Improving on commuting time..

[Maz]

I was on the Sirrus hybrid today after having been on the lightweight roadie for 3 weeks. Suddenly the Sirrus feels like it's made of heavy steel, the seats made of soft sponge and it's as wide as a bus.

 

[Lazy-Commuter]

Part of my reason for cycling is to get some weight off, a little bit might have come off judging by my belt but not as much as I had anticipated, on th eup side I haven't put any on and feel much better, legs have tone whereas before they were getting weedy. My problem is that when I cycle I get hungry and eat perhaps an extra 400 calories to compensate, on top of the extra 400 I ate anyway

Don't get me wrong I am no monster but would love to lose the podge, getting a Dog on the 26th so will fit a couple of miles of walking in a day as well.

Its nice passing my boss who was sceptical (and quite rude) about my capability to cycle 14 miles a day wearing all my gear, especially as he is looking podgier these days.

It'll come, J4CKO, it'll come. Similar to you, I've lost a couple of inches off my waist, and lost some weight as well. Not as much as I'd have expected given that gut-loss, but I excuse myself with the "oh my legs are much more muscular so I've lost fat and gained muscle" hypothesis!

But, I am soooooooooooo much fitter than I was a year ago. And that's the important thing. I'd probably lose weight quicker if I ate less, but I'm enjoying still eating loads and losing weight, albeit slowly.

I've actually been complimented on my legs by a couple of women of my acquaintance lately .. and that would never have happened before!! Or maybe they were just being polite.

 

[J4CKO]

Yes, must say I enjoy the fact I can wolf something down and not actively put weight on, I also dont get bloated the same, food seems to er, pass through better and doesnt seem to hang around.

 

[Funtboy]

I've just started cycling again and have commuted in for the last 3 weeks or so (7 miles each way). I've been enjoying it loads but have a horrible feeling I'm going to have to do something a little more drastic to lose weight (like cycling faster and not drinking myself silly at weekends). My times seem shite compared to some on here. My pride at overtaking old women on bone-shakers never lasts long. Some bastard with calves hewn from granite and a bike made seemingly out of straws always flies past me with ease. Sometimes whole fleets of them!

Oh well, you have start somewhere I guess.

 

[Lazy-Commuter]

I've just started cycling again and have commuted in for the last 3 weeks or so (7 miles each way). I've been enjoying it loads but have a horrible feeling I'm going to have to do something a little more drastic to lose weight (like cycling faster and not drinking myself silly at weekends). My times seem shite compared to some on here. My pride at overtaking old women on bone-shakers never lasts long. Some bastard with calves hewn from granite and a bike made seemingly out of straws always flies past me with ease. Sometimes whole fleets of them!

Oh well, you have start somewhere I guess.

You do. And I'm still working on it. When I say I'm much fitter than a year ago, that's 'cos I was rubbish a year ago. I'm still a long way down the pecking order .. not sure how far up it I'll even be able to climb!!

So, I'm getting better but I'm still short, overweight and carrying a gut. I can't do much about that first one I guess but at least the last two are improving. The important thing is not to kill yourself trying to do it all in one go: just let it all happen, take your time and enjoy it.

Keep riding, eat sensibly and you'll get there. Wherever your own personal "there" happens to be.

 

[jimboalee]

This was extracted off a County council website somewhere in Scotland.


Cycle to Work or Social ride
This ride is usually done at a comfortable pace of about 50-60% VO2 max. for 1 to 2 hours daily. The goal is to have a comfortable ride with energy left for the remainder of the day. Often this type of ride is used by racing cyclists as a recovery ride.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates, though a normal diet is obviously all that is really necessary for this type of ride. No structured nutritional preparation is really necessary.
• 5 minutes before - nothing special
• during the ride - eating is optional for a ride of 2 hours or less
• post ride - a mid morning snack might be a good idea but is not essential; a good balanced diet will replace any glycogen used during this ride.
• fluids - one water bottle per hour, perhaps a bit more in hot weather.

 

[J4CKO]

I never take anything on the commute, there was an ancient crunchy bar in my bag for ages, only started really flagging once, dont bother with a water bottle as I have adrink before going out and one at work, not keen on plastic flavoured water !

I am a bit naughty and dont eat before my commute in the morning as the though of forcing something down doesnt thrill me, I would probably leave it half digested on the way to work. Still 7 miles and under half an hour I dont get chance to notice, I did stopp for a Bacon, Sausage and Egg barm at the butty wagon on the way into Knutsford, very enjoyable, especially since I had purposefully not eaten much the night before so was ready for it.

 

[ttcycle]

Improving on commuting time - well the best way to do this is to do speed work outside of your regular commute - ie leisure cycles or on the gym bike. Basically the only way to improve your speed is to put a training load that your body isn't used to to re-condition a certain type of muscle fibre and then eat the right food (ie healthily) and rest so your muscles can repair themselves better than before - there are loads of complicated science based stuff but won't go into that.

So for example, without making it too technical - head to somewhere on the bike where you have a flat road or park area that's quiet and long enough to ride along it for about 15-20 mins- have a easy paced warm up ride for 5-10 mins then push and pedal as fast and as hard as you can for 30 seconds - ease off and cycle at a less furious pace until recovered then go again - keep this up for 20mins or so to begin with - plan to work up to being able to alternate 1-2min intervals of fast sprint like bursts with 1-2 mins of slower recovery. Only do this if you have a good basic level of fitness and initially don't do it more than once a week otherwise it will be counterproductive. When you get better at recovering from the sprints - increase times or go up and down hills if you can work your way up to them-but this is for hardcore training. This type of interval training can be done on a gym bike.

Bearing all this in mind - not safe to do this on the commute as traffic/pedestrians are abundant and you need to be vigilant. If you retrain your muscles to a certain extent at other times it might improve on times and general speed when you travel to work but don't risk your safety or others for the sake of shaving a few minutes.

Hope this helps.

Also must stress; it is essential to eat before cycling - you need fuel in your body!

 

[Cubist]

Part of my reason for cycling is to get some weight off, a little bit might have come off judging by my belt but not as much as I had anticipated, on th eup side I haven't put any on and feel much better, legs have tone whereas before they were getting weedy. My problem is that when I cycle I get hungry and eat perhaps an extra 400 calories to compensate, on top of the extra 400 I ate anyway
.

J4cko
You hit the nail on the head when you mention that your waist size has dropped, but the weight hasn't gone down as quick as you would have liked. Toned muscle weighs a lot more than fat! I returned to cycling this summer, and started commuting from September onwards. I was a pretty unfit 16 stone with some upper body mass from weights, but my legs were nowhere near toned. Now my legs are solid with the sort of slabs on the thighs and calfs you would expect from 6 months of grinding along on a 1980s chromoly MTB. My weight has decreased by only few pounds, but my shape is much better. Use the tape measure and the mirror, not the scales!.

 

[hackbike 666]

I don't seem to be getting faster not that im too bothered.I carry tools and stuff on my commute as well.