Like many individuals, disruptions to my normal routine led to some unexpected weight gain. Life’s adjustments can easily contribute to creeping weight gain; suddenly, you look in the mirror and realize you’ve added extra pounds. After unsuccessful attempts with conventional weight loss methods, I found a solution that worked for me. I started using an exercise bike and virtually cycling across the United States.
The Strain of Running on Knees
Running had been a part of my life, off and on, since my success in high school cross-country and track. Throughout adulthood, I often returned to running to enhance stamina, improve endurance, and shed a few pounds.
When I decided running was the answer to my recent weight gain, I invested in new running shoes, downloaded a fitness app, and researched local trails. Even in my fifties, I reconnected with trail running, relishing the fresh air and the peacefulness of running through nature.
However, I soon encountered a recurring issue: every time I increased my weekly mileage enough to facilitate weight loss, my knees would become painful and inflamed. I experimented with different shoes, knee braces, and running on flatter surfaces, but nothing alleviated the knee pain.
The Appeal of Interactive Exercise Bikes
My desire to get fit and maintain a healthy lifestyle remained strong. My grandchildren are a significant motivator, or at least that’s what I tell myself.
Yet, I recognized that planning to be healthy and actually achieving health are two different things. My knee issues provided a convenient excuse to abandon my goal of regular exercise. As Dr. Art Markman points out, “knowledge alone does not cause people to change their behavior. And even a commitment to change is not enough” (Markman, 2015).
Then, I saw a commercial for a Peloton bike. It sparked my interest. A quick online search, however, quickly dismissed that option due to the high price. Still, the concept of interactive spin classes and cycling trainers was appealing.
My research continued, leading me to Pro-Form’s alternative to Peloton. The Pro-TC model offered interactive features, integrating with an iFit subscription to provide access to spin classes and trainer-led bike rides from various locations worldwide. Proform had an enticing offer—a free bike with a three-year iFit subscription agreement. Decision made and bike purchased.
Initial Weeks with the Exercise Bike
Once I assembled the exercise bike, I was eager to begin. I hopped on and selected a gentle virtual ride around a Norwegian lake. I managed two miles before my legs felt fatigued and my heart raced. Slightly discouraged, I ended the workout.
However, my muscles and cardiovascular system adapted quickly. I participated in several trainer-guided sessions on virtual trails across the globe and even tried a few online spin classes.
Exploring the “create” feature on my exercise bike was a game-changer. I discovered I could link to Google Maps, design a route, and the bike would generate a customized workout. I virtually cycled through my childhood town of Tucson, explored the streets of Paris, and visited Charleston.
The map feature wasn’t flawless. Instead of streaming video workouts, the screen displayed Google Street View photos. Occasionally, I encountered areas lacking photo coverage. However, the bike responded to inclines by increasing resistance, and the gaps in photo coverage were minimal. The minor imperfections were easily overlooked.
Isabelle M. Baur and Roy F, Baumeister explain, “successful self-regulation allows people to subordinate short-term temptations to long-term goals, to trade the pleasure of immediate gratification for delayed rewards, and to tolerate the frustration that can be associated with persisting in the face of challenges or hard work” (Bauer & Baumeister, 2017. Kindle location: 2,097).
Yet, something felt incomplete. I needed a more encompassing objective to unify my workouts, something more motivating than just a few sporadic bike rides.
Setting a Cross-Country Cycling Goal
Then, a grand idea struck me. “I’m going to ride this exercise bike across the country,” I announced to my wife. As always, she supported my ambitious plans. “You do that, Troy.”
I was ready to embark on this journey and knew I needed to start immediately. DiClemente states that the preparation stage “entails developing a plan of action and creating the commitment needed to implement that plan” (DiClemente, 2005). Furthermore, Gregg Krech cautions, “most procrastination is caused by a tendency to make a decision, in the present moment, based on what we feel like doing at that moment. And if we don’t feel like doing something NOW, then we’re not likely to feel like doing it later, because…later will just be another NOW” (Krech, 2014).
Fueled by motivation, I immediately got on the exercise bike. And so began my virtual cross-country trek, starting in my sunny California living room.
Initial progress was gradual, covering only a few miles at a time. However, after a couple of weeks, I found myself capable of riding twenty or more miles daily. Soon, I was virtually crossing the Sierra Nevada mountains and descending into Nevada.
Man riding a ProForm exercise bike during a virtual cycling workout at home for weight loss.
Breaking Down the Journey with Smaller Goals
I discovered that the overarching goal of reaching Boston was composed of numerous smaller, inherent goals. Daily targets like, “I just want to reach Reno today,” and weekly objectives such as, “I aim to cross the Utah border by the week’s end,” became crucial motivators. Goals are essential for motivation, but overly daunting goals requiring weeks or months of effort can lead to discouragement and abandonment.
This network of smaller goals continued to inspire sustained effort. I incorporated sprint intervals during extended flat virtual rides and utilized the virtual terrain for hill workouts. Two months into my virtual ride, I felt a sense of momentum, charging towards Nebraska.
Digital display of a ProForm exercise bike showing a virtual map route for interactive fitness training.
Achieving Fitness Gains with the Exercise Bike
This ambitious virtual journey would be less meaningful if it didn’t contribute to my primary fitness goal of weight loss. Here’s what happened to my body within the first six weeks of using the exercise bike:
- Weight loss of twenty pounds.
- Resting heart rate decreased from the low seventies to the mid-fifties.
- Blood pressure improved from a concerning 135/95 to a healthier 115/75.
A Successful Fitness Journey
Eventually, I virtually reached Boston. Like many long-term goals, my cross-country exercise bike journey encountered a few obstacles. During the Midwest portion, a move to a new home required storing my bike for a few months. At the new house, a back injury from yard work temporarily halted my progress. Other unexpected life events also caused delays.
However, the goal of reaching Boston remained in my mind. I was determined to get back on that exercise bike and complete my virtual journey. Upon finishing, my wife and I celebrated with a trip to Boston. The journey continues; I am now virtually heading south from Boston towards the Florida Keys.
Related Concepts and Final Thoughts
Embarking on a virtual cross-country ride might seem extreme for some. My wife, for instance, finds the Google Street View aspect less appealing. She prefers her favorite iFit trainers and is successfully achieving her fitness goals in her own way.
For me, cycling on my exercise bike has been kind to my knees, helped me reach my fitness objectives, and continues to motivate me as I virtually traverse the flatlands of middle America. The exercise bike has proven to be a fun and effective weight loss solution.
Last Updated: August 15, 2024
Psychological of Wellness
Self-Improvement
Health and Fitness
Motivation Theories
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References:
Baumeister, Roy F.; Bauer, Isabelle M. (2017). Self-Regulatory Strength. K. D. Vohs, & R. F. Baumeister (Eds.), Handbook of Self-Regulation: Third Edition: Research, Theory, and Applications. The Guilford Press; Third edition.
DiClemente, Carlos C. (2005) Addiction and Change, Second Edition: How Addictions Develop and Addicted People Recover. The Guilford Press; Second edition.
Krech, Gregg (2014). The Art of Taking Action: Lessons from Japanese Psychology. ToDo Institute Books.
Markman, Art (2015). Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others. TarcherPerigee; Reprint edition.
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