Well, I’m still alive and I haven’t quit.
On August 26th I began training for a 100 KM charity bike ride that will happen on September 30th.
You can read about the event and why I am doing it HERE.
So, what exactly is an overweight guy in his mid-40’s doing to prepare for biking 100 KM in a single day?
First off, I have committed to a pretty balanced eating program and resistance training to try to shed some weight while feeding my muscle mass.
The plan is pretty simple and based off of Body For Life, a program that has worked effectively for me twice previously in my life (yeah, I’m one of those yo-yo people that can’t say NO to sweets once I lose enough weight to touch my toes again).
Fluids: 10-12 glasses of water (probably more), 1 or 2 Diet Pepsis and 1 or 2 cups of black tea with skim milk and Splenda (I should drop both the soft drink and tea but these are the crutches I am relying on right now).
I am eating 3 meals and 3 snacks each day. A typical day would consist of:
- Before workout snack – protein shake made with orange juice
- Breakfast of 3 or 4 egg whites/1 full egg scrambled with 1/3 cup of oatmeal (w/skim milk, teaspoon of raisins, teaspoon of sliced almonds, 1/4 cup skim milk)
- Snack – 1/2 cup of yogurt with 1/4 cup of non-fat cottage cheese
- Lunch – frozen low calorie meal like Weight Watchers or Lean Cuisine
- Snack – protein shake with skim milk
- Dinner – lean meat with fresh vegetable and/or salad; no complex carbs
I might substitute a protein bar in for a snack if I am on the road or a half Subway sandwich for lunch
In truth, I have strayed for 4 meals during this time (out of 108 meals) due to having to grab meals on the run while away from home – better planning and commitment will eliminate this.
For resistance training I have relied on my dusty old Bowflex. My workouts have amounted to Monday, Wednesday and Friday alternating between Upper and Lower Body focusing on major muscle groups and core training.
The big commitment has been the time and effort on long distance riding (and the biggest toll has been taken by more sore bum).
My bike training to-date:
- Aug 26 – 20 KM
- Aug 28 – 22 KM
- Aug 30 – 22 KM
- Sept 1 – 34 KM
- Sept 4 – 24 KM
- Sept 6 – 22 KM
- Sept 9 – 40.5 KM
- Sept 11 – 23 KM
- Sept 13 – 21.5 KM
My bike training has been along 2 stretches of the actual route of my September 30th ride – The Friendship Trail (leaving from Port Colborne to Fort Erie) and The Welland Canal Trail (from Port Colborne towards Welland). You can view the trail system HERE.
This amounts to a total of 229 KM over 9 rides so far and I would anticipate an additional 135-145 Km over the remaining 6 rides.
I will be going for 50-60 KM this weekend which is likely as long a trip as I will do before the big ride as I want to make sure I get some short rides and plenty of recuperation prior to September 30.
At this point, my strength and stamina has been increasing as I have been moving forward, 20 KM has already become a pretty effortless ride and I have been averaging an easy pace of 15-20 KM/hour.
I have lost 7 pounds during the first 18 days (most of it fat) and had to adjust my belt 2 notches. I would like to think I can take another 4 or 5 pounds off before Ride Day and no telling what will happen on the ride itself.
It has been a fun experiment and there are 2 reasons that I have been able to do it so far:
- I made a public commitment to fulfil that is for a good cause
- My wife Katie has been with me every step (pedal) of the way; on the Bowflex, each bike ride and every meal time!
I will post a final article after the 30th, that assumes I survive (which I am beginning to think might happen).
I hope that you find my journey interesting and maybe decide to join me.
Of course, if anyone wants to sponsor me, please feel free to email me directly.
JUST THE FACTS:
100,000,000 mm Cycle Challenge – September 30
This is a 100 KM bike ride for all levels of riders put together by Mac’s Bikes in Niagara Falls.
We will be riding for the Crohn’s and Colitis Foundation of Canada (CCFC).
It is our intention to make it a fun ride, so we will be riding together in a big group which will be supported by the Mac’s Bikes delivery van.
Mac’s will be providing a bicycle to anyone that needs one. Bicycles are limited, so availability will be determined on a first come, first serve basis.
There is a $30 registration fee to cover a t-shirt, snacks, drinks, and food after the ride. Any money left over from the registration fees will be donated to CCFC. A free lunch will be provided by Subway Sandwiches in Ridgeway.
The ride begins from Mac’s Bikes in Niagara Falls, travels west along McLeod, along the Welland Canal trail south to Port Colborne, east through Ridgeway to Fort Erie and back north along the Niagara Parkway.
For more information visit the official webpage on Mac’s Bikes website.