I’ve been into cycling for few month now. Initially planned
just for weekend aka CFD ride, but somehow it goes beyond that and now I will ride
between 100-300km/week. It bring many good advantages such as:
- Lots of new friends and connection
- Loosing weight. I started at around 110kg and now I’m 95kg.
- Can eat Padang food without feeling guilty
- Explore the beauty of Indonesia from different perspective
- Visit new neighborhood which otherwise you won’t visit if by car/motorcycle
- As me fitness level improve and weight decrease, I can now do running (continuously).
Yes, it has its disadvantage as well, but it is negligible as long as you do this “moderately” in terms of riding time and bicycle upgrade.
- Lots of new friends and connection
- Loosing weight. I started at around 110kg and now I’m 95kg.
- Can eat Padang food without feeling guilty
- Explore the beauty of Indonesia from different perspective
- Visit new neighborhood which otherwise you won’t visit if by car/motorcycle
- As me fitness level improve and weight decrease, I can now do running (continuously).
Yes, it has its disadvantage as well, but it is negligible as long as you do this “moderately” in terms of riding time and bicycle upgrade.
So, let’s get started.
As the title, the premise is that you are middle-aged man (above
35), has obese and probably above BMI, living in the city and you want to get
fit. You might have try join Celebrity Fitness, or have some gym equipment in
your home, and went into Keto diet. But without good result. You are bit hopeless
and then decide going with life. YOLO. And then you stumble into some success
story from cyclist who lose lot of weight and want to repeat it.
First thing first, choose your bike. Wisely. If not, than
you might fail. Again. Let’s do some bike requirement criteria
- Again, as the title, you are living in the city. So your riding route most likely will be asphalt/tarmac. There will be speed trap occasionally and some pot hole here and there.
- If you living in Bogor, as I do, you will find some climb even just outside your home. If you in Jakarta, the most climb you will find should be in underpass/flyover.
- Your riding time will be limited
- You are obese and unfit.
- You may not have cyclist friend around your home. If you do have, they probably way out of your league
- This is your first bike, so not to spend a lot until you find what type of cyclist are you. I recommend budget below 10MIDR. You might end up as mountain explorer in you MTB, speed chaser with your road bike or coffee rider with your folding bike. This is where you can spend more.
- Again, as the title, you are living in the city. So your riding route most likely will be asphalt/tarmac. There will be speed trap occasionally and some pot hole here and there.
- If you living in Bogor, as I do, you will find some climb even just outside your home. If you in Jakarta, the most climb you will find should be in underpass/flyover.
- Your riding time will be limited
- You are obese and unfit.
- You may not have cyclist friend around your home. If you do have, they probably way out of your league
- This is your first bike, so not to spend a lot until you find what type of cyclist are you. I recommend budget below 10MIDR. You might end up as mountain explorer in you MTB, speed chaser with your road bike or coffee rider with your folding bike. This is where you can spend more.
Having have the requirement, let’s state the goal. You need to ride as often as possible even if it is short ride. This way you will get fit quicker and able to do harder/longer ride later and increase your daily calorie burn. It’s not advisable to do few longer ride (every 1-2 week), as usually this type of ride will end with big feast and as you do it scarcely, your fitness won’t improve as much.
So, the training requirement are:
- Solo daily ride before or after works for 30-60 minutes. So you can only ride around neighborhood
- Solo/group ride weekly for around half day. This can be to visit other cities or doing a loop in your city
- The bike enable you to reach HR Z1-Z5 during training. More about this later
- Solo daily ride before or after works for 30-60 minutes. So you can only ride around neighborhood
- Solo/group ride weekly for around half day. This can be to visit other cities or doing a loop in your city
- The bike enable you to reach HR Z1-Z5 during training. More about this later
So, let’s get to the bike recommendation. The order of the
bike is follow the highest recommendation.
1. Flat bar road bike.
You can explore your city with this bike. You might not feel comfortable in your hand initially as usually this kind of bike won’t have suspension. The bike will be light and you can go fast. Some bike can be turn into full road bike if you think later on road-biking is your way to go.
2. Hybrid bike.
3. Road folding bike with minimum two chainring.
What’s chain ring you might as? Well, the TLDR explanation is front gear. The reason I recommend this is due to considering the fact that your obese and unfit. The dual chainring will get you far and easier. Compare to above two, this is might be the most expensive option. But it will be easy to store at your home and you can take it on train.
4, Hard tail MTB.
1. Flat bar road bike.
You can explore your city with this bike. You might not feel comfortable in your hand initially as usually this kind of bike won’t have suspension. The bike will be light and you can go fast. Some bike can be turn into full road bike if you think later on road-biking is your way to go.
2. Hybrid bike.
This is more comfortable bike than flat bar as it usually has suspension but it is a bit heavy as downside. Perfect if you love in more suburb part of the city and the road is not as smooth as city center.
3. Road folding bike with minimum two chainring.
What’s chain ring you might as? Well, the TLDR explanation is front gear. The reason I recommend this is due to considering the fact that your obese and unfit. The dual chainring will get you far and easier. Compare to above two, this is might be the most expensive option. But it will be easy to store at your home and you can take it on train.
4, Hard tail MTB.
This is the “bike” if you talk to commoner. And it usually looks cool in the eyes of newbie. The good things for this bike is that you can take that dirt road (if you have any near your home) but due to its tire size, it won’t be fast on tarmac.
Which bike I did not recommend for you, middle age obese man?
1. Full-suspension MTB.
This will be slow in Tarmac and to unleash it’s potential, you will require special route which might not available in your neighborhood. It’s against the idea to ride more often. And also, it will be hard to reach Z3-Z5 with this bike
2. Road bike.
It’s require more flexible body to ride. Handling is tough as well. Once you get fit, you can continue with this kind of bike
3. Single chainring folding bike.
Which bike I did not recommend for you, middle age obese man?
1. Full-suspension MTB.
This will be slow in Tarmac and to unleash it’s potential, you will require special route which might not available in your neighborhood. It’s against the idea to ride more often. And also, it will be hard to reach Z3-Z5 with this bike
2. Road bike.
It’s require more flexible body to ride. Handling is tough as well. Once you get fit, you can continue with this kind of bike
3. Single chainring folding bike.
This will be slow, will be hard to reach Z3-Z5 thus the goal to get you fit and lose some weight will be hard to do
So what’s next for you? First you need to understand the type of bike available in the market. Just google “type of bike” and you will find many result. Next is to visit your local bicycle shop or its web and find the bike within your budget and as per recommendation above. Good luck
So what’s next for you? First you need to understand the type of bike available in the market. Just google “type of bike” and you will find many result. Next is to visit your local bicycle shop or its web and find the bike within your budget and as per recommendation above. Good luck
In part two, I’ll explain what tool/accessory that will help
you to achieve your goal.
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