Hello everybody!

[Systematic Chaos]

I've just started posting a lot in the Weight Loss and Exercise and Fitness forums this past few days, but because cycling will be my activity of choice to help me lose a lot of weight, I thought I'd come on over for some pointers and encouragement.

I have a Giant mountain bike that is about 10 years old. It's heavy but it supports me just fine even at just over 400 lbs. I have recently bought new pedals for it after the old ones I had finally gave out after many years. I also picked up a new set of saddle bags and a cool new toy. Namely, a Cat Eye cordless cycling computer so that I can keep accurate statistics and watch my progress.

This morning marked my third ride using the new computer, and I went up from two laps around my course to three. I really felt the added distance, but I feel great! Here's how I did.

Time (Tm): 37m 19s
Average Speed (AS): 10.4mph
Maximum Speed (MS): 20.7mph
Distance (Ds): 6.44 miles

I ride a course that takes me around and through the UNLV campus. The elevation is slightly lower at the northeast corner than it is in the southwest, but the undulations are only very slight for the most part. I do this long before sunup, when everything's quiet and there's little traffic to contend with and the air is cool.

:hi:

[Fovea]

1. Sounds like a good start.

Some might encourage you to up the speed a bit, but I think that working on eventually working the distance a bit further.

For weight loss, I believe that greater distance at below lactic threshold is better than higher wattage output.

But whichever, congrats on getting back on the bike.

[Systematic Chaos]

4. In my condition, that really is pushing it to the limit.

I'm still pretty young (37 next March), but I still weigh over 400 lbs. on a 6'3" blocky frame. I do short sprints of a couple hundred yards, stick to the highest possible gears when going into the uphill part of the circuit, and try to pedal almost continuously on the flats and downhill parts. I try to keep it to just under where my muscles begin to ache (which I assume is what is called 'lactic'). Check out this thread and read up on my past history, and I'm sure you'll agree I'm not only doing pretty well considering, but that I'm lucky to be alive at all.

http://www.democraticunderground.com/discuss/duboard.php?az=view_all&address=337x520

I will post my stats here or in the exercise group every day. You'll see progress, of that I'm sure. Thank you for the vote of confidence! :D

:hi:

[Fovea]

8. No problem

Let me be your example then...

I am almost 50 years old. 4 years ago I had a moderately severe stroke and 2 heart attacks on the same day. It really messed me up.

I have type 2 diabetes and bad hypertension. I can't feel much of the right side of my body. I have some mental problems, a hole in my visual field that's about fist sized, and I take a handful of anti-hypertensives and diabetes meds per day.

3 years ago I decided that I would not last very long if I didn't get myself in better shape particularly, if I didn't start exercizing my legs. I bought a recumbent trike and started riding.

After a year, I had gotten back enough balance to ride a recumbent bike, and sold the trike. This June, I rode the entire length of the KATY trail in Missouri in 6+ days, with my longest day's ride being 73 miles. The total on my speedo was 257 miles, counting the ride to and from the starting point. When I started, I collapsed after my first ride of 12 flat miles...

So here is my personal advice... you don't have to punish yourself, you just have to do it day after day. The range increases will come as your body adapts to riding. For the longest time, I was only doing about a 6 mile loop. Lately it is more like 12-20 miles, but I do it several times a week.

I have only lost about 25 lbs, but I was not very overweight to begin with-- and my cholesterol is better, my heart is stronger, and my doctor thinks it will lengthen my lifespan-- she was not very generous at first with my prognosis.

But more important than that, I am happier and more alert after a ride. I have neurologic pain from the stroke, and riding helps me control it without having to take lots of pain meds. It improves my balance, I think it made my vision better as well. It certainly improves my cardio fitness, and that makes my docs happy. The one month out of the year it is too cold to ride much here is a very tough month for me.

I intend to make it to 60 at least, and my original prognosis was coin-flip bad. So you don't worry about going Tour de France fast or far, just keep pushing the pedals. This time next year, you'll be dancing on them, I just betcha.

