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#74333 - 05/07/06 12:32 PM diet, training and exercise  
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Having lifted nothing heavier than a fork in the last few years, does anyone following any particular training regimen? Or, are you all still young enough you can neglect your bodies and still depend on youth to get you through the day.


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#74334 - 05/07/06 03:31 PM Re: diet, training and exercise [Re: fin.]  
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If you need to make a substantial "tune-up" to your body, I recommend looking into the Body For Life routine. It really does do wonders if you can stick with it. Basically, you eat 6 times a day - small low-fat portions and focusing on making each meal from one portion of carbs and one portion of protein. You work out 6 days a week (in the morning preferably) but it can be pretty short. I alternate between aerobic and strength training days. You are supposed to sustain that for three months and then get into a more laid back routine.

I've done this for about 2-3 months a year for the last three years ... but then I get soft and don't do much in the gym afterwards. This year, I've trimmed 20 lbs and am a lot more fit and I hope to go to a 3 day-a-week regimine after the Tybee to try and maintain for the F18 North Americans.


Jake Kohl
#74335 - 05/07/06 04:16 PM Re: diet, training and exercise [Re: Jake]  
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Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.

#74336 - 05/07/06 04:50 PM Re: diet, training and exercise [Re: jdaf31r]  
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cardio is the way to go

also a lower calory diet. For isntance if you eat 2500 calories a day shoot for 2000.

Once you reach your target weight, just keep doing cardio.

#74337 - 05/07/06 08:13 PM Re: diet, training and exercise [Re: fin.]  

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Loosing weight

Loosing weight is very simple you need to burn more calories than you eat. These are very simple equations to calculate how much you are eating, just addition. You can calculate how much you burn resting, exercising or whatever. Then you want to make sure you eat less than that. Not too little though you only want a deficit of like 500 calories per day to loose a pound a week.

If you eat out it is easy (I eat out every lunch and cook dinner) because after doing these calculations it becomes clear how much a portion is supposed to be. Two additional tips, if you want something like a dessert eat it (just dont eat a whole cake). Never let your self get hungry you will pig out.

Bulking up

If you are planning on adding muscle do that first. Eat a lot and lift weights. Once your muscles are there you will burn the fat in no time. Just sitting around with big muscles is equivalent to running (not really).

Exercise

It helps if you get excited about a sport like biking or running or soccer. Studies have shown for slimming down it is not intensity, but how long you do it. So a hard short run is not as good as a long jog. Unless of course you run really hard, growing your leg muscles (see bulking up).

You can make it as complicated as you wish, but this is the right way. No matter what Richard Simmons or that Atkins clown (who may be destroying peoples livers) says.

#74338 - 05/07/06 09:04 PM Re: diet, training and exercise [Re: fin.]  
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I have tried many types of exercise over the years to help with sailing. I find that Yoga and some cardio work best for me. The Yoga keeps your muscles stretched out so that you won't get so sore after sailing. Yoga is great for strength training as well. I can't say enough about it. Give it a try. It is not easy, as one might think.

#74339 - 05/07/06 09:51 PM Re: diet, training and exercise [Re: jdaf31r]  
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Quote
Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.


Two summers ago I played street hockey about 3-5 nights a week. I lost about 15 lbs. It was the easiest and most fun way to lose weight that I've found.

#74340 - 05/07/06 10:12 PM Re: diet, training and exercise [Re: jdaf31r]  
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Quote
Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.


You sound like a forward, thinkers play D-Fence!!!

Head up in the neutral zone, dude!!!

Come to Madcatter XXX. The only regatta with a Friday morn skate & shoot. Bring your Synergy ~/)

Jon we'll get you a boat!!!

Attached Files
75220-RoxyB.jpg (41 downloads)
Last edited by Tom Korz; 05/07/06 10:16 PM.
#74341 - 05/08/06 12:03 AM Re: diet, training and exercise [Re: Tom Korz]  
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TikiPete,

I'm guessing you may have found that singlehanding is a handfull....especially during a distance race. I sail an F17...........sometimes with the jib also.

I have found that cycling is the ticket for me. I try to ride between 80 and 140 miles per week. Actually, on the weekends I don't race , I do a club ride which is normally between 40-62 miles....... Mix that in with some running, pushups, pullups, and a few dumbbell curls and you're all set. I am 50 btw.

We just had our Sea Buoy race yesterday. It's about 20 miles are so. Except for the first 3 I-20's , it took over 3 and 1/2 hours. Over half of that was trap time or holding the spin sheet. A lot of that in the Gulf. I could tell that the biking had really helped.

Also with cycling, you can eat about as much as you want. A normal 60 mile ride averaging about 20 mph will burn around 2500 calories or more. 18-20 mile training ride can burn nearly 1000 calories if accomplished at a good tempo. If you are trying to lose weight, ride slower.


Tom Turlington
F17 #12

#74342 - 05/08/06 06:19 PM Re: diet, training and exercise [Re: Thomm225]  
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“an island in the Pacific....
If youre looking for weight loss then the Eat Less Move More program should work out fine.

Bicycling is an excellent way to drop weight and build up endurance. Biking will give you an aerobic and anaerobic workout depending on the type of roads you ride. Aerobic is when you keep you heart rate below 75% of maximum. To determine MHR use the following formulas:

Male
Non-athletic 220 age = MHR
Fit 205 (age/2) = MHR

Female
Non-athletic 226 age = MHR
Fit 211 (age/2) = MHR

Riding below 75% MHR will burn fat. If you stay below 75% then you probably wont need any carbs to avoid bonking. You will need to keep hydrating and replacing electrolytes and sodium. If you sweat a lot then sodium intake is a MUST! DO NOT take in a huge amount of water all at once. It will dilute the sodium in your system and can result in death. The easiest way to keep hydrated and the electrolytes and sodium at good levels is drink a low sugar sports drink. If you stay on the flats then youll probably find it hard to exceed 75% unless you do occasional sprints.

Anaerobic riding gets the old heart pumping, which stresses and improves the cardiovascular system. The best way to see if youre improving is to check your resting heart rate first thing in the morning. Non-athletic types probably see a number above 70. If you keep up a consistent program, you should drop into the 50s quite easily. Medical types may freak out if they see anything below 60. Tell them youre a biker/runner/etc. and theyll quiet down.

