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Slow, fat and out of shape - where to start?

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Muh

Apr 25, 12 13:26

Post #1 of 29 (2418 views)

Slow, fat and out of shape - where to start?	Quote \| Reply

So I did my last triathlon in 2008. Since then I have gained about 35 lbs haven't run in 3 years and rode outside twice last year. My background is swimming but I haven't even been in the water more than twice a month over the past year.

I have decided it is time to get back on the proverbial horse but want to avoid injury. Can anyone point me to a few good (free) plans or resources to get me started again?

Thanks in advance
____________________________________________

"which is like watching one of your buddies announce that he's quitting booze and cigarettes, switching to a Vegan diet and training for triathalons ... but he's going to keep snorting heroin." Bill Simmons, ESPN

hammonjj

Apr 25, 12 13:28

Post #2 of 29 (2408 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

I would just start by adding volume. SBR a few times a week and once you get up to around 10 hours a week, start to then focus on having a plan.

KING_COOPA

Apr 25, 12 13:28

Post #3 of 29 (2406 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

start what?
swimming? biking? running?
all three?
if all three what distance?

________________________________________________
�Be kind, for everyone you meet is fighting a harder battle.� - Plato

arby

Apr 25, 12 13:30

Post #4 of 29 (2401 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Buy Iron Fit by Fink. Three training plans are in the book. Thats one option for you.

haole

Apr 25, 12 13:30

Post #5 of 29 (2398 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

KING_COOPA

Apr 25, 12 13:31

Post #6 of 29 (2396 views)

Re: Slow, fat and out of shape - where to start? [haole] [In reply to]	Quote \| Reply

ha.

________________________________________________
�Be kind, for everyone you meet is fighting a harder battle.� - Plato

Record10Carbon

Apr 25, 12 13:32

Post #7 of 29 (2389 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

I would start by changing your screen name. "Muh" kinda sound lazy to me. I am thinking something like "LightningBolt" (note: Blazeman is taken). Possibly "andale" or something....but first change your name to something that has a bit more emphasis than "Muh".
----------------------------------------------------------

What if the Hokey Pokey is what it is all about?

Record10Carbon

Apr 25, 12 13:34

Post #8 of 29 (2378 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Oh, and if that does not work - I say "Go Team!"
----------------------------------------------------------

What if the Hokey Pokey is what it is all about?

haole

Apr 25, 12 13:41

Post #9 of 29 (2352 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Can anyone point me to a few good (free) plans or resources to get me started again?

on a serious note...weightwatchers or jenny craig or search for desert dude's how to lose weight post

take the low hanging fruit first (weight) before you tackle serious SBR

and im f'in serious kiddo because if you are 35lbs overweight you are really 50lbs overweight and any stress via SBR you put on your fragile frame will lead to injuries plus lack of motivation because everything will feel so f'in hard

BCDon

Apr 25, 12 13:48

Post #10 of 29 (2330 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

If you've done this before then you likely know what to do for the most part.

Start with a trip to the Doc to make sure there aren't any issues.

Go easy at the start and build up some volume. There are a number of Internet programs and "getting started" books with plans that take couch potatoes to a Sprint Triathlon in 8 to 12 weeks.
BC Don
There's a difference between skiing and just getting down a mountain.

TallTim

Apr 25, 12 13:53

Post #11 of 29 (2305 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

First, Welcome back! You've taken the hardest step, which is the first one. Have been where you are with same background and +35ish over a 3 yr period of inactivity .... that was in 2000. 12 yrs, and many finishes from super-sprint to IM later, still in the sport.

Simple advise would be to start swimming, alot. It will help you drop weight, and it won't beat up your joints. Also, you can start a running program, but be VERY careful with volume, else you are likely to get injured, as noted by others here. Search for the Barry P running program. It will work for you, provided you are conservative witn both intensity and volume.

Biking is also a good place to start, easy pace rides at first, all to help you drop those pounds and get comfortable on the bike.

