartered pants with raincoat like fabric. Athletes use these to lose weight by sweating out retained fluid in your system. I tried this a while back when i get on my stationary bike & i lose like a tabo of sweat.

Everlast is a good brand for those suits but you can easily buy generic ones in sporting goods stores.

[jbadd17]

Originally Posted by oldSAP

- i don't think the more sweat = more weight loss. Remember also that losing weight has lots of factors. Muscle weighs more that fat. The more muscle you have, the more calories you will burn.

- vary your bike routine para you won't get bored with your rides.

- if you have to have carbs in your diet, choose complex carbs e.g. potato or pasta instead of rice.

Thank you. siguro i just thought sweating more meant i tired more, hence, more activity and more weight to lose. what other routine can you suggest?

Originally Posted by Doboltap

Nalito ako dun sa "turns" , akala ko cornering yun pala pedaling speed
You drill both "rapid" and "harder" turns

this was my bike training when I used to do triathlons, ginaya ko lang drill ni fafa lance
kasi I could ride slowly so it's safe to ride at night or kahit paikot ikot lang sa loob ng subd
5min spin at 100-120rpm then 5min mash at 60rpm ( depende sayo ang gear na gagamitin )then just repeat until maka abot ng total 30min
Adjust mo lang ang rpm kung masyado taas ng heart rate mo
i used to do this for 2 hours, lakas makatanggal ng bilbil at ng sanity
Plus, you'll be practicing a smooth spin and you'll be working on your power as well

since your training, ignore the weighing scale and use a tape measure instead

Who made you eat cereals? nestle?
whenever I want to be payatot for endurance events, I eat more gulay, and more more gulay and lean meat
If i want to bulk up and be muscular, baliktad naman,I eat sankatutak na protein and gulay
I can gain or lose 30lbs whenever i want depende sa sport na maisipan ko
stay away from rice, bread,pastries, sugar at lahat ng galing sa factory ( I cant kaya malaki pa rin tyan ko )

Eat 6x a day, syemp amount depends on how bulked up you want to be

Thanks and sorry for confusing you. Anyways, interesting ang drill na namention mo. reminds me of an article i read about having better cardio with 2-minute power bursts compared to 20 minute calm rides. i need some math to convert my km/h into rpm cuz my cyclocomp is not equipped. hehe.
regarding my diet, well yeah, i got the idea from the box and researched. i found out that some actually do it and so far im having great results. its the only diet ive been quite successful at. so yeah, i think im sticking with it for a few more weeks. nakakainggit ka naman, weight loss/gain on demand. hehe.

Originally Posted by nordstern1

Maybe you can try those Sauna suits(?), not sure what they are called but they are the silver (there are other colors) long sleeved tops & gartered pants with raincoat like fabric. Athletes use these to lose weight by sweating out retained fluid in your system. I tried this a while back when i get on my stationary bike & i lose like a tabo of sweat.

Everlast is a good brand for those suits but you can easily buy generic ones in sporting goods stores.

actually im pretty interested with the sauna suit. hmm, yeah i think i should try one of those. but i think upper lang kse bka kainin ng chains ang pants nun.

Originally Posted by shinchan

put on sand weights..or bottled water inside your hydration bag..I think thats one way to improve a 30min bike ride by carrying a little more weight ..or maybe you can try replacing your tires with bigger one for added friction..

i think im heavy enough to drag myself around na as additional weight. haha! i never changed the fat tires that came with my bike and yeah i think it does squeeze out a bit more effort.

[derrickchua81]

keep your body guessing..minsan sa umaga ka magbike minsan sa gabi or mas maganda kung umaga at gabi ka magbike tapos alternate mo na lang yung intensity pwedeng relax sa umaga and hard pag gabi.

regarding food intake, i agree with doboltap....eat 6 meals a day (effective to sa diet kasi hindi ka magugutom)...pero small amounts lng dapat. Kung gusto mo ng carbo..small amount of brown rice or wheat bread.

[jbadd17]

Originally Posted by derrickchua81

keep your body guessing..minsan sa umaga ka magbike minsan sa gabi or mas maganda kung umaga at gabi ka magbike tapos alternate mo na lang yung intensity pwedeng relax sa umaga and hard pag gabi.

regarding food intake, i agree with doboltap....eat 6 meals a day (effective to sa diet kasi hindi ka magugutom)...pero small amounts lng dapat. Kung gusto mo ng carbo..small amount of brown rice or wheat bread.

u mean twice a day? i think i can manage that but i thought i was already overdoing it everyday kahit 30 minutes a day lang ako. thats what i read! but id love to. is it really ok? hehe. wala din kasi ako restday. weekends i try my best to last an hour.

the little snacks in between is what im really worried of. at work kasi i usually forget and just realize na 12 noon na pala. sometimes kaya ko lang kainin is ung Quaker na Oatmeal Cookies ba yun? minsan kagat lang ng Skyflakes. i want to ask how brown rice is compared to the usual white rice, how much of it, and what brand (packaging) ang maganda. thanks po sir...

[oldSAP]

agree ako kay sir derrickchua81, you have to change your routine from time to time kasi pag nag adapt na yung budy mo sa isang routine, it won't be as effective.

opt for complex carbs sir kesa rice, mag potato ka or pasta. snack in between meals will help a lot kasi mas konti ang makakain mo sa next meal.