I ride about 800 miles a month. My resting heart rate is 44. Lance Armstrong is in the low 30s. Miguel Indurain, the previous five-time winner of the TdF, had a resting heart rate of 26. Talk about a huge pump!

You can go anaerobic by sprinting or climbing. Sprinting will improve cardiovascular conditioning and build up fast twitch muscles.

The downside of going anaerobic is you will switch from fat burning to using glucose stores. There is not much on the shelf so to keep from bonking, youll need to keep hydrated, replenish electrolytes and sodium and consume carbs. The easiest way is to use a full strength sports drink. Gatorade is good. I prefer Cytomax. Power Bars and Gels are also good. Theyre easy to digest and loaded with carbs, electrolytes and sodium.

The best ride is one that mixes aerobic flats with anaerobic climbs and an occasional sprint. You need to ride for at least one hour to get the full effects of biking.


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#74343 - 05/08/06 06:40 PM Re: diet, training and exercise [Re: hobie1616]  
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BIkram Yoga for me about 4 to 5 times a week. It is 90 minutes of intense exercise in 105 room. It kicks my butt every time I walk out after the routine. I have been at it for about 4 years now.

Other things that really help:
Surfing (Californian after all)
Bicycling
Sailing (as many as three days a week)

Eat only or mostly organic foods so you do not put too many poisons or unnecessary hormones in your system. Drink lots of water.

Eileen is giving me a 50th birthday present of spending a month in Europe including sailing in the Formula 18 Worlds and the Tiger Worlds. We had to figure out how we were going to keep up. This is it.

Later,
Dan

#74344 - 05/08/06 07:09 PM Re: diet, training and exercise [Re: hobie1616]  
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I've been thinking about riding, also yoga. Thanks for the information.


Last edited by Tikipete; 05/08/06 07:12 PM.
#74345 - 05/08/06 07:34 PM Re: diet, training and exercise [Re: fin.]  
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Pete:

I looked at your avatar and could not see it well you might try this one: tikipete 80 X 80. I would have sent it to you but you have not posted your email address.

Later,
Dan

#74346 - 05/08/06 07:46 PM Re: diet, training and exercise [Re: fin.]  
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“an island in the Pacific....
Quote
I've been thinking about riding...
Pete,

If you do take up riding, WEAR A HELMET!!! The day before Thanksgiving 2004 I hit a wet spot in a corner and went down hard. I was probably doing around 15 MPH. I got a fractured clavicle, multiple fractured ribs that caused a punctured lung, bruised heart that, at one point, got my heart rate down to 36 BPM, a possible ruptured spleen and a bruise that ran from my shoulder to mid thigh that was about nine inches wide.

Other than a scratch on my forehead I had no head injuries as I was wearing a helmet. All the doctors said I would have either been a veg or dead without it. Take a look at the attached to see the impact the helmet absorbed.

Wear sunglasses and gloves too.

Attached Files
75325-Helmet.JPG (72 downloads)

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#74347 - 05/08/06 07:49 PM Re: diet, training and exercise [Re: hobie1616]  
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Holy S**t! Maybe I'll do a stationary bike in the gym.

#74348 - 05/08/06 07:50 PM Re: diet, training and exercise [Re: hobie1616]  
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OTHER THAN THAT!

damn, cant get any worst man! good thing you are alive!

Back in my late teens, early twenties I used to surf like four or five times a week. My heart rate was in the 40's I remember the docs freaking out on me. LOL Until I told em about my surfing habits.

#74349 - 05/08/06 09:03 PM Re: diet, training and exercise [Re: fin.]  
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“an island in the Pacific....
Quote
Maybe I'll do a stationary bike in the gym.
I knew a guy who had a stationary bike but it didnt start out that way. Seriously, biking is a fun way to get in some exercise, see a lot of stuff and meet people. I get stopped by tourists all the time asking for directions, places to eat, where are the turtles, etc. I was back on my MTB a week after I got out of the hospital. I was only doing three to five miles a day but it felt great!

Quote
Back in my late teens, early twenties I used to surf like four or five times a week. My heart rate was in the 40's I remember the docs freaking out on me. LOL Until I told em about my surfing habits.
Surfing is a great way to get a workout. For sailing maybe better than biking as youre getting a great upper body workout. If you think about it 95% of surfing is swimming with flotation.

One doctor told me that if someones normal heart rate is under 70 theyre a candidate for a pacemaker. Go figure.


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#74350 - 05/09/06 02:24 AM Re: diet, training and exercise [Re: hobie1616]  
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Pete,

what is it you want to train for? Is to prolong your life and improve your health, or do you want to do something spesific like racing your F-16 competitively? (when is delivery btw?)


Of the sports I have been active in, catamaran racing as a skipper is the least physically demanding. Crewing is harder, but not really something you need to train hard to master. (except the guys doing Tybee/Worrel, archipelago raid and other similar events).


#74351 - 05/09/06 06:16 AM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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If you are over 50 start slow and if nothing else just walk
Do yoga or Tai Chi to gradually build flexibility and boost muscle tone
If you have back problems do Pilates exercises to rebuild core strength especially for the abdomen. I know cat & dinghy sailors who gave the sport away because trapezing was agony. I last about 10 minutes but am working on it.

Hide the TV remote or put it where you have to stand up to get it.

If you are an office worker get up and walk around and stretch every 20 minutes.







#74352 - 05/09/06 06:42 AM Re: diet, training and exercise [Re: Qb2]  
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Mary Offline
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Quote
I know cat & dinghy sailors who gave the sport away because trapezing was agony. I last about 10 minutes but am working on it.

Why would trapezing be agony? Hiking can be agony, but trapezing is usually very comfortable and easy, with no stress on your back or your stomach or your legs. I could easily fall asleep on the trapeze -- it's almost as good as lying in a hammock.

#74353 - 05/09/06 06:45 AM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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Strangely enough I found that the best training for sailing is actually sailing itself. It builds up just the muscles you'll need.

