LADIES: Working out for riding?

[SCgurl]

Hey Shorts-ease up on the 'ritas, hon! 40 pounds in 2 months, not one!

And anyway, I'm a bit-well-big. I'm 5'6" and 280. I started abductions at 120 (it was where I actually felt resistance) and adductions at 70. I'm doing those as 4 set of 12, plus a 10-second hold at the end of each set. I've added 5 pounds per week as I stop feeling the resistance. I though that was progress?

I've just started adding weights-I've been doing mostly cardio to try to get my weight down. That's not working so well-so to keep from getting discouraged, I started adding weights. I see more progress in adding weights, so it keeps me going back. I'm still doing cardio every day too. Yes, I have put weight back on since starting weight training, but it should be muscle.

The overhead press kills me though-I can only throw 20 lbs. on for that still. I keep thinking I'm doing something wrong, but the trainers have spotted for me and say I'm in good form. I work with 15-lb free weights for tris and bis, also 4 x 12 with a 10 second hold. And then there's the old standby-pushups 'til I can't push up no more. And not the girly knee ones either. I can usually get out 2 x 10 and then do dog-facing-down and drop into plank and hold afterwards to work out the cramps. My upper body hates me.

When I know I'm going climbing, I add climbing walls for practice. Not as good as the real thing, but it works. The two big climbs I've done (mountains) I've skipped weights and doubled cardio. That seemed to help a lot.

[Shorts]

...2 mths...good stuff...mental note, start buying premix margaritas - I can't handle the responsibility of this 2 part system! LOL


SCgurl, the program sounds solid and from what you've told me, you're doing things right. It just takes time so don't get down. And if you do feel a little down, take it in then let it pass. Remember, you're doing things right

Ohh and kick the scale to the curb. You don't need it but once a week. But if I think I know you, you realize the scale doesn't mean much at all. Stay focused on actual measurements, body comp and circumference (waist, arms, legs, etc).

Take it all progressive, change up the intensity and exercises every month or two to keep your body guessing and working. You'll do fine. You already are - you're in there working hard

[SCgurl]

...2 mths...good stuff...mental note, start buying premix margaritas - I can't handle the responsibility of this 2 part system! LOL


SCgurl, the program sounds solid and from what you've told me, you're doing things right. It just takes time so don't get down. And if you do feel a little down, take it in then let it pass. Remember, you're doing things right

Ohh and kick the scale to the curb. You don't need it but once a week. But if I think I know you, you realize the scale doesn't mean much at all. Stay focused on actual measurements, body comp and circumference (waist, arms, legs, etc).

Take it all progressive, change up the intensity and exercises every month or two to keep your body guessing and working. You'll do fine. You already are - you're in there working hard

Soooo...I added 5 pounds to hip abductions last night, and 20 (!) pounds to adductions (remember, I just want to feel a little resistance!). May be a symptom of gas tank grip o' death kicking in

Last night was the weekly weigh-in-I dropped 4 (!) lbs from last week. A few things come to mind here as possibilities:
a) The change in body composition is starting to take effect. I need smaller pants now. Seriously. They fall off now. An I am starting to get little triceps
b) The sheer amount of riding I've put in since Sunday may be part of it-I'm eating very little at night due to the heat. When we stop for food, all I really want is water and a couple of bites. I made the mistake of eating a full lunch Sunday and got pretty nauseus while riding. Could be a lot of water loss too. Last night at midnight the temp was 88 degrees and 75% humidity. (Cross-Reference to "SCgurl's First Big Ride Out" thread in the New Riders forum )

The water loss theory concerns me, as I had already dropped about 12 pounds that I thought was mostly water. Any thoughts?

Slightly off topic: I found out that the girl that works the front desk at the gym races Ninjas

[Shorts]

Soooo...I added 5 pounds to hip abductions last night, and 20 (!) pounds to adductions (remember, I just want to feel a little resistance!). May be a symptom of gas tank grip o' death kicking in

Last night was the weekly weigh-in-I dropped 4 (!) lbs from last week. A few things come to mind here as possibilities:
a) The change in body composition is starting to take effect. I need smaller pants now. Seriously. They fall off now. An I am starting to get little triceps
b) The sheer amount of riding I've put in since Sunday may be part of it-I'm eating very little at night due to the heat. When we stop for food, all I really want is water and a couple of bites. I made the mistake of eating a full lunch Sunday and got pretty nauseus while riding. Could be a lot of water loss too. Last night at midnight the temp was 88 degrees and 75% humidity. (Cross-Reference to "SCgurl's First Big Ride Out" thread in the New Riders forum )

The water loss theory concerns me, as I had already dropped about 12 pounds that I thought was mostly water. Any thoughts?