[Doboltap]

skip the sauna suit unless you have to make weight for a boxing or mma fight
baka ospital ka pa for dehydration
in fact if you weigh a lot less immediately after the ride you better drink water until bumalik sa dating timbang

[zquenz]

try this... i'm not a professional but at least you can try this...


http://www.pinoymtbiker.org/forum/sh...892#post347892

or if this is easy for you... grab a bagpack put some weight then ride with it...

[daimler]

Read on interval training, sir... It might help.

[ghorio]

@Sir jbadd17

15lbs in 3weeks is not bad.. you dont need to rush it coz may side effect din yung biglang paghulog ng timbang..

regarding your cycling time, do it whenever you wanted to ride.. umaga or gabi, basta you enjoy cycling around, that will be fine. i support the advice regarding sa pagpalit ng timing, para hindi boring.

you told us na wala ka ding rest day? bakit po? i read somewhere na stress is also a reason why people gain weight.... so make time to rest.. then try joining pmtb fun rides..

regarding diet.. as long as you eat healthy foods, for me, you are good to go. We dont need to punish our body kasi nagtatrabaho po tayo...

my 0.02...

ride safe!

[andrei]

15lbs in 3weeks is not bad.. you dont need to rush

Since you're only doing 30 min rides, make it more intense.(increase the intensity gradually. :-) Be sure to warm up and cool down.

[derrickchua81]

you're not overdoing it kung kayang kaya mo na yung 30mins...ibig sabihin na adopt na ng katawan mo yun so dapat palitan mo yung routine pwede mo gawing more than 30mins or faster pedalling within 30 mins compare sa usual na speed mo (ingat lang sa aksidente).

[theprophet]

i agree with andrei to intensify your 30-minute workout. try varying routes so it doesn't become routinary and boring. you were actually doing a good job already with the initial loss of 15 pounds in a matter of a 3 weeks. 5 pounds per week is already a feat in my book. did it plateau ba? no need to hurry naman as long as you keep losing. remember, rome wasn't built in a day.

i don't agree with nordstern's sauna suits however. it's true that you lose weight fast but that's only water loss and you gain it right back when you drink after the workout or ride. besides, i've heard rapid water loss, especially during exercise, is dangerous.

[magicmojak]

get a heart rate monitor for a more scientific training and weight loss.

in heart rate monitor training programs,fat burning zone should be around 60 to 70 percent of your maximum heart rate.you burn more fat and improve your strenght.

[RevinSantos]

i just want to share my 2 cents on your point #1 ...a bit of Sports Sci

more sweat does not always mean that your burning more...the problem here is that you might overlook dehydration. Our body's Oxidative system (the one responsible for the use of fat, hence fat burn, in energy production) needs H2O in its process. So, if you are dehydrated, you also hamper the fat burn. avoid this by proper rehydration.

btw, since we are in the RP, no need for those sweat inducing jackets...para lang yung sa mga lugar na nakakaranas ng soobrang lamig....., yung tipong may snow kaya hindi ka talaga ma warm-up.

[jbadd17]

thanks for the replies guys!

@oldsap: actually the most i could do with time is either i bike in the morning or after office (6pm onwards plus the rain sometimes i dont get to bike at all). ive been having snacks low fat cookie or a fruit. definitely no rice but im kinda hesitating pa on pasta and potatoes. i thought kse whenever served it will always come with some sauce or something to taste. thanks sir.

@doboltap: oo nga mukhang kakatakot nga ang sauna suit. i also think i would look silly with it. hehe. yeah lots of water.

@zquenz: hmmm. di pa ata kaya ng powers ko yang routine mo. but it sure looks effective (and tiring).. thanks anyway

@daimler: alas! this is what ive been looking for. i think this will really be the most effective for my daily 30 minute workouts.

@ghorio: oo nga ano why am i so in a rush? id really like to join groups kaso with the limited time that i have everyday, its really difficult. someday, somehow.
actually safe and drastic changes in my opinion is the best way to overcome obesity (in my case) cuz if it aint quick, chances kasi mawawala yung drive kaagad and i might end up giving up on it. this is the first time after a gazillion attempts na medyo naging successful ako and its great! i lost a lot but im still way overweight and its not healthy. i just dont want to lose grip and that's by seeing actual results. i hope you understand. looking good would be a bonus, but its my health, really.

@andrei, magicmojak, the prophet, derrickchua, and revinsantos: yes sirs! intesity nga. ive been pushing a little harder na lately. yeah the sauna suit is pretty scary nga. ive been told thats its too much.

about the HRM i do think its a wise investment para additional goal. i get caught up minsan sa gearing that i spend much time analyzing which gear is better (more pump) and when to ease a little bit.

i thought i hit the plateau around 190lbs but as of today i reached 188lbs. OMG i remember i downed a bigmac meal last weekend! sorry po. never again promise!

its been raining a lot recently. sometimes i even bike in the rain. not good. um, lets see, bike trainer? comments aside from being boring? suggestions? just cant afford to break the habit.

[Doboltap]

hehe normal sakin 2 big macs