FWIW, I did about a year of S/B/R w/o entering a race when I rejoined the sport, dropped 37 before I entered my first race. In hindsight, it was the right call, though it took a lot of patience.

PM me if you want some basic week outlines from what I did back then, but the key is consistency over time, esp at the outset and to help you lose the extra lbs w/o injury.

Good luck and keep us posted!

h2ofun

Apr 25, 12 14:01

Post #12 of 29 (2280 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Follow these 7 steps from Dr. Oz. I have been telling folks these things I have used to stay skinny, and was amazed to see him nail all 7 of them. At 6'5", and 160, I walk the talk.

http://health.yahoo.net/...7-habits-slim-people

Now, you can do it also. Just a life long focus, just like racing is if one wants to do it well.
http://www.linkedin.com/in/davidedwardcampbell
"Never argue with stupid people, they will drag you down to their level and then beat you with experience." � Mark Twain
"If you argue with an idiot, there are two idiots� � Robert Kiyosaki
VHS to DVD http://h2ofun.net/...eoConvert/index.html

(This post was edited by h2ofun on Apr 25, 12 14:02)

RunFatboyRun

Apr 25, 12 14:06

Post #13 of 29 (2260 views)

Re: Slow, fat and out of shape - where to start? [haole] [In reply to]	Quote \| Reply

haole wrote:

Horseshit. Dude didn't say he wants to podium. He wants to get started again.

If I listed to haole, I still wouldn't bother doing any training for tri, since I am still losing weight. In fact I trained for a year before I started losing weight. It took me that long to wrap my head around the food issues. Now I'm steadily dropping weight.

I'm still fat and slow, but improving greatly. Just getting off my ass and getting at it, at least gave me the endorphin high and confidence to start to deal with the weight after years of not. Yeah it was hard, and it sucked to carry that much weight through events. But after a painful first half-marathon, I dropped 30 pounds and 45minutes off my time. I have a long way to go, but I wouldn't go back and undo the first year of it for anything.

In fact, having carried 285+ through training and several races, I know that once I'm under 200, I'll have the same (or more) power and less weight. That is nothing but encouraging.

But I'm just a loser who hangs out on that other website you thought was funny in your other post. So take that for what it's worth. Maybe this was an uber-clever reverse psychology thing I failed to pick up on, but your subtlety is lacking if that was the goal.
===================================
I'll tell you all right now, my seat is too low, I'm not aero and I carry too much fluid on the bike.

JChapATX

Apr 25, 12 14:10

Post #14 of 29 (2241 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

just start training again. listen to your body, not your brain.
take it easy in terms of volume and speed.

It may take a couple years to lose all that weight (took me 3 years to drop 35 lbs when I started the sport in '05).
Sign up for some shorter local races and give yourself some goals. Maybe work up in distance.

if you've done triathlon before, you don't need a plan other than swim, bike, run a few time each week.

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Team Honey Stinger

unclegimpy

Apr 25, 12 14:13

Post #15 of 29 (2231 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Start keeping track of everything you eat. You can use something like myfitnesspal.com or some other app that has a food and exercise tracker with a weight loss goal. Keeping track of what you eat and realizing how many calories you are really taking in as opposed to what you think you are taking in is a huge benefit. Start out with the goal of meeting your calorie deficit on a daily basis and start training slowly. You can get in the pool and burn a ton of calories without beating up your body, which will get you down faster. Start running, but do frequency and short mileage runs.

Record10Carbon

Apr 25, 12 14:13

Post #16 of 29 (2231 views)

Re: Slow, fat and out of shape - where to start? [RunFatboyRun] [In reply to]	Quote \| Reply

Wait....you go to BT?

They still got some wacko admin who puts on swinger parties or some such thing? That place sounds like a blast.
----------------------------------------------------------

What if the Hokey Pokey is what it is all about?

