Caesium32's Log - Cycling With a Side of Lifting

@dagill2 It definitely could be expensive but doesn’t have to be too bad. I used to work at a big UK cycling store so I’m pretty used to these sort of questions and I tend to go a bit all or nothing with things I like so I went crazy doing research when I first got into cycling so hopefully I can be quite helpful. This is long so buckle in.

Cheap road bikes (ie drop bars) start around £300ish brand new and would be absolutely fine to start. Similarly you could get a decent hybrid with flat bars, with or without some suspension depending where you ride, or a front suspension only mountain bike for a similar price. There’s always lots of good deals second hand too and although the prices are a bit inflated at the moment, it’s still worth looking at.

On top of that if you’re going to be riding for probably longer than half an hour you’ll want some padded cycling shorts which are probably about £20-£30 for half decent ones and ideally you’ll also get spare inner tubes, a pump, tyre levers and a multi-tool to take out with you in case of any mechanical issues so add probably another £40 for those. Add another £20-£40 for a helmet too. If you want them: maybe another £10-£20 for mudguards, locks go between £5 and £100 depending how good you need it to be, lights can cost basically as much as you want to spend but if you want to ride in the dark will probably cost about £50 for a half decent set front and back. Finally there’s maintenance which obviously depends on lots of things. You can do most things yourself from watching YouTube but might need to buy some bits upfront.

Both the bikes and accessories can be bought with a cycle to work scheme which most employers do and you’ve probably heard of. The places you can buy from and how much you can spend depend on employers but you get some nice discounts and can pay monthly. For cheaper, brand new bikes I’d probably recommend looking at either Halfords, Evans or Decathalon as a start. If you want to spend a bit more (>£500) it opens up a lot of options. A £1000 can get you a great bike and then over that you can get all sorts but you’re getting into diminishing returns as you spend more.

Generally what you’ll notice is bikes at this price are a lot heavier than more expensive bikes because they’re made of cheaper materials. They will probably have less gears and the brakes might not be quite as good. The number of gears isn’t a deal breaker but it can be helpful especially at the extremes of the range going up or down hill when you find you don’t have a gear suitable. However, if you’re somewhere mostly flat you might only use a couple. Until recently cheaper bikes usually had rim brakes but now discs are very popular. They provide a big stopping advantage in the wet and are generally better in the dry but are slightly heavier and require a stronger frame so you might still see some high-end road bikes with rim brakes. I’d recommend them in most cases though. Suspension adds weight over a bike without it but obviously cushions the ride so pick it depending on where you’ll be riding. If it’s full suspension for under £1k though it’s likely to be trash so I’d avoid that.

Roughly, the spectrum of bikes from most on road to least basically goes: road bikes (skinny tyres, no suspension, drop bars), hybrids with no suspension and gravel/adventure bikes like mine, hybrids with front suspension (typically about 60mm travel), mountain bikes with front suspension (typically about 100mm travel, more off road specific geometry) then finally full suspension mountain bikes. Again, pick depending on where you’ll ride and what you’re interested in.

I can and would happily talk about this all day so let me know if you have any questions and I’ll be happy to help.

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Thats phenomenally detailed, thank you. Definitely some stuff to ponder there.

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T-ransformation 2021 - Week 10 Summary

Daily Averages
Calories: 1711
Protein: 180g
Carbs: 153g
Fat: 37g

Calories burnt: 2982
Calorie deficit: 1186

Average weight: 81.05kg (-0.5kg)

So the days I tracked this week were bang on the plan. However, what I didn’t track were three days where I had a Chinese takeaway and probably ate my daily allowance each time in one sitting each time. I could give excuses for each one but ultimately they don’t matter.

This week things are going super strict though - my meals are already planned, I’m doing good training wise and I expect a big weight loss.

Short and sweet for once.

Targets for this week:
Calories: 1714
Protein: 180g
Carbs: 149g
Fats: 44g
Calories burnt: 2900

Ten Week Comparison
As I did at five weeks, here’s a comparison of now vs the start.

Surprisingly I don’t think this most recent photo does me justice, I actually think I look a bit better in person. Hopefully by the week 15 picture I’ll be able to see some abs.

Measurements:
Belly (at belly button): 91cm (-8cm)
Chest (at nipples, arms down, relaxed): 99cm (-6cm)
Right arm (bent, flexed): 34cm (-1cm)
Right thigh (straight, flexed): 61cm (+1cm)
Right calf (flexed): 41cm (+1cm)

Weight: 80.9kg (-4.95kg)

The numbers in brackets are the difference between now and the start of the T-ransformation. A little less weight loss than I’d have liked maybe but overall I’m happy, especially that my arms and legs are keeping their size. I intend to take the next half of this a lot more seriously I hope and hopefully the results will show that.

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Mate, thats good progress for 10 weeks. This stuff doesn’t happen overnight.

5 more weeks until gyms reopen too.

Thanks mate. Will be good if I can get my foot down for those five weeks and lose a similar amount of weight to what I did in the last ten weeks.

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Great consistency (I don’t think I ever make it past week 4 of dieting down!), I think you can do another 5kg in 5 weeks, but it’ll be harder because you’ve already done a decent chunk, just keep that in mind and make sure you don’t push too hard and tank. I know some recommend a weeks break in dieting just to reset (never an approach I’ve taken due to the aforementioned slackness of never getting fat in enough!).