Other then that cycling is a good way to boost overall physical condition.

Wouter


Wouter Hijink
Formula 16 NED 243 (one-off; homebuild)
The Netherlands
#74354 - 05/09/06 07:01 AM Re: diet, training and exercise [Re: Wouter]  
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Quote
Strangely enough I found that the best training for sailing is actually sailing itself. It builds up just the muscles you'll need.


Wouter took the words right out of my mouth! And single-handed spinnaker sailing is more workout than any job on a double-handed spinnaker boat. On a double-handed spinnaker boat, the crew job is way more workout than skipper!

This weekend, the Alum Creek Regatta in Columbus, Ohio was a great workout! We had two fleets, High Portsmouth (mostly M4.3s with a mix of H16s, H17 and TheMightyHobie18) and Low Portsmouth (eight F17s and a N20), on a relatively small race course. They ran eight races on Saturday and three races on Sunday. Most races were twice around and lasted about 20 minutes for the Low Portsmouth fleet. We got lots of starts, tacks, gybes, spinnaker sets and takedowns, and lots of neck work looking around for other boats! All the muscles that need to be in shape for the sailing season got a workout this weekend and I am feeling it today! Tomorrow will be better! It couldn't have been a better way to get in shape for the siling season .


Les Gallagher
#74355 - 05/09/06 07:21 AM Re: diet, training and exercise [Re: sparky]  
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Quote
Quote
Strangely enough I found that the best training for sailing is actually sailing itself. It builds up just the muscles you'll need.


Wouter took the words right out of my mouth! And single-handed spinnaker sailing is more workout than any job on a double-handed spinnaker boat. On a double-handed spinnaker boat, the crew job is way more workout than skipper!

This weekend, the Alum Creek Regatta in Columbus, Ohio was a great workout! We had two fleets, High Portsmouth (mostly M4.3s with a mix of H16s, H17 and TheMightyHobie18) and Low Portsmouth (eight F17s and a N20), on a relatively small race course. They ran eight races on Saturday and three races on Sunday. Most races were twice around and lasted about 20 minutes for the Low Portsmouth fleet. We got lots of starts, tacks, gybes, spinnaker sets and takedowns, and lots of neck work looking around for other boats! All the muscles that need to be in shape for the sailing season got a workout this weekend and I am feeling it today! Tomorrow will be better! It couldn't have been a better way to get in shape for the siling season .


The problem with this is that sailing you do use all the muscles in the body and so you can end up "unbalanced" - so you can damage yourself. Last time I went for a review (ages ago) my trainer asked what sports I did (skiing and Sailing) and he said, OK, that explains why you can legpress so much and pull so hard, also explains why you cannot press any where near as much. You need to focus on sume of the "pushing exercises" on your upper body, and pulling (curling) on your lower body.



BYW,
Quote
bonking
means something totally different this side of the pond.....


F16 - GBR 553 - SOLD

I also talk sport here
#74356 - 05/09/06 08:25 AM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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Quote
Pete,

what is it you want to train for? Is to prolong your life and improve your health, or do you want to do something spesific like racing your F-16 competitively? (when is delivery btw?)


Of the sports I have been active in, catamaran racing as a skipper is the least physically demanding. Crewing is harder, but not really something you need to train hard to master. (except the guys doing Tybee/Worrel, archipelago raid and other similar events).



I'm supposed to take delivery May 19. Training is for all of the above. Although I find racing can be very fatiguing. For some reason I'm usually very stiff at the end of the day and have to do some stretches to get comfortable again.

Basically, I'm just in the worst physical condition of my life. Too much ice cream!!




#74357 - 05/09/06 08:29 AM Re: diet, training and exercise [Re: Qb2]  
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Quote
. . . Hide the TV remote or put it where you have to stand up to get it.


Young people! Don't ever allow a tv in the bedroom! CSI re-runs and ice cream are a serious prescription for galloping decrepitude!

#74358 - 05/09/06 09:31 AM Re: diet, training and exercise [Re: fin.]  
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I would agree with Les and Wouter that sailing to get in shape for sailing is a good idea. But I have found, after four years on the F17, that the addition of cycling has really helped. Also, cycling has taught me what fuels to use. I was always old fashioned about that aspect in the past. Now instead of water and a sandwich on board, I use gatorade, gatorade endurance, power bars, and some water.


The cycling has made my legs and heart stronger. Not only does it help me on the boat, but now it is easier to pull my "heavy !?" boat (2000 I17R) over than first hump on the beach after the boat is on the wheels!

I guess the only negative thing about the cycling is the cost of the new clothes I will soon have to buy. I have lost about 7 pounds this Spring. If I didn't have on a belt, my pants would be " sagging " so much that I would look like one of those Hip Hop guys with his underwear showing..............


Tom Turlington
F17 #12

#74359 - 05/09/06 09:48 AM Re: diet, training and exercise [Re: fin.]  
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Mary Offline
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Don't knock ice cream. My father ate ice cream every day of his life and lived to 92, played tennis until he died, and died skinny and in relatively good health. His secret was to eat and drink everything he wanted but in moderation (small portions).

Last edited by Mary; 05/09/06 09:53 AM.
#74360 - 05/09/06 10:11 AM Re: diet, training and exercise [Re: Mary]  
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I'm doing a basic survival mode of "workout". Up to 60 crunches now every morning, five days a week (weekends are for sailing). Having read all the statistics of around 50 year old US males, back injuries are way up the list. That would obviously end the sailing career. Doesn't take long and can do almost anywhere, has become routine (that's the trick, make it routine)

Thanks everyone for the tips of other activities to add.

I'm not sure which addiction ranks higher with me, ice cream or sailing


John H16, H14
#74361 - 05/09/06 10:40 AM Re: diet, training and exercise [Re: _flatlander_]  
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Ice cream, yes! Ice cream in bed, while watching tv, no!

#74362 - 05/09/06 11:34 AM Re: diet, training and exercise [Re: scooby_simon]  
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“an island in the Pacific....
Quote
bonking
means something totally different this side of the pond..... [/quote]Over here its called boinking.