OneGoodLeg

Apr 25, 12 14:18

Post #17 of 29 (2207 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

I'm kind of in a similar boat, although not quite as bad (last Tri was 2009 but have done a few rinky-dink half-assed races the last couple years and only about 20lbs over 'A' race weight); also share the swimming background... For me, one big driver is to sign up for a big race well in advance; once I have a good chunk money on the table, it's harder to let things slide with that weight of embarrassment/failure hanging overhead. Another good strategy is to find a training buddy so there's an element of peer pressure to get you to show up for workouts.

In any case, just getting out and doing anything is enough for starters; I find the whole 'Plan' thing to be way overrated, at least in the beginning. I realize some folks thrive on more structure and as you improve of course there's more to be gained from better-focused training, but to me, too much regimentation is often an additional burden that's more stifling than constructive. Baby steps. Maybe find a couple simple, easily repeatable bike & run loops without any interruptions so you can set a benchmark time and then do personal mini-TTs once every 3-4 weeks to measure progress. Seeing improvement often becomes intoxicating and makes you want to keep chasing better times, but not have to deal with the cost/logistics of actual races too often.

A couple other random thoughts... as a swimmer through HS/college, it takes the least time for me to get back in shape and is largely indifferent to my weight (i.e., it matters little in the water if I'm carrying extra fat, aside from looking pathetic while on deck, and doesn't do much for weight loss; if anything, I'll actually gain some in the shoulders, etc), so I find it the easiest to dismiss/minimize in the short run in order to devote more time to the other 2, then mix swimming back in later as the overall training volume starts to fill in. Running definitely seems to deliver the most bang per buck for both time and losing weight, but it's also where I notice the extra weight penalty the most and has the highest injury potential so you gotta be smart there and resist the urge to ramp up too much, too quickly. I'm a convert to the BarryP gospel here on ST: run more by doing it more often in smaller/easier chunks, and not so much by jacking up longer runs that will likely take more recovery. That leaves biking... my favorite for being its own reward speeding down the hills or enjoying the sights out in the countryside, but it also takes the most time. One gambit, if you have an MTB and decent trails at your disposal, is more off-road riding; I find it to be more refreshing/enjoyable in that it feels less like Training but still delivers a good workout so you can emphasize the fun aspect while gaining fitness on the side.

(This post was edited by OneGoodLeg on Apr 25, 12 14:28)

Chucifer

Apr 25, 12 14:32

Post #18 of 29 (2153 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Start with running as that takes the longest for your body to adapt to the stresses, especially with the added weight. I'd look into a couch to 5k program. Upon completion, look to transition to a BarryP type program

If you have energy and time after that, add swimming to get your form back.
If you have energy and time after that, get on the bike.

Take a hard look at your diet and work on flexibility/range of motion as your musculature has probably lost that trait

Acquaspin

Apr 25, 12 15:59

Post #19 of 29 (2054 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

Deal with the food issue first. Make good food choices, manage calorie intake and give a bit of time the get the body used to the new regime. Think of small changes that can be sustained and incorporated to your daily life.

Since your background is swimming I'd begin with that. It's a lot more forgiving on the joints and body in general than running or biking. It'll work the cardio capacity and among the three disciplines I'd say it's the one that would give you faster results with the lowest risk of injury.
If you're itching for a ride or a run by all means go for it but again I'd spend most of the time in the pool.
I'd keep at it until at least half of the 35 #s are off, then gradually increase the biking and running time.

These are the main issues i hear most often about from people in similar situations that hamper the process:
Jumping on a "diet" or "food habit" that cannot be sustained, trying to rush the process by going with too large a calorie deficit for too long, or going too fast increasing the run/bike times and get an injury that will send you back to square one right when just getting started.

BBB1975

Apr 25, 12 17:31

Post #20 of 29 (1953 views)

Re: Slow, fat and out of shape - where to start? [Acquaspin] [In reply to]	Quote \| Reply

I was in a similar position as you at the beginning of the year. Used to kick butt in Cat 3 Crits and Road races about 14 years ago. Marriage, job, kids, etc resulted in me going from 170 to 258. Here's what I did:

Jan: 8 hours a week of swim and bike
Feb: about 12 hours a week bike (good weather)
March: 12-16 hours a week bike (good weather)
April: 11-14 hours a week bike (cut down on volume, increased intensity significantly)

Since then, I've lost 50 pounds and am starting to race again.

