Afternoon chaps.
Just wondering if anyone could give me a few pointers?
Realised I'm on the far side of my 20's now, i've taken my fitness pretty much for granted, and i better do something about before my gut catches me out.

I'm currently 13st 3lb, 6'3'' and of a medium build. The last regimented training i did was a load of cycling based stuff in 2006, when i was racing. I can't afford Gym membership at the moment, but i have a set of underused free weights and 3 mountain bikes. I also suffer with not having a lot of self discipline unless i have a plan that needs sticking to. And my diet seems to be quite high in carbs and fats

The only real excercise i get is a 6 mile each way commute 2-3 days a week, and either 12-15 mile ride at the weekends, or a couple hours downhill/bmx track work

My aims would to increase my stamina, and a general tone up. Would be nice to get a bit of definition in my arms and stomach, too, without looking like i spend too much time in the gym lol

Anyone got any advice? i can fit in a few extra hours a week no problem. could just use some pointers in the best way to use that time

Ta
Dave

 

I'd be over the moon at that weight!

I'm 16 and half and 5' 10".

Crunches and press ups as part of a warm up before and after the bike maybe with some curls and tri dips with the weights.

 

Not bothered about my wieght really, bud. i think i do enough cardio on my bike to keep that in check.
How often you reckon with the wieghts? couple times a week?

 

Can't give you help on gym cardio but on your commute mix it up, cadence or full on leg press power on hills.

Make your heart rate rise, don't labour ime.

Log a ride to work via either an app (strava etc) or a bike computer.

1st mile labour to warm up then try hitting a slightly higher speed.

Introduce hills, the most extreme one is to hit a hill in last gear then knock up 1 gear at a time when it gets to much.

Keep at it and your recovery time will increase thus helping with other sports.