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#74363 - 05/09/06 11:53 AM Re: diet, training and exercise [Re: hobie1616]  
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Dermot Offline
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Quote
Quote
bonking
means something totally different this side of the pond.....
Over here its called boinking. [/quote]
Yea ! And Doctors say that it is good for the heart


Dermot
Catapult 265
www.catamaran.ie
#74364 - 05/09/06 12:41 PM Re: diet, training and exercise [Re: hobie1616]  
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Male
Non-athletic 220 age = MHR
Fit 205 (age/2) = MHR

Mike,

Where did you get this Fit formula for MHR? It's damn near right on. I was very surprised.

Tom Turlington
F17 #12

#74365 - 05/09/06 12:49 PM Re: diet, training and exercise [Re: hobie1616]  
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110 leg extensions each side, 100 lower ab crunches then the 40 pushups keeps older backs over 55 years of age in condition for the mature gentlemen like Rick White and me. After last Saturday finishing the Mug Race I felt great, and not even sore Sunday. However several chilled drafts from the Rudder Club keg helped immensely! I kept looking, but did not see any of that boi..... exercise technique anywhere all day.....


Dacarls:
A-class USA 196, USA 21, H18, H16
"Nothing that's any good works by itself. You got to make the damn thing work"- Thomas Edison
#74366 - 05/09/06 01:33 PM Re: diet, training and exercise [Re: dacarls]  
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Pete, I would find something enjoyable to do that brings your heartrate up for 60-90 minutes three times a week. If you 'pump out' sailing your Blade when you get it, you will probably want to switch one of these sessions over to weight/strength training for the muscle groups who need it.
The regime Jake suggests and lives under is very impressive! I dont have time for that in the mornings however, and dont think I would enjoy it either.. The key for me is to do something enjoyable. I remember you saying something about your southern Florida climate making cycling a hot affair, so how about swimming?

#74367 - 05/09/06 02:06 PM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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Pete, I would find something enjoyable to do that brings your heartrate up for 60-90 minutes three times a week. If you 'pump out' sailing your Blade when you get it, you will probably want to switch one of these sessions over to weight/strength training for the muscle groups who need it.
The regime Jake suggests and lives under is very impressive! I dont have time for that in the mornings however, and dont think I would enjoy it either.. The key for me is to do something enjoyable. I remember you saying something about your southern Florida climate making cycling a hot affair, so how about swimming?


It's really not all that time consuming. I just get up an hour earlier than usual which leaves me time for the gym, a shower there, and a stop by the grocery store on the way into work every few days. I keep a small refrigerator under my desk at work and stock it with low-fat yogurt, cottage cheese (mixed together makes one quick and easy meal), pouch packed salmon, fruits, veggies, substitute eggs in small peel-lid containers, wholewheat bagles, etc. I stay away from soda and sweet tea (I am in the south afterall). Bonnie will make up large batches of tuna casserole (ala "eating for life" recipes) and the like. With a microwave in my office, the biggest pain I have to bare is listening to my cohorts gripe about the smell of the egg substitue (they taste just like egg but they are rather odiferous) and that they can't believe how much I eat.


Jake Kohl
#74368 - 05/09/06 02:18 PM Re: diet, training and exercise [Re: Jake]  
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It sounds great Jake!

At our house, the "alarm clock" wakes between 0600 and 0700. Up, feeding the "alarm clock" a quick shower and off to kindergarden and work.
After work, pick up the "alarm clock" at the kindergarden, home, dinner, housekeeping and diverse chores. Force the teenager to do her homework and watching her MSN usage. Put the alarm clock to bed at ca 1930, and enjoy some silent hours in the garage on projects while relying on the baby call.
Wife mostly works evenings now..
Not much room in there for working out, but I do what I can. It's hard on me, as I used to work out 5-7 times a week before I married.

#74369 - 05/09/06 05:48 PM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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dieting does not work. There needs to be a balance of diet change (life style change) and consistent exercise. This will require that you eliminiate all of the regular excuses; I don't have time; I can't afford it; I am too tired after work; blah, blah, blah. DISCIPLNE!

Cut out white processed flour (light beer is ok), cut out trans fats, eat when you are hungry, eat lots of lean protein, carbs are OK as long as they don't come from Doritos and Pringles.

Exercise, light weight lifting will build muscle which burns calories. Graduate into moderate exercise, take your time but be consistent. I suggest a trainer for at least 60 days, they can keep you motivated and help you to develop a habit.

My 2 cents.


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#74370 - 05/09/06 06:57 PM Re: diet, training and exercise [Re: Thomm225]  
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“an island in the Pacific....
Quote
Where did you get this Fit formula for MHR? It's damn near right on. I was very surprised.
Tom,

http://www.stevenscreek.com/goodies/hr.shtml


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#74371 - 05/09/06 06:58 PM Re: diet, training and exercise [Re: Dermot]  
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“an island in the Pacific....
Quote
Quote
Quote
bonking
means something totally different this side of the pond.....
Over here its called boinking.

Yea ! And Doctors say that it is good for the heart [/quote]They're in on the plot.


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#74372 - 05/09/06 07:08 PM Re: diet, training and exercise [Re: arbo06]  
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Each of you offers something of value, the commonality being proper nutrition and consistency.

My problem started at 50. For some reason, I thought that was an appropriate time to give my weights to Goodwill and grow old gracefully. What a crock that turned out to be! I can barely see my f***n' toes!

Up to that time I had a system that involved a little of everything; stretches, walking, strenght building and reasonable diet. It worked once, so I think that is the best solution for me.

Thanks again, everyone.


#74373 - 05/09/06 07:28 PM Re: diet, training and exercise [Re: fin.]  
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“an island in the Pacific....
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My problem started at 50. For some reason, I thought that was an appropriate time to give my weights to Goodwill and grow old gracefully. What a crock that turned out to be! I can barely see my f***n' toes!
I think "growing old gracefully" equates to going to seed. Hitting middle age means a lot of physiological changes including slowing metabolism. Thats where Eat Less, Move More kicks in.

Of course, the down side of all the exercise is orthopedic surgeons everywhere licking their lips envisioning for all the money theyll make from baby boomer joint replacements. Ya just cant win!!


