Trying to start an exercise regiment

[twoboysdad]

Hello all,

I have been bad all winter. I really have been more of a couch potato than a guy with a new valve and more enegy. I ve decided that Im going to start a rotine to get into shape and work out this new valve.

I love being outdoors. And I love riding my bicylce. But it has been in the garage for a long time.

I know there are some cyclists out there, can you give me some tips for starting out?
-stretching
-good pace and distance to start out with
-how to know when to increase the distance and speed
-accesories to make the ride more compfortable
-diet
-is water or sports drinks better to ride with?
-should i get a medical id braclet for when im riding alone?
Etc

Thanks everyone!

Jeff

 

[MarkU]

I've only been a "serious" cyclist since I started training for triathlons 18 months ago, but here's my thoughts of the top of my head:

-Stretching: I don't do any prior to riding, but start out slow in a low gear for the first couple of miles to get warmed up and get my heart rate going.

Pace & Distance: Borrowing a page from my hero, Lance Armstrong, I focus on my cadence, or pedal rpm, rather than actual bike speed. Try to keep my cadence in the 90-100 rpm range. Check your pulse and find a comfortable cadence that keeps your heart rate at 65-75% of your maximum heart rate. This keeps you more in your aerobic range and enlists slow twitch muscle fibers as opposed to fast twitch fibers which have limited endurance and lead to the buildup of lactic acid in the muscles.
Just starting out, I would focus more on riding time rather than distance. Maybe start at 30 minutes, then 45, an hour, etc. as your conditioning improves.
Keeping your pedaling cadence in your target range, you can shift to higher gears and go faster as your strength and endurance improves.

Accessories: A bike computer, again preferably one with a cadence readout. At least a couple of water bottles and frame cages. If you really get serious, think about getting clipless pedals and cleated bike shoes. Spare tubes, patch kit and pump (or CO2 inflator) as you start doing more distance. Padded bike shorts and bike jerseys with pockets in the rear are both practical and comfortable. A pair of sunglasses, and MOST IMPORTANTLY A GOOD HELMET!!! No compromises here, especially being on Coumadin.

Drinks: I prefer to take two bottles of Gatorade, but I know others who take one bottle of Gatorade (or some other sports drink) and one of plain water. I also know riders who mix their sport drinks 50-50 with water. If I'm taking a long ride (25+ miles), I also will take a couple of Power Bars or fig bars.

ID Bracelet, etc.: I have always worn a Medic Alert braclet since my surgery, but also carry a cell phone and take a few dollars with me, just in case. It's always a good practice to let someone know where you're headed if you're riding alone.

Hope this helps.
Mark

 

[twoboysdad]

Thanks Mark,

This is just the kind of information im looking for. I am not or never have been a serious rider. I just enjoy it as a form of exercise. I think all your tips are useful for even the most inexperience rider.

Can you explane cadence for me. How do i determine without a bike computer. I dont think i will invest in something like that right away.

Thanks again
Jeff

 

[MarkU]

With a high cadence, you feel like you're spinning the pedals with minimum effort, rather than having to push hard on the downstroke. If your quads start burning, then you're pushing too hard, or are in too high of a gear.
You can estimate your cadence like you take your pulse - using your watch, just count how many pedal crank revolutions you make in six seconds and then multiply by ten to get revolutions per minute. The main thing at first is to just find a pedaling rate and gear that you feel comfortable with a can sustain for the entire ride.

Mark

 

[twoboysdad]

THanks Again!

 

[twoboysdad]

Thanks David,

Wow i didnt know there was so much to know!

I have your standard Wal-Mart special 15 speed mountain bike.
We have a nice bike trail here (part of the Rails to Trails program). It goes cross country approx 15 miles i think from start to finish.
Its paved and no cars or trees to worry about. Lots of walkers and other riders a certian times of the day.

Today was my first ride of this new program. I rode approx 3 to 4 miles round trip. I tried to time my cadence. I think i was around 70 RPM.

I was in a medium gear. My knees hurt a little but my thights feel good..
I set out around 6am (which is when the trail opens) and only passed 4 others. It was nice and cool that early in the morning and not too much traffic. I feel pretty good. At least I feel i can continue to do this.

I will say, my Butt is a little sore. I dont have padded pants yet just wore regular shorts.(jeans shorts) and I have the seat that came with the bike.
Not sure weather to change the seat, get the pants or both.

Should i be constantly pedeling or should a certain amount be costing?

Thanks again David, you and Mark have been great help.

 

[twoboysdad]

Thanks again you have been a great help. I will let you know if i need any more help

THANKS!!!

 

[ar bee]

i do not know what your general level of fitness is and also what your short- midterm goals are (fitness, weight loss, competition, etc). Let me share what I am currently doing:

* start with indoor exercise in order to get basic cardiovasc fitness back. I wear a www.polar.fi whenever i work-out. Trying to have three sessions per week (which certainly is at the lower end!).