Slightly off topic: I found out that the girl that works the front desk at the gym races Ninjas

Umhm Umhm, I see...more weights please!

The pants falling off is a cool thing. Seeing changes in the waistline and the way clothes fit is such an uplifter. That's when you really know and have very tangible results that "hey, I am doing good...look at me...look at my butt in these jeans!"



Water loss is a big concern, especially riding in the warm-hot weather. Being under jackets can zap your moisture quickly so you have to drink a ton of water. I know, easier said than done. Remember, if you're already feeling thirsty, your body is already dehydrated. So, try to stay ahead of it. Don't stress out the weight too much if it is water, that's ok. You're recognizing that you need to keep your body hydrated. Otherwise you'll feel ill. Might be worth a shot to try a camel back for riding. I know its pretty easy to get in the groove and ride for an hour without stopping, then needing to chug a bottle that can make you feel sloshy or ill. The camel back will let you sip water throughout the ride as you need it.



I understand how you said you couldn't eat much. I got the same way really bad on our trip to climb Mt Fuji and I got hit real hard with heat exhaustion. It was tough to eat so I did have enough calories to sustain the effort but my mouth and body just didn't want the food inside. Its annoying how the body fights itself at times.


That's great the gal at the counter races. It's great to run into folks and have a chat when you go in or out. That was the part I enjoyed about working the front desk at the gym

My body has a tough time regulating its temperature. I get overheated quickly due to errors in my temp sensing nerves. What helps a lot if actually washing my face, ears, back of my neck and head with cool water when working out. It is such a relief to feel the cool from the water. So, if you're out, hope into the ladies room and do a quick little splash down. This will help keep your body in check and offer some relief from feeling so hot or feverish.

[SCgurl]

Umhm Umhm, I see...more weights please!

The pants falling off is a cool thing. Seeing changes in the waistline and the way clothes fit is such an uplifter. That's when you really know and have very tangible results that "hey, I am doing good...look at me...look at my butt in these jeans!"



Water loss is a big concern, especially riding in the warm-hot weather. Being under jackets can zap your moisture quickly so you have to drink a ton of water. I know, easier said than done. Remember, if you're already feeling thirsty, your body is already dehydrated. So, try to stay ahead of it. Don't stress out the weight too much if it is water, that's ok. You're recognizing that you need to keep your body hydrated. Otherwise you'll feel ill. Might be worth a shot to try a camel back for riding. I know its pretty easy to get in the groove and ride for an hour without stopping, then needing to chug a bottle that can make you feel sloshy or ill. The camel back will let you sip water throughout the ride as you need it.



I understand how you said you couldn't eat much. I got the same way really bad on our trip to climb Mt Fuji and I got hit real hard with heat exhaustion. It was tough to eat so I did have enough calories to sustain the effort but my mouth and body just didn't want the food inside. Its annoying how the body fights itself at times.


That's great the gal at the counter races. It's great to run into folks and have a chat when you go in or out. That was the part I enjoyed about working the front desk at the gym

My body has a tough time regulating its temperature. I get overheated quickly due to errors in my temp sensing nerves. What helps a lot if actually washing my face, ears, back of my neck and head with cool water when working out. It is such a relief to feel the cool from the water. So, if you're out, hope into the ladies room and do a quick little splash down. This will help keep your body in check and offer some relief from feeling so hot or feverish.

I had an epiphany this morning after my whole 3 hours of not-so-good sleep and still not holding down much food...if you think this is wrong, let me know, but...

I wonder if it's just that I've been on an adrenaline high since Sunday, when I went on that first "real" ride? Can't sleep at ALL, can't eat, I haven't needed my asthma meds since then, adding weight like crazy at the gym, and my hands are jittery w/no coffee intake...I need water constantly...and last night BF said I was all kinds of crazy, I was pacing up and down the hall and finally geared up and went for a ride in the rain. (Prior to downpour, it was drizzling). It helped enough for me to at least relax for a bit when I got back.

I have to take tonight off from riding due to horrible weather coming in, so maybe that will help me reset? I sure hope so...