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Where does that out you? Mid-160s? Should be some serious improvements at that weight that even lighting can’t hide.

How tall are you?

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Good work @caesium32 mate. Very detailed too.

@alex_uk thank you, losing 5kg in five weeks will definitely be tough but my thinking is if I try and fail I’ll at least be closer than I would be if I hadn’t. Luckily nothing has been too hard yet.

In terms of a diet break, I don’t think I need one yet because I haven’t lost that much weight or been dieting for too long. The plan is to spend a few weeks around maintenance once I get to about 75kg though.

@dagill2 yeah, 75kg is the goal for now (just a random number really) which is 165lb. I’ll reassess once I’m there or close based on how much time I have left, how I look and how I feel. I’m about 5’9”.

@ChongLordUno cheers mate.

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That makes me feel better then, you’re cheating by being shorter.

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Yeah maybe we should compare BMI haha. How tall are you?

Are you sure? I’m quite a bit taller than you.

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16/03/21
Bike Ride:
10 min warm up
4 rounds of:

  • 5 mins at a HR of 152-173
  • 7 mins with HR below 118

10 mins cool down

The cycle itself wasn’t bad but I’m having some issues with tightness in the upper right of my back and it made this pretty uncomfortable. Going back to when I was in school, I used to often get a tight upper back around exam time and when I got it looked at one time they suggested it was from all the desk work. I think the same thing is happening again now and is being made worse by the cycling. It’s gotten a lot worse the last couple of weeks which corresponds with me doing a lot more work and cycling a lot more so basically a double whammy.

I tried massaging it with my fingers the last few days and it provided relief at first but then an hour later it’s either worse than it was to start or numb. I’m going to have to see if I can get a massage ASAP and try deal with it in the mean time. I have a lacrosse ball and foam roller but they’re not where I’m living right now.

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Think I’m finally starting to feel the effects of this diet, not so much energy wise but in terms of recovery. Last cheat meal was Saturday which is probably the longest I’ve gone at these calories without one, especially with the amount of exercise I’m doing. I walk a 4 mile loop a few times a week and today my legs were starting to feel pretty heavy by the end.

Another update: I’ve got a sports massage booked for tomorrow afternoon to look at the tightness in my back.

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19/03/21
Bike ride:
15 mins warm up
6 rounds of:

  • 1 min max effort sprint
  • 4 mins with HR below 118

5 mins cool down

Mainly did the sprints up hill and took as long as it took to get to the top and to get between them so times weren’t exact but still six big efforts. I think that 187bpm is the highest I’ve recorded my heart rate at so far.

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20/03/21
Bike ride:
5 mins warm up
90 mins at HR 119-144
5 mins cool down

!

A little under on the time but way over with the heart rate. Honestly it just didn’t feel that hard and I was just enjoying myself. I’m definitely getting a lot faster and it’s pretty cool to see.

As a more general update: I’m still doing my couch to 5k runs and have done two out of three so far this week. I did run 2 fasted this morning then had about an hour at home for breakfast then did the bike ride. Run 3 I will do tomorrow. I’ve been super busy this week and I just haven’t got round to doing any lifting but I’ll hopefully get a session in this weekend. Diet and weight loss is going good though.

Finally, the massage was very painful and I’m super bruised but it’s definitely helped and I’m not wanting to stop my bike rides because of my back aching now. Most of the tightness seemed to stem from my lats and was definitely worse on my right hand side but he worked on both. With the final 10 mins he worked on my right chest and shoulder which are sometimes achy and they were super tight too. It felt good after so I might make it something I do more often.

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T-ransformation 2021 - Week 11 Summary

Daily Averages
Calories: 1679
Protein: 169g
Carbs: 122g
Fat: 56g

Calories burnt: 2946
Calorie deficit: 1266

Average weight: 80.15kg (-0.9kg)

Good week again that’s reflected in the weight loss. Had one cheat on Saturday - a chinese takeaway and half a tub of Ben and Jerries. I was super busy this week though so most of the exercise got pushed to the weekend which fitted well around my cheat. Only big problem was no lifting sessions.

I’m starting to feel a bit worn down, mainly in my legs, so I’m debating pulling back on the cycling intensity. Instead of the interval sessions I think i’ll just do an equivalent duration ride at a medium intensity. It might slow down my cycling progress but the priority right now is sustaining the weight loss which this will make easier and potentially burn more calories. On the other hand, losing weight helps a lot with cycling so can’t go too wrong.

Calories stay the same and I will probably have a cheat meal again around the weekend unless I’ve not lost enough weight or I’m feeling good.

Targets for this week:
Calories: 1714
Protein: 180g
Carbs: 149g
Fats: 44g
Calories burnt: 2900

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Good work man

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:scream: how do you survive ?

Quite easily. Unless I push the exercise really hard on a particular day, I can hardly tell I’m in a calorie deficit. Also consider I’m not really lifting and apart from cardio I’m mostly sedentary so my outgoing calories aren’t that high. The ones I record on my Fitbit are just for comparison with each other week to week and I doubt they’re that high in reality.

Finally, those calories don’t include a cheat meal at least weekly so far which probably takes the average up about 200 calories per day.

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