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#74374 - 05/09/06 08:45 PM Re: diet, training and exercise [Re: hobie1616]  
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Getting into this thread a little late, but when my partner/girlfried at the time was training to do a distance race, I built a simple home gym from an anchor, lenghts of bundled up chain for different resistance, line and spare blocks, including one screwed to the floor for curls and the sheeting in motion, and it made a huge difference in her raw power. She especially noticed it when she compared a previous overboard session where she needed lots of help getting aboard to a post training one, and after three months of weights she yanked herself back on board all by herself no problem. Plus, as we age there's no substitute for weight bearing exercise for retaining bone mass...

#74375 - 05/10/06 04:41 AM Re: diet, training and exercise [Re: sbflyer]  
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I don't suppose you have any pictures?

#74376 - 05/10/06 06:27 AM Re: diet, training and exercise [Re: fin.]  
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I don't suppose you have any pictures?


Of what? His girlfriend?


Jake Kohl
#74377 - 05/10/06 06:58 AM Re: diet, training and exercise [Re: Jake]  
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Quote
Quote
I don't suppose you have any pictures?


Of what? His girlfriend?
I think he meant the setup

#74378 - 05/10/06 08:28 AM Re: diet, training and exercise [Re: _flatlander_]  
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I'm doing a basic survival mode of "workout". Up to 60 crunches now every morning, five days a week (weekends are for sailing). Having read all the statistics of around 50 year old US males, back injuries are way up the list. That would obviously end the sailing career. Doesn't take long and can do almost anywhere, has become routine (that's the trick, make it routine)

Thanks everyone for the tips of other activities to add.

I'm not sure which addiction ranks higher with me, ice cream or sailing


Good core excercises are a great protection against back injuries. It is also a great way to recover from them fully. Don't give up doing what you love if your back starts to hurt.
I broke my back in a real 'agony of defeat' moment rollerblading six years ago. I had an L5 fracture but the biggest problem was the grade four herniation at L5-S1. I had two back surgeries. At the worst, I couldn't walk without limping because I had lost a lot of strength and sensation in my right leg. Then I put my stubborn determination to good use. I set out to recover by doing lots of core excercises starting slow and then building on it. I mountain biked to get strength and coordination back. I had trained for marathons before, nothing was as hard as this. Sometimes it really hurt. Now, I don't hurt at all and the only residual I have is a bit of numbness in my right leg. I can do anything I want to without pain. Now that I feel strong I maintain with 100 crunchs a day (down from 200), mountain biking 3-5 times a week and upper body strength training every other day.

The suggestions I have read about eat less / move more are right on. An irritating side effect (now at my desired weight) is that my metabolism is really high. I can barely stand a sheet on me at night because I get too hot. I lose weight easily if I don't eat enough calories. At 5"7" I try to stay around 130.

I know that if I let myself get soft my risk for reinjury is great. I remember what that felt like and have no intention to let it happen again. Pain is a good motivator.

Never give up.

#74379 - 05/10/06 08:40 AM Re: diet, training and exercise [Re: SunnyZ]  
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Why so many crunches?

#74380 - 05/10/06 09:28 AM Re: diet, training and exercise [Re: fin.]  
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They are not all the same. I do lateral and centered with and without resistance and different leg techniques to isolate upper, lower, lateral and even pelvic floor muscle groups. They are the best for core strengthening.
I am a bit paranoid to protect my lower back.

I do half in the morning and half in the evening. It doesn't take more than 10 or 15 minutes each time.

#74381 - 05/10/06 09:50 AM Re: diet, training and exercise [Re: SunnyZ]  
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Oh! I only have minor back pain which seems to be r/t foot gear.

I only do a dozen reps. of each exercise in my routine.

How much time do you spend on the bike?


Last edited by Tikipete; 05/10/06 09:53 AM.
#74382 - 05/10/06 10:07 AM Re: diet, training and exercise [Re: fin.]  
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I try to go on Tuesday, Wednesday and Thursday after work. It is 2.7 mi on mountain trails. (Picture dirt, roots, hills and creeks) I complete that in 30 minutes. My heart rate stays up the whole time. 30 minutes would be slow for a guy in good shape. Remember I am a girl. I am in great shape for a sheela but I can't compete with the muscle mass or lung capasity of a man.
On Saturday and Sunday I am out there at 7am. Now, if I am not pressed for time I am starting a 7 mi. trail that is more technical than the one I am used to. That'll get my heart pumping.
There is a huge difference between road biking and mountain biking. I don't know if you have done both but it is a whole different effort.

#74383 - 05/10/06 10:15 AM Re: diet, training and exercise [Re: fin.]  
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How much time do you spend on the bike?

I do 18 miles in just a tad over an hour. usually under an hour and 15 minutes. My best time is 55 minutes, although I did have a nice wind pushing me for over 15 miles.

#74384 - 05/10/06 10:16 AM Re: diet, training and exercise [Re: SunnyZ]  
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I've never done either except as kid. Riding on public roads around here is exercising a death wish.

There is a public park devoted to off-road biking, but it is probably 15-20 miles away.

#74385 - 05/10/06 11:41 AM Re: diet, training and exercise [Re: fin.]  
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Personally, I feel like I get as good a work out in just 3mi on a technical mountain trail as I would doing 15 mi on the street. It depends on if you want aerobic or anaerobic excersize and what kind of time you have.

I work full time, am a grad student and I have three sons. Time is not my most abundant luxury. As long as you are consistantly doing something you are going to get in better shape. Just make it fun and never give up.

#74386 - 05/10/06 12:43 PM Re: diet, training and exercise [Re: Robi]  
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“an island in the Pacific....
Quote
...although I did have a nice wind pushing me for over 15 miles.
I LOVE tailwinds!!


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#74387 - 05/10/06 12:50 PM Re: diet, training and exercise [Re: Robi]  
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I'm on the nachos and pizza diet.

6'4" and a shade over 180.

#74388 - 05/10/06 01:03 PM Re: diet, training and exercise [Re: MauganN20]  
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I'm on the nachos and pizza diet.

6'4" and a shade over 180.