[Systematic Chaos]

11. Dude...!!

I'm sitting here almost kinda speechless after reading your post. That is just great, man! Just think that 99% of the population would have just said "screw it" and waited around to die. What you have done is remarkable. Seriously. I just can't come up with words appropriate for it.

As long as you continue doing what you are doing, I would think that living into the eighties would be highly possible. The body has a lot of resilience, and can turn itself around from almost anything. It's when we choose to injure ourselves with the wrong foods 2, 3 or more times a day, and don't exercise, that we completely rip that resilience asunder. I had a friend who let himself die in his early 50's because he was too stubborn to do the right thing, and I have a friend right now who is me at my worst times five. I try to coax him into helping himself and changing his behaviors, but he's quite literally intent on dying. I just don't understand that.

Keep up the good work, realpolitik, and thank you for sharing your story! You should post it in the Weight Loss forum, because there are a lot of people there who would benefit greatly from an inspiring story like yours. Thank you again for sharing it, from the bottom of my heart. :hi:

[Kolesar]

15. The great thing about cycling for exercise is that it is so much fun

Being outside, the countryside, the wildlife, the wind in your face and that feeling you get being held upright on two gyroscopic wheels is just so much fun that you don't want to quit. For you, slow to moderate exercise is what you want and you can focus on longer rides to burn calories and develop general conditioning. Your pulse is probably >100 beats/minute, so that is a sufficient cardiovascular workout. Keep up the good work! :thumbsup:

[Systematic Chaos]

16. Yup, you know it!

I wish there was more "nature" here in Vegas, but I have to credit UNLV with really working their asses off to keep a green, clean campus. They have species of trees that would never otherwise survive here on the campus that seem to handle the heat very well because they water the grounds efficiently.

As for my heart rate, I would guess it hovers between 120 and 140 as I ride. It doesn't take much effort to tire me right now. Hell, less than two months ago I got a cast cut off my left foot that left me just sitting on my ass for 6 weeks. My first time on the bike I almost died trying to ride 2 miles. Seriously. Now I'm back to my "status quo" and beginning to show real progress. :)

[happyslug]

2. I hope you have a headlight on the bike.

Since you are biking before Sunrise. I suggest a LED headlight. The LED uses very little power compared to other headlights so the batteries last a lot longer (And remember the purpose of the Headlight is more that Automobile drivers see you than the light actually help you see the road).

[Systematic Chaos]

3. Yes, both front and rear.

I had a Bell helmet until last December when I had to move abruptly and left it amongst the piles of valuable stuff I couldn't take. So I need to replace that. But, my light set cost over $30. They're very bright and have multiple flash patterns in addition to being solidly on. A very good investment, indeed. :)

[happyslug]

5. I use a Generator Light, gives me light all the time.

But being a product of Germany expensive, but I never need to worry about its battery (it has none) and since both the back and front lights are LEDs, i do not even have to worry about the bulbs burning out. Now being products of Germany they have no flash pattern (Flashes are illegal in Germany).

I back them up with two battery operated systems, one is a taillight in case the generator powered taillight ever has its line cut to the generator. The other is a small LED headlight I attached to my helmet. The light started out as a Camping head light, but I took it off its strap and put in on the visor to my helmet and gives me a good back up light.

Now when I bike on the countryside (as opposed to the City) I use a Niterider light. It is a lot brighter than my other lights and last only about 4 hours. I use in mostly when I go through a tunnel in the bike trails around here, when you hit the tunnel you are going from bright sunlight to total darkness and my eyes can not adjust to be able to use my other lights (They are to dim). In these circumstances I use the Niterider. Now this only happens when I bike from bright sunlight into the tunnel, if it is after sunset my eyes are use to the lower light level and the generator light is sufficient going through the tunnels. Remember your eyes will adjust to the light level but it takes a few minutes, which is rarely shorter than the time to peddle through the tunnel. Last Month I did such a trip, on the way from the tunnel it was still daylight and I needed to use the Niterider, but when I biked back to the tunnel to get home the Generator light was bright in the tunnel for it was after dark when I went through the tunnel the second time (When I went into the tunnel during daylight I could barley male out what the Generator light was lighting up).

