Originally Posted by Limerickkevin .
Thanks for your reply , Have been checked out by the Md and everything is ok on that front , Have been overweigh for a long time and now have a daughter of 3 so want to be alive when she gets married and for my own want to prove to myself that I CAN DO IT < YES I CAN
First let me congratulate you on your decision to lead a healthy life, you won't regret it.
Second, did the MD do a heart stress test on you? Or just a basic physical? Please do not continue riding till you had the stress test by a sports doctor, they know what their looking for just be sure to tell them what your intentions are. Not trying to scare you but this **** happens, I had a friend who was 49 and out of shape and decided to start working out again after a 25 year lapse. He saw a doctor like I asked him to do but he didn't think it was necessary to have a sports doctor do a stress test like I asked. His doctor cleared him and he started going to a gym, went to work afterwards and died at his desk due to a blood clot going into his heart due to over doing it. So please do the stress test with a qualified sports doctor if you haven't done so.
Third, do a slow training program, my friend started too fast. I'm not sure what your riding goals are but I will give you a web site that will train you to do a 100 mile ride, or you can stop at 75 or 50 or whatever. Note these are in miles not kilometers so you'll have to convert. I know you said you can do 6k which is about 3.7 miles right now, but I'm going to slow you down a tad so you don't over do it and risk injury. Don't look at the chart and go gee I can do better then that so I'll just do my own thing. The chart is designed to gradually increase your stamina without pain and injury. I am going to add 5 weeks to the chart, you will do my 5 weeks first then you will go and use the chart starting at week 1. So here is my week one:
WEEK 1: On Monday you will ride an easy 1 mile ride, Tues ride a bit faster then Mon but don't overdo it a 2 mile ride, Wen ride a 2.5 mile ride at Tues pace, on Thurs you rest and ride 0 miles, on Fri you ride 2 mile at Tues pace, Sat you ride 6 miles easy, then on Sun ride 1.8 miles on Tues pace.
WEEK 2: (same pace settings as week 1) Mon ride 2 mi; Tues ride 4 mi; Wens ride 5 mi; Thurs 0 mi; Fri 4 mi; Sat 12 mi; Sun 3.6 mi.
WEEK 4: (same pace as week 1) Mon 4 mi; Tues 8 mi; Wen 10 mi; Thurs 0; Fri 8 mi; Sat 18 mi; Sun 7.2
WEEK 5: (same pace as week 1) Mon 6 mi; Tues 10 mi; Wen 12 mi; Thurs 0; Fri 10 mi; Sat 24 mi; Sun 9 mi
Now starting with WEEK 6 you follow this chart starting at week 1:
http://www.kintera.org/htmlcontent.asp?cid=54755 Scan down towards the bottom of the page and you will find a chart. Notice on my week 5 that it's virtually the same as their week 1, so now that your on week 1 you will pick up your average speed on Wen just a tad above your speed you were doing on Tues, then on Fri, Sat, and Sun you will ride at the faster Tues pace but not as fast as Wen's pace. Mon is always an easy day.
If you want you can post here again if you have any difficulty maintaining the program or any success stories. Of course this program only works if your dedicated to your cause, if you slack and miss a day here or day there your going to have to repeat that week of training the following week. At the end of 9 or 10 weeks you should be doing a half a century ride!!
This program works and works very well, I put a friend on this program who was a former college football star and after 30 years of inactivity and a hip replacement surgery he decided he needed to change; he saw a sports doctor and had the stress test done and was cleared for take off. He followed the same program I gave you except he went full hog and in 13 weeks completed his first full century ride, that was 3 years ago, today he does a century every other weekend and then some!! He feels and looks great, he lost 120 pounds and has leveled off at 185 pounds and he's 6' 1" tall. It's been such a remarkable change for him that his wife got excited about it and now she too is riding and looking good! She's not as fast as he is so he has to go a bit slower with her when they ride together, but she will do a 100 mile ride every now and then.
Be encouraged, we're all here for you whenever you need us, and we're hoping you have great success.