* currently (2.5 month post-op) i am allowed to go up to 67% HRmax (the 220-age formula). 45 min on the indoor bike, around 70 rpm, moderate resistance.

* if things keep developing well, i should be able to go up to 80% of HRmax after another 6 weeks

* after app 3.5 month post-op i will also be allowed to moderately use upper body (eg www.conceptII.com)

* admittedly indoor can get quite booring, however it gives you independece of day-light and weather! let alone those crazy car dirvers

well2u
ar bee

 

[dadu]

Hello all,

I have been bad all winter. I really have been more of a couch potato than a guy with a new valve and more enegy. I ve decided that Im going to start a rotine to get into shape and work out this new valve.

I love being outdoors. And I love riding my bicylce. But it has been in the garage for a long time.

I know there are some cyclists out there, can you give me some tips for starting out?
-stretching
-good pace and distance to start out with
-how to know when to increase the distance and speed
-accesories to make the ride more compfortable
-diet
-is water or sports drinks better to ride with?
-should i get a medical id braclet for when im riding alone?
Etc

Thanks everyone!

Jeff

I just started by walking - alot. Biking was a little tough at first because of some chest pain (skeletal/muscular) when leaning on handlebars. I just did what I felt comfortable doing and progressed from there. Water for me...I have to watch soidum intake and sports drinks have them. I carry an ID card with me but you will more likely need it if you remain a couch potato.
Get goin!!...and good luck.

 

[Hjbiker]

Hello all,

I have been bad all winter. I really have been more of a couch potato than a guy with a new valve and more enegy. I ve decided that Im going to start a rotine to get into shape and work out this new valve.

I love being outdoors. And I love riding my bicylce. But it has been in the garage for a long time.

I know there are some cyclists out there, can you give me some tips for starting out?
-stretching
-good pace and distance to start out with
-how to know when to increase the distance and speed
-accesories to make the ride more compfortable
-diet
-is water or sports drinks better to ride with?
-should i get a medical id braclet for when im riding alone?
Etc

Thanks everyone!

Jeff

As an avid cyclist myself (both road and mtn), it's great to see some other serious bikers on this forum (MarkU and Mtnbiker). Their recommendations are right on! Bicycling is a great sport and one you can do for a lifetime. So enjoy.

I do have a question for them. How long after your surgeries did you start riding again? I've read it's not a good idea until after the sternum is fully healed (no endo's). Guess I'll have to put the bike on the mag trainer after my surgery and be happy with that for a while. Woops, got to go watch the Tour. Bye!

 

[Hjbiker]

Hi Hjbiker,
Welcome, I am still presurgery or as they say around here in the waiting room. So I can't speak to how long you will be off the bike. I hope it's not long but I know I will probably not be able to ride as aggressively after surgery for fear of falls.
Good news, the size of my dialtion was just downgraded after further review of my TEE but my regurg is still severe oh well.

Rode the olympic trail today and did it in 1:15, not great but better then I have felt in the past month and a half.

Enjoy, there are lots of tri athletes on the site so they can help with any other questions post surgery.

Hello mtnbiker,
My surgery is Sept 19th (just got rescheduled today), so I guess we're both in the waiting room - better get some riding in then! I doubt I'm at your level as it sounds like you're doing some heavy duty training. Was just wondering what kind of guidelines your cardio or surgeon gave you for pre-surgery cycling. My cardiologist says ride, but don't "push it" - kind of hard when you live in the mountains! So, my road rides are usually between 30-50 moslty flat miles down in the valley and smog (yuk!!). Mtn. biking up here on the big rock usually involves a lot of walking but the downhills are a kick! Anyway, I generally feel pretty good on these rides but sometimes worry that I'm pressing my luck. So, any recommendations would be appreciated. Thanx.

 

[MarkU]

My only caution to you would be to not overdo things too much pre-surgery. When I first became symptomatic, I tried to "push" myself through the chronic fatigue which I didn't initially recognize as being heart-related. I would push hard in my workouts to the point where the endorphins kicked in and I would actually feel better the harder I worked.
Unfortunately, by doing this I ended up developing some enlargement of my left ventricle as my valve function deteriorated. I was very luck that I didn't do any permanent damage - the enlargement pretty much reversed itself in the first year after my AVR.
Take care,
Mark

 

[Hjbiker]

I've always wondered if riding too hard may have actually contributed some to the enlarging of my heart. My cardio always told me that aerobic exercise was good for MVP as it helps lower pressure in the heart. But, she warned me not to go anaerobic ("pushing it") very often as that would put the heart under too much stress. That's why heart rate monitors are a good idea as you know before hand if you are getting close to pushing too hard. I wear one on all my rides and even on long hikes.

 

[twoboysdad]

Thanks for everyones help. I am riding a little and Walking alot!

Thanks