The weight came off really fast in January (18 pounds in 4 weeks) Since then, it has slowed down to about 10 pounds per month.

Ya just need to do it.

gluestick

Apr 25, 12 17:53

Post #21 of 29 (1919 views)

Re: Slow, fat and out of shape - where to start? [BBB1975] [In reply to]	Quote \| Reply

+3 to Barry P. Start small and run often. The previous advice to lose the weight before going at it is pretty crap. Count your calories (all of them) and begin low intensity, high frequency work in all three disciplines. You will drop the weight faster than you think. Eat good food and get plenty of sleep. Visualize who you were when you were fit, or who you want to be, and don't worry about what you are now, that does not matter. Set a goal, make a plan, and write it down to help hold yourself accountable and enjoy the milestones. Looking back, the journey is really the cool part of my tri experience. I still enjoy reading old training and race logs and remembering who and where I was when I wrote them, it's pretty awesome stuff.

While not everyone will admit it, I will bet there are a startling number of members here on ST who started tri fat, out of shape, and slow and got to where they are now as a result of following the simple outline above. Don't let the elitist BS you read here sometimes fool you, not many people went from all-state high school athlete to college scholarship athlete to triathlon super stud. Many of the big talkers here had to earn it the same way as you do. I for one ran track in HS (was not awesome) then found beer and pizza (and a few other things) in college. Pretty much woke up one day 10 years later, an overweight, unmotivated, pack a day smoker who was ready to do something different with the rest of my life. Over 50 pounds and a countless number of miles later, I like who I am now much more.

And change your damn screen name, it is pretty weak.

Shut up body and do what I tell you.
-Jens Voigt

Cervelo Apple

Apr 25, 12 18:05

Post #22 of 29 (1891 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

1) Eat healthier
2) Lose the weight
3) Work on your run
4) Work on your bike
5) Start swimming
6) Start triathlon training

Bad Fish

Apr 25, 12 20:19

Post #23 of 29 (1763 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

commit to doing something physical 5 days a week. Don't worry about what it is, how long you go, or how hard. Just do something. Once you are confident you can do that, add structure, then volume then intensity in small steps. Also, don't beat yourself up if you fail once in a while. No one is perfect.

Ultra-tri-guy

Apr 25, 12 21:22

Post #24 of 29 (1706 views)

Re: Slow, fat and out of shape - where to start? [Muh] [In reply to]	Quote \| Reply

You need to start from scratch..Start walk/running on soft surfaces for 40 min or so,every day.Don't increase the run portions too quickly and don't expect miraculous improvements as it will take time to get back into the swing of running.

Use your background in swimming as the main tool for generating your fitness as this will impact your body the least and if you are worried about getting out and riding looking like a lycra sausage then do your riding on the trainer until you are comfortable riding in public.When you do ride,do it for fun and not for "training" as you need to fall in love with the sport again and not make it a chore.

Do not use any special sports nutrition during your workouts as they will more than likely find you ingesting calories that you don't really need.Use real food and water.

While you are still trying to find your endurance base again do some resistance training.You don't need to go hard in the gym but just do some simple body weight resistance stuff.

Drop all the sugar out of your diet.
Eat less,more often.
Stop drinking alcohol.

You can make a comeback if you stick to it and don't expect miracles to happen immediately,it will take time and that is a actually the best way to do it.

This is what I have done and it works.If you want the specific story I'll print it but it is a long pathetic tale and I'm not sure I could control my temper once the ST vultures start circling..

....

footwerx

Apr 25, 12 22:45

Post #25 of 29 (1665 views)

Re: Slow, fat and out of shape - where to start? [Ultra-tri-guy] [In reply to]	Quote \| Reply

i think he should swim everyday until his BF% is down to 12% or less then start working on the run/bike.

(This post was edited by footwerx on Apr 25, 12 22:46)

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