There oughtta be law!


Last edited by Tikipete; 05/10/06 01:34 PM.
#74389 - 05/10/06 01:27 PM Re: diet, training and exercise [Re: fin.]  
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Relax Pete,

even if Maugh's metabolism probably would have killed him in a timeperiod with less food in the western world, he is still subject to cholesterol and other 'lifestyle' health hazards.
Maugh, you are not diabetic, are you?


The positive side to it, is that bodies like his are perfect for crew. Long, light, good reach. Can probably set and douse a spi really fast. Strength might be a problem tough..



#74390 - 05/10/06 01:28 PM Re: diet, training and exercise [Re: MauganN20]  
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I'm on the nachos and pizza diet.

6'4" and a shade over 180.

Is this you?
[Linked Image]

Attached Files
75540-anorexia.jpg (10 downloads)
#74391 - 05/10/06 01:33 PM Re: diet, training and exercise [Re: Tony_F18]  
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Quote
Quote
I'm on the nachos and pizza diet.

6'4" and a shade over 180.

Is this you?
[Linked Image]


LOL,LOL,LOL,LOL,LOL,LOL If he stays on that diet it will be.

#74392 - 05/10/06 02:06 PM Re: diet, training and exercise [Re: fin.]  
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I am type I diabetic.

I also exercise a considerable amount.

For lunch today I had a "loaded" baked potato with butter (cream butter too! mmmm) sour cream, bacon bits, and chives.

yummy.

And for you endocrine nuts out there, my bolus for lunch was 12.5 units.

(the potato was rather large and fulla starchy carbs)

#74393 - 05/10/06 02:11 PM Re: diet, training and exercise [Re: MauganN20]  
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We all make decisions in life.

#74394 - 05/10/06 02:14 PM Re: diet, training and exercise [Re: fin.]  
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I refuse to let my wretched disease control me and what I eat.

My doctor and I have a really good understanding of each other. He realizes that my lifestyle is just as important to me as my health. I like food, ask anyone that knows me and they can tell you how much I can pack away if I'm really hungry. Doc and I have setup a great system for me to manage my voracious appetite and still be healthy.

Although my days as a beanpole are indeed numbered.

#74395 - 05/11/06 07:36 AM trapezing [Re: Mary]  
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After 10 minutes or so I feel like a knife has been pushed in my lower spine and I have to come in off the wire. I recently got a magic marine harness and it is a vast improvement on old sailcloth type material harnesses I had but the strain is still on my hips and lower back. Its probably only a matter of adjusting it right but what feels good on the sand doesn't feel good on the wire after 10 minutes. I am just back on the water trying out my 14 foot Alpha Omega cat.

#287600 - 07/05/17 01:22 PM Re: diet, training and exercise [Re: hobie1616]  
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“an island in the Pacific....
Originally Posted by hobie1616
Quote
My problem started at 50. For some reason, I thought that was an appropriate time to give my weights to Goodwill and grow old gracefully. What a crock that turned out to be! I can barely see my f***n' toes!
I think "growing old gracefully" equates to going to seed. Hitting middle age means a lot of physiological changes including slowing metabolism. That�s where Eat Less, Move More kicks in.

Of course, the down side of all the exercise is orthopedic surgeons everywhere licking their lips envisioning for all the money they�ll make from baby boomer joint replacements. Ya just can�t win!!

I was looking for the Target Heart Rate Calculator and found this. I must have known it was coming. I had one replaced six weeks ago and will probably wait until next year for the other.

If anyone's contemplating a full joint replacement, get in shape before the surgery.

At a minimum, walk a few miles every day. That will help with healing and flexibility. The two goals are straightening your leg to zero degrees and getting your heal to your butt.

Work on upper body strength. The worst is trying to get up off the toilet. You'll need something to pull on or set up a system with your main blocks.

Find out what the post surgery exercises are before surgery and start doing them right after surgery. They hurt like hell but you'll be glad you did.


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#287602 - 07/06/17 07:05 AM Re: diet, training and exercise [Re: fin.]  
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totally off subject, but the muni bonds thing.... Most are in the crapper, or headed there these days. Still recommending buy?


Jay

#287604 - 07/06/17 07:12 AM Re: diet, training and exercise [Re: waterbug_wpb]  
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Originally Posted by waterbug_wpb
totally off subject, but the muni bonds thing....

Please take it here.
Thanks Jay


Philip
USA #1006
#287606 - 07/06/17 09:17 AM Re: diet, training and exercise [Re: fin.]  
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About 2 years ago my Doc told me i have Type 2 Diabetes, So before that I was always working out but never took it serious ! in 2015 I bought myself a Fat Bike I use to do Mountain Biking so i decided to get back in it at that time I was 250lbs I am really into Technical stuff, I might ride 3 times a week. 10 miles in the woods doesn't seem like a lot but it kills you. I have to bring food with me to snack on so my sugar doesn't drop to far being all alone most of the time, I rather Die Sailing not in the woods LOL! So far I am down to 198lbs I need 20 more i think. When i am not riding I do Beachbody workouts! have you ever heard of Tony Horton P90X, or Shawn T Insanity workouts? I will mix these up into one nice workout but still working on Pull ups that is one hard thing but it might come in handy if i ever fall of my boat! LOL I am 47 now i figured i better get this sh*T into a Life style now before i get older .. Non of it is easy I have change my eating I eat less and do Cardio like a rock star!

#287614 - 07/06/17 05:55 PM Re: diet, training and exercise [Re: waterbug_wpb]  
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“an island in the Pacific....
Originally Posted by waterbug_wpb
totally off subject, but the muni bonds thing.... Most are in the crapper, or headed there these days. Still recommending buy?

I rotated out six months ago.