[MZ33]

I wonder if it's just that I've been on an adrenaline high since Sunday, when I went on that first "real" ride? Can't sleep at ALL, can't eat, I haven't needed my asthma meds since then, adding weight like crazy at the gym, and my hands are jittery w/no coffee intake...I need water constantly...and last night BF said I was all kinds of crazy, I was pacing up and down the hall and finally geared up and went for a ride in the rain. (Prior to downpour, it was drizzling). It helped enough for me to at least relax for a bit when I got back

Hmm. That sounds a little concerning to me. What do you do to relax when you are hyped up? Yoga, deep breathing, long walks? Hopping on your bike to ride when you are super-excited may not be the best move, you know. It's not dissimilar to riding when you are angry, upset, or tired. You increase your risk. Remember, good stress is still stress.

Sorry to rain on your parade!

[SCgurl]

Hmm. That sounds a little concerning to me. What do you do to relax when you are hyped up? Yoga, deep breathing, long walks? Hopping on your bike to ride when you are super-excited may not be the best move, you know. It's not dissimilar to riding when you are angry, upset, or tired. You increase your risk. Remember, good stress is still stress.

Sorry to rain on your parade!

Not raining on my parade, it's a good question. It's like I'm super-figety. I did work through Sun Salutation and a few other asanas after working out. I also called a few friends to distract myself. It didn't work.

And I always, ALWAYS hit the gym before riding. It's motivation to go to the gym, obviously, but I also try to work out the stresses of the day there before getting on the bike. I went to the gym, as usual.

I don't really know what else I usually do when I'm super-amped, because I'm not usually this way. Not for this long anyway.

I was thinking adrenaline rush because this is usually how I am for a few hours after working a load-out (stagehand stuff, I usually climb)-but after 2-3 hours, I usually sleep really well and tend to sleep long the next day. That's not happening right now, though.

I'll see what happens tonight; the weather is bad enough that I really can't ride (60 mph winds, heavy rain, hail, possble tornadoes-that stuff). I'm hoping for the crash and burn to get some rest.

[Shorts]

Offhand, look at blood sugar regulation. You could be rollercoastering, especially if you aren't eating regularly. Switch up to eating small plates every couple hours instead of three big meals. This will hold your blood sugar more steady so you're not crashing or peaking or feeling those effects - which can grow so intense they are temporarily debilitating.


Also, sometimes a person's body just craves exercise to the point of you feel like jumping out of your skin until you go. That's ok, just make sure that you're not overtraining and be sure that you're replenishing both water and calories as you need them. You could just need a 5 or 10 minute light jog around the block. Or an easy ride on the bike. And not necessarily a full blown workout.

Might be worth getting your BMR and a full caloric intake/expenditure profile done. Ask your trainer. That way you can have numbers to apply. This will help you associate what your body needs and feels like to numbers and foods on paper.

[Lisa]

i've found riding with out a windshield on my maxim strengthened my abs. when i first got the bike i'd be hanging on for dear life on the highway, after a couple weeks up i was much more relaxed and i wasn't being blown off the bike, also had to change belts cause mine was too big. but i was out of shape (and i'm still out of shape)

[SCgurl]

Thought I'd give a bit of an update:

Since last Sunday, I've put 350 miles on the bike. I took a few days off from working out. My buddy left yesterday for his next gig. I have been going over the mid-sized bridges and getting further and further away from home. Amazingly enough, I finally relaxed my "knee grip o' death" yesterday on one of the bridges. And I've been comfortable enough to wave at fellow riders

I think it was all the summation of nerves from riding in "scary situations" plus excitement over seeing an old friend plus working out plus not sleeping ('cause I was hanging out with my buddy) plus trying to function in oppressively humid heat and it just rollercoastered. I stepped on the scale yesterday: I lost 3.8 pounds in the last 10 days, which is not outside the realm of possibility given my weight and how much activity I had going on. I have been drinking 2-3 litres of water per day.

I had my BMR done-it's supposedly 2230 kcals per day. I don't believe it for a second. I usually eat 1200-1400 kcals per day (I track everything I eat); the heat screwed that up pretty good. There were a few days I got below 900 kcals, which isn't good. It's gotten a little cooler (80's instead of 90's), so it hasn't been as hard to eat the last few days.

So all in all, a good night's sleep the last 2 nights, plus a little dietary change (less meat, more nuts), plus not having as much "new bike smell" as my buddy called it seems to have helped.