Just a comment on lights, the best test is at night not in the daytime.

[Kolesar]

10. I had heard that riders were going through the Savage Tunnel ...

... on the Allegheney Highlands Trail. "You are not supposed to go there", and that whole segment of trail is "officially closed", but apparently the signs are not working. Have not been there, myself but am considering it the days before the antiwar rally in DC on 9/24.

Btw, a Confluence man was killed in Iraq a few days ago. It was the day after his 19th birthday. He had moved there from Staten Island, NY four years ago.

[happyslug]

14. I biked up to the Keystone Viaduct last year

The Trail was rough but passable. Last month when I was last in Meyersdale they had the trail blocked off in Meyersdale so I could not even bike to the Keystone Viaduct. The trail to and from the the Tunnel is suppose to be done next month (September).

[happyslug]

7. As to the light, as long as it is approved it is all you need.

Just remember price is less important than Snell and CPSC compliance. Thus a $10 helmet that meets Snell and CPSC requirements is as good for protection of your head as A $100 helmet that meets those same requirements.

A history of Bicycle Helmets:
http://www.bhsi.org/history.htm

An Article on DOT vs Snell Helmets (Covers Motorcycle Helmets but interesting for bicyclist):
http://usff.com/hldl/hoax/0597snellvdot.html

Snell's Web page:
http://www.smf.org/home.html

[mike_c]

6. congratulations on getting back on your bike....

As you lose weight, you'll get stronger and you'll enjoy the ride even more.

[Systematic Chaos]

12. About 15 years ago I was regularly logging 30 miles a day.

I just allowed myself to become depressed and not care anymore, but times are changing. I look forward to the day when I can ride all the way out to Red Rock Canyon, around the 13 mile loop road, and back home in a day. That is my goal and I know I can do it. Unless, of course, I'm out of Las Vegas by then and then I'll just find a comparable ride elsewhere. Just trust me when I say that getting in shape to do the ride I'm talking about will be quite the accomplishment. :)

[Longhorn]

9. Welcome, GG!

I can't wait to hear all about your progress! You're already doing great! Have fun! :hi:

[Systematic Chaos]

13. Thank you, Longhorn!

Don't worry, I'm having a lot of fun already! I just need for the wound on my leg to finish healing up (should only take a couple more weeks). It kept me up tonight, so I'm skipping my ride because killing the pain and resting for work is more important. Tomorrow's another day though! :)

[BiggJawn]

17. Hi!

Here's the short version of my "testimony"

Diagnosed a diabetic in 2000, and weighed almost 320 at that time. Smoked 2 packs a day, too.

Been riding 3 years (this time), smoke-free for 2 years+, and the weight's down to 285.
Just did a 18-miler today, 1/2 of it into a 14 MPH headwind.
2 weeks ago I did a 30-miler in 2 1/2 hours.

This is my favourite out all 12 of them:
http://tinypic.com/2m9xm9

Keep up the good work! UNLV is a nice place to ride!

[Systematic Chaos]

18. Congratulations!

Holy cow. Twelve bicycles? I wish I had the room for that many. I won't know what to do with this old one of mine when I break below 300 lbs. and justify the purchase of a second one. :)

By the way, how has all this exercise, plus the gradual loss of over 10% of your body weight, affected your blood sugar? Have you diminished your intake of insulin or medication? I would think so but it would be nice if you could clue me in. Thanks. :)

:hi:

[BiggJawn]

19. Unfortunately......

I think my pancreas is crapping out, because it's been a constant struggle the past few years to control the diabetes. 3 years ago, we thought we had it done with diet and exercise, but treatment has been increased to the point where i started taking Insulin 3 months ago...

We're starting to get it back under control.
But my results probably aren't typical, so hang in there...
I'm shooting for a weight of 220 or less. Haven't weighed that little since I was just out of high school..

[Systematic Chaos]

20. I'm sorry to hear that, BiggJawn....

I hope that you'll start to see more improvement as your weight drops. I'm sure it will help to at least a small degree. Just keep plugging away and don't get discouraged, and you'll have your weight to where you want it soon enough. :D