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#287615 - 07/06/17 05:56 PM Re: diet, training and exercise [Re: soulsailor]  
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“an island in the Pacific....
Originally Posted by soulsailor
About 2 years ago my Doc told me i have Type 2 Diabetes, So before that I was always working out but never took it serious ! in 2015 I bought myself a Fat Bike I use to do Mountain Biking so i decided to get back in it at that time I was 250lbs I am really into Technical stuff, I might ride 3 times a week. 10 miles in the woods doesn't seem like a lot but it kills you. I have to bring food with me to snack on so my sugar doesn't drop to far being all alone most of the time, I rather Die Sailing not in the woods LOL! So far I am down to 198lbs I need 20 more i think. When i am not riding I do Beachbody workouts! have you ever heard of Tony Horton P90X, or Shawn T Insanity workouts? I will mix these up into one nice workout but still working on Pull ups that is one hard thing but it might come in handy if i ever fall of my boat! LOL I am 47 now i figured i better get this sh*T into a Life style now before i get older .. Non of it is easy I have change my eating I eat less and do Cardio like a rock star!


Good for you!!


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#287616 - 07/06/17 11:36 PM Re: diet, training and exercise [Re: hobie1616]  
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Originally Posted by hobie1616
Originally Posted by soulsailor
About 2 years ago my Doc told me i have Type 2 Diabetes, So before that I was always working out but never took it serious ! in 2015 I bought myself a Fat Bike I use to do Mountain Biking so i decided to get back in it at that time I was 250lbs I am really into Technical stuff, I might ride 3 times a week. 10 miles in the woods doesn't seem like a lot but it kills you. I have to bring food with me to snack on so my sugar doesn't drop to far being all alone most of the time, I rather Die Sailing not in the woods LOL! So far I am down to 198lbs I need 20 more i think. When i am not riding I do Beachbody workouts! have you ever heard of Tony Horton P90X, or Shawn T Insanity workouts? I will mix these up into one nice workout but still working on Pull ups that is one hard thing but it might come in handy if i ever fall of my boat! LOL I am 47 now i figured i better get this sh*T into a Life style now before i get older .. Non of it is easy I have change my eating I eat less and do Cardio like a rock star!


Good for you!!


But if you capsize, you are short in weight for the uprighting


Last edited by northsea junkie; 07/07/17 01:07 AM.

ronald
RAIDER-15 (homebuilt)

hey boy, what did you do over there, alone far out at sea?..
"huh....., that's the only place where I'm happy, sir.
#287621 - 07/07/17 10:39 AM Re: diet, training and exercise [Re: northsea junkie]  
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Thanks, But i cant capsize! That is something that i cant do! I would loose everything inside my hulls LOL! I have a marine battery I have a stereo all my wiring for lights .. Nope cant capsize my boat!

#287622 - 07/07/17 12:49 PM Re: diet, training and exercise [Re: fin.]  
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Congrats and well done on the new health goals and accomplishments

This is how you will gain that extra knot of speed your want smile


Mn3
#287623 - 07/07/17 12:52 PM Re: diet, training and exercise [Re: soulsailor]  
Joined: Jun 2009
Posts: 490
northsea junkie Offline
addict
northsea junkie  Offline
addict

Joined: Jun 2009
Posts: 490
Petten Netherlands
Oops, .. sorry.
I overlooked the Reynolds 21 notification.

By the way your vid and the connected other vids opened a whole new other cat world for me.
Interesting and seductive!


ronald
RAIDER-15 (homebuilt)

hey boy, what did you do over there, alone far out at sea?..
"huh....., that's the only place where I'm happy, sir.
#287624 - 07/08/17 10:01 AM Re: diet, training and exercise [Re: soulsailor]  
Joined: May 2004
Posts: 1,379
Ventucky Red Offline
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Ventucky Red  Offline
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Joined: May 2004
Posts: 1,379
Originally Posted by soulsailor
About 2 years ago my Doc told me i have Type 2 Diabetes, So before that I was always working out but never took it serious ! in 2015 I bought myself a Fat Bike I use to do Mountain Biking so i decided to get back in it at that time I was 250lbs I am really into Technical stuff, I might ride 3 times a week. 10 miles in the woods doesn't seem like a lot but it kills you. I have to bring food with me to snack on so my sugar doesn't drop to far being all alone most of the time, I rather Die Sailing not in the woods LOL! So far I am down to 198lbs I need 20 more i think. When i am not riding I do Beachbody workouts! have you ever heard of Tony Horton P90X, or Shawn T Insanity workouts? I will mix these up into one nice workout but still working on Pull ups that is one hard thing but it might come in handy if i ever fall of my boat! LOL I am 47 now i figured i better get this sh*T into a Life style now before i get older .. Non of it is easy I have change my eating I eat less and do Cardio like a rock star!


Soulsailor... this is awesome.. and keep up the good work..

I agree the hardest part is the change in eating habits...

#287625 - 07/08/17 06:50 PM Re: diet, training and exercise [Re: fin.]  
Joined: Jan 2005
Posts: 6,021
Timbo Offline
Carpal Tunnel
Timbo  Offline
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Joined: Jan 2005
Posts: 6,021
Sebring, Florida.
Holy Thread Resurrection Batman! This thread was started 11 years ago!!!

But I second the bike riding thing, both mountain (or off road) and road biking are great ways to stay in shape...however...it can kill you! Most of the guys I ride with have had much worse crashes on their mountain bikes in the woods than on their road bikes, going twice as fast. Tree's don't move and they always win the 'right of way' argument.

My bike club just lost one 57 yr. old gal to a heart attack, the day after she rode 50 miles in the heat. She was not one of our stronger riders to begin with, she was a steady, regular rider, but that day she rode with the A group and they were going fast, she was hanging on at the back, didn't do any pulling, but still, the next day, adios.

I constantly have to remind myself that I'm only riding to stay in shape, I'm not in the Tour, and never will be. Going fast around corners is fun, no doubt, and dodging cars and trees will get your heart rate up, but dying ain't much of a living.

As Dirty Harry said, "A man's got to know his limitations."

If you are just getting into cycling, go find a good bike shop and ask them where/when the local bike club meets, see if they have an A, B and/or C group ride, start in the C group and work your way up. My club has a "Friendly Friday" ride every Friday for newbies, most clubs have something similar, that's where you want to start.

