A Realistic Workout Schedule: Gym & Road

[extra-vert]

Let's see.. I suppose the goal is to be able to race (cycling) if I decide to try it, but other than that, I would like to lose about 8-10 lbs, and generally just get in better shape. I love to play! i love various sports, I am 36, but I want to play like I am still 26. Does that help?

[Cassandra_Cain]

Ok that's a start.

So put racing down as more of a long-term thing. For now, maybe focus on losing the weight you mentioned.

The easiest way is just doing it the proven way. Watch your diet and exercise a lot. I think long rides, 2+ hours & a sensible diet are the ticket to weight loss. Commuting helps too since you ride twice a day. All of this will put your metabolism into overdrive.

So maybe 2-3 days riding, 2 days of whatever else you want - weight/swimming/etc.

I'd probably have a good 2 solid days of not doing any exercise in the course of each week. Instead do something relaxing or work on stretching.

[light_sabe_r]

Your fitenness regime all depends on you! What you can physically and mentally handle and in what space of time. The best way of finding that out is by getting a personal trainer.

I know they're expensive... You're already a part of a gym so why not ask them if they have a personal training program. but if you haunt around a University campus you might get lucky like I did. I got a flyer at work (university of Queensland) about "volunteers for personal training sessions with 3rd year bachelor of Human Movement students"

BEST THING I'VE DONE!

With my (cheap... $40 for 8 weeks) student personal trainer, we worked once a week together on builing up strength and flexibility as well as increasing aerobic capacity so I could attempt to keep up with BF on his bike.

My sessions finished last week. I studied from my trainer and have learnt a whole range of excercises to continue with either at a gym or home on my own, or even on the bike.

So yeah. Don't get one forever... Book one a week for two months and then move on out on your own. By that stage you'll KNOW what you can handle and can keep doing what he/she taught you.


NOW as for including riding, gym and swimming in your training... if you're not already, Why not use your bike to commute from home to the gym and the pool and work? Something as simple as that builds up muscles really quickly and you'll find if you travel the same route the hill you were struggling up one day will seem like a flat in a few weeks time.

[extra-vert]

Thanks girls - all good suggestions. I do try to bike commute when possible. I might just spring for a few training sessions - maybe.

[Bad JuJu]

Regarding how many days a week you can train, certainly it depends on your goals but I want to add something that you might want to consider, esp. since you say you're 36 but want to play like you're still 26--love that!

But here's the thing. I recently read the book Younger Next Year, which talks about a lot of new findings in the science of how we age. The authors (co-written by a doc and a retired attorney) recommend that we exercise at least 6 days a week, and they don't mean just taking a walk. They're talking about strenuous exercise, like running, rowing, and cycling--in fact, they favor cycling. The schedule they suggest is 4 days cardio, 2 days weight-training, but obviously that's flexible, again depending on personal goals. They say that this kind of regimen can seriously cut back on the negative effects of aging. Obviously we'll still age, but our bodies will be more robust and we'll be able to enjoy life a lot longer than if we devoted our time to watching soap operas and eating bon-bons. Not that there's anything wrong with soap operas and bon-bons --everything in moderation, ya know.

[SouthernBelle]

I can't speak much to cycling training, but I can to weight training. I second (or third) the suggestion to engage a PT to set up a regimen, esp. if you don't have a knowledge base. Look to improve your legs and core. Maintain or improve your upper body depending on where you already are there. You want your arms to look good in a strappy jersey.

With the days shortening and time changing at the end of Oct., my riding time will be curtailed so I will be spending more time at the gym and will be emphasizing those spots.

It's always helpful to tell your trainer what you want or you will get a rether generic program.

[cherinyc]

With the days shortening and time changing at the end of Oct., my riding time will be curtailed so I will be spending more time at the gym and will be emphasizing those spots.

This is the part that I'm struggling with.
By the time I had made the decision to start bicycling and finally got my first bike (June 29, 2006), the longest day of the year had passed, and the days were already getting shorter. July and half of August were great (but I was still learning how to shift, clip in and out, etc), then we had about 3 weeks of rain up here in the NE. By the time I got back on my bike again (trying to squeeze a ride in after work) I was barely able to go 15 miles before it got dark. I've become completely dependent on the weekends, which lately have included at least 1 rainy day. My BF (a long time cyclist) said the other day, "This isn't good. We've become weekend warriors".
Even though I just started cycling, I feel crappy when I don't keep up with it....like all my previous work is going down the drain. And, unfortunately, the longer I am off, the harder it is to get back on. (saddle soreness included)

I can't afford to join a gym or get a personal trainer (I am moving in 2 months anyway) and I certainly can't afford to work less so I can ride more.
I too, after just celebrating another b-day, realize that I want to keep feeling young, and by the way - bicycling certainly makes me feel young...and STRONG but how do I keep it up when the sun won't stay up?
BF has been talking about getting us each our own trainer, for inside, but....I feel like I will get bored of it REAL fast.

So.....extra, Cass, light, Ju, Belle....how do you all do it? How do you fit everything in?
I am struggling for time as it is, but the shortened days just kill me.

[Lenusik]

Let's see.. I suppose the goal is to be able to race (cycling) if I decide to try it, but other than that, I would like to lose about 8-10 lbs, and generally just get in better shape. I love to play! i love various sports, I am 36, but I want to play like I am still 26. Does that help?

I am very imppressed that you have well defined goals. Most people cannot figure out what they want. You are already on the right path. Therefore, you goal to race soon is very attainable. Maybe, set it for spring time.

Having a trainer is a good thing, but if you have someone to push you, it definitely work. I started riding with my DH and he is GOOD. In a year I could already ride with the best amature women riders and beat plenty of men. So, have someone to push you.

In terms of your schedule. Certainly be realistic. There is aways a point of deminishing retunrs. I would ride 3-4 times a week, preferably longer rides. But if your rides are aroud 20 miles, ride hard or use intervals. Then do your other activities 2 times a week (for me it is competitive tennis). Leave 1 day to recover. With time, you may need 2 days depending on how hard you work out and your personal recovery schedule.

[xeney]

Re: returning trainers. Performance told us we could return it for any reason within six months, I think? Double check that. We went to the local store and they were pretty helpful in the selection process. REI is also a possibility -- they sell them online, I think, and you can return anything at REI.