Riding with a group is better for you, and safer, for several reasons;

1. If you do go down, or even if you just get a flat, they'll be there to help you. (our last bike club President crashed while waving to a friend and hitting a pot hole at the same time, and broke her pelvis, hip and coxex, needed an ambulance, one other rider called 911 for her as she was unable to move)

2. Cars will 'see and avoid' a big group (but be more pissed off) than they will see a solo rider, and with today's Texting Drivers, that's a big problem. Solo, you are invisible to most cars, so be sure you stay way off to the side of the white line when you can, and NEVER assume they see you.

3. You will ride longer, and harder, with the group than you would ever ride alone, you can draft when you are tired, you can pull when you are strong, and you will want to 'Represent' so you will push harder than you will alone.

4. You will make new friends and learn a lot from them.

I have found that there are many similar type A (and AA, and even AAA) people in both sailboat racing and bike riding, (and flying airplanes too!) so you sailors will feel right at home with the bike guys! Oh, and several in my Bike Club love to drink beer too, just like sailors, (and pilots) so there's that....


Blade F16
#777
#287628 - 07/10/17 10:40 AM Re: diet, training and exercise [Re: fin.]  
Joined: Dec 2001
Posts: 5,573
waterbug_wpb Offline
Carpal Tunnel
waterbug_wpb  Offline
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Posts: 5,573
Naples, FL
or you can do that spin class crap.... I still have a hard time exercising indoors with HVAC... guess I'm used to being in the 100% humidity..


But Timbo's training for the NZL team cyclor spot, so.... get used to peddling like crazy and not going anywhere

A jog in beach sand is a hell of a workout, too...

Planks and all your core strength training will serve you well on any boat with a trapeze or hiking straps


Jay

#287650 - 07/13/17 04:21 PM Re: diet, training and exercise [Re: Timbo]  
Joined: Nov 2005
Posts: 5,582
hobie1616 Offline
Carpal Tunnel
hobie1616  Offline
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Joined: Nov 2005
Posts: 5,582
“an island in the Pacific....
Originally Posted by Timbo
Riding with a group is better for you, and safer, for several reasons;

1. If you do go down, or even if you just get a flat, they'll be there to help you. (our last bike club President crashed while waving to a friend and hitting a pot hole at the same time, and broke her pelvis, hip and coxex, needed an ambulance, one other rider called 911 for her as she was unable to move)

2. Cars will 'see and avoid' a big group (but be more pissed off) than they will see a solo rider, and with today's Texting Drivers, that's a big problem. Solo, you are invisible to most cars, so be sure you stay way off to the side of the white line when you can, and NEVER assume they see you.

3. You will ride longer, and harder, with the group than you would ever ride alone, you can draft when you are tired, you can pull when you are strong, and you will want to 'Represent' so you will push harder than you will alone.

4. You will make new friends and learn a lot from them.

I have found that there are many similar type A (and AA, and even AAA) people in both sailboat racing and bike riding, (and flying airplanes too!) so you sailors will feel right at home with the bike guys! Oh, and several in my Bike Club love to drink beer too, just like sailors, (and pilots) so there's that....


Group rides are great. There's not a lot of roadies here on Maui but I can usually find a group of tourists to ride with. They let me suck wheel when needed and I show them the backroads that are fun to ride.


US Sail Level 2 Instructor
US Sail Level 3 Coach
#287657 - 07/14/17 11:12 AM Re: diet, training and exercise [Re: hobie1616]  
Joined: Dec 2001
Posts: 5,573
waterbug_wpb Offline
Carpal Tunnel
waterbug_wpb  Offline
Carpal Tunnel

Joined: Dec 2001
Posts: 5,573
Naples, FL
The Xterra triathlon series had a stopover in Hawaii, and the trail ride looked spectacular in terms of visual backdrop. of course, it didn't look very easy to pedal through.... smile


Jay

#287661 - 07/14/17 03:27 PM Re: diet, training and exercise [Re: MauganN20]  
Joined: Jun 2001
Posts: 12,278
Jake Offline
Carpal Tunnel
Jake  Offline
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Joined: Jun 2001
Posts: 12,278
South Carolina
Originally Posted by MauganN20
I'm on the nachos and pizza diet.

6'4" and a shade over 180.


OK, Ok...I haven't seen him in several (probably should say "many") years since then but FYI, he was headed steadily north of 180 last time I saw him. ;-).


Jake Kohl
#287922 - 09/23/17 10:49 AM Re: diet, training and exercise [Re: fin.]  
Joined: Jan 2014
Posts: 2
Marek Offline
stranger
Marek  Offline
stranger

Joined: Jan 2014
Posts: 2
CA, U.S.
if you are a working person with little time and need to work your fitness up and can't afford a personal trainer I recommend the FREELETICS work out program that's available as an App in Itunes (I assume also for android phones). These are timed short intense workouts (high intensity interval training). The idea is to do short excercise routines at maximal effort followed by a brief recovery period and then move on to the routine which focusses on a different muscle group and then repeat excercises over multiple times. Excercise science has shown that this is a fairly efficient way, to train cardio, muscle and stretch soft tissue...
While this concept may not be entirely new, here's the kicker...the app and many routines are free but if you sign up for the virtual coach you will get a tailored program that will integrate workout programs with recovery periods. After an assessment you will start out and then after each session you need to answer a few questions that the virtual coach uses in addition to the recorded times to assess your progress as well as custom fit the next sets. The other big benefit is that the regular "Bodyweight" app does not require a gym or any equipment so it's basically so all you need is a small space and your phone app to record your progress.

My nephew visiting from Germany where it's been gaining traction showed this app to me a few weeks ago and I have just started using the app and have to say I love it. I had been road biking and MTBing the last few years to stay in shape but was wiped out after a few excercises and had my heart pumping pretty wildly.

Besides the "Bodyweight" app, Freeletics also offers a "Gym", "Running" and "Nutrition" app. I am also trying the running app but probably won't use the coach feature much with it. I also like the nutrition app. I had a cardio event a few years ago and my wife also has elevated cholesterol so we have been working up our diets a bit to move away to greener food. I have been using the app mostly to compare notes with our diet and get ideas for dishes.


San Luis Rey Sail & Power Squadron (SLRSPS)
1992 Prindle 19
1981 Prindle 16
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