Bike Workouts
71
Member
326 days
vistring posted 6 weeks ago.
I too would like to know how people got that fast on the bike.
259
Member
583 days
KitKat posted 6 weeks ago.
I'd suggest doing time trial intervals. Do you have a power meter or HR monitor? I like to do 5 x 3:30 min intervals at anaerobic threshold or Z4-Z5 with 2 min recoveries. The feeling of puking on the bike is a great thing.
Pain is weakness leaving the body
http://krazykitkat.blogspot.com/
56
Member
56 days
laprokop posted 6 weeks ago.
I agree with KitKat... TI's are a great thing if you can stand the horrid feeling that ensues from the intervals.
My other suggestion would be to get into a bike group that has fast bikers and try and keep up.
12
Member
132 days
mlandry2 posted 6 weeks ago.
I do have a HR monitor, so I'll have to give the intervals a try. Unfortunately the few bike groups I've found around here don't allow us aerobar folk. I'll be moving down to Houston in a couple of weeks so I'll have to look around there.
I've heard some people recommending pushing harder gears and lowering cadence as a means to increase muscle strength and endurance. As a rower and runner long before I ever got into biking, its been a long fight to overcome my tendency to be a pedal masher and I feel like pushing harder gears may set me back. I ride at a consistent cadence around 85-90. Any thoughts?
259
Member
583 days
KitKat posted 6 weeks ago.
Ride that cadence (85-90) in a harder gear :)
Hill repeats will also help with building muscle. Not sure how hilly your area is. We have some rides along the West Hills (Portland) that will kick anyones tail. My favorite is a 1060ft climb in 2.6 miles with a max grade around 14.4%. I always try to climb the entire thing in the saddle, but have yet be successful at it.
Pain is weakness leaving the body
http://krazykitkat.blogspot.com/
372
Member
225 days
jhudalla posted 6 weeks ago.
I'd suggest starting w/ shorter intervals. Allout for 1 minute - 1 minute cruise x 30-60
Mix that into your routine twice a week.
Weary is the path that does not challenge.
20
Member
217 days
AGFlorida posted 6 weeks ago.
You could skip all the rough workouts and just take steroids:-)
919
Member
259 days
TriSooner posted 6 weeks ago.
laprokop wrote:
Beat me to it. Train with roadies. Look for a group with Cat IV and Cat III and you should pick up steam.
My other suggestion would be to get into a bike group that has fast bikers and try and keep up.
7
Member
128 days
manesau posted 6 weeks ago.
mlandry2,
I too will be moving to Houston next month. Let me know if you find anything decent re: bike groups!
56
Member
56 days
laprokop posted 6 weeks ago.
If you have a couple extra bucks to spare I would highly reccommend getting a road bike. It does not have to be the most expensive thing in the world but it will allow you to ride with the roadies.
I have had some bad experiences (in terms of letting me ride) with road heads they dont like us tri folk very much we are not used to biking in packs so I just stay to the back unless they tell me to pull.
12
Member
132 days
mlandry2 posted 6 weeks ago.
laprokop wrote:
If you have a couple extra bucks to spare I would highly reccommend getting a road bike. It does not have to be the most expensive thing in the world but it will allow you to ride with the roadies.I have had some bad experiences (in terms of letting me ride) with road heads they dont like us tri folk very much we are not used to biking in packs so I just stay to the back unless they tell me to pull.
I do have a road bike, its an old Schwinn Le Tour II that I use for around town but after about a year or so of group rides on it, I refuse to go back. The few times I have ridden on group rides with the tri bike there haven't been any problems, I also hang to the back. Maybe I'll have to give in and try to find a decent used road bike that isn't 30 years old.
So it seems like intervals are key, what about other workouts. Any competitive cyclists have any lifting regimens they use, or have used?
And does anyone know of any Cat IV or Cat III group rides around Houston?
427
Member
351 days
Sully800 posted 6 weeks ago.
AGFlorida wrote:
You could skip all the rough workouts and just take steroids:-)
I know you were joking, but steroids don't make you big and strong. They allow you to work harder and more frequently by recovering better....so you would be doing more rough workouts and getting stronger because of it.
12
Member
132 days
mlandry2 posted 6 weeks ago.
Sully800 wrote:
AGFlorida wrote:You could skip all the rough workouts and just take steroids:-)I know you were joking, but steroids don't make you big and strong. They allow you to work harder and more frequently by recovering better....so you would be doing more rough workouts and getting stronger because of it.
Being the cell biologist nerd that I am, thats not entirely true. Anabolic steroids, among a bunch of other effects, increase protein production in muscle cells and block the action of cortisol suppressing catabolism. In that way, they support massive hypertrophy, your muscles are broken down less, recover faster and you make larger gains than you would have without them. You could work out at the same intensity you did without and still get larger gains.
41
Member
195 days
Raygir posted 6 weeks ago.
+1 on riding with fast Roadies,, if you really want to improve try Crit training or a Velodrome class,, by far the best way is to ride with someone better faster stronger than you (Steve Austin) that will push you... big minus on trying to ride with roadies on a tri bike ,, you cant react fast enough ( read grab brakes or shift ) when the pack sprints a hill or panick stops etc..
427
Member
351 days
Sully800 posted 6 weeks ago.
mlandry2 wrote:
Sully800 wrote:AGFlorida wrote:You could skip all the rough workouts and just take steroids:-)I know you were joking, but steroids don't make you big and strong. They allow you to work harder and more frequently by recovering better....so you would be doing more rough workouts and getting stronger because of it.
Being the cell biologist nerd that I am, thats not entirely true. Anabolic steroids, among a bunch of other effects, increase protein production in muscle cells and block the action of cortisol suppressing catabolism. In that way, they support massive hypertrophy, your muscles are broken down less, recover faster and you make larger gains than you would have without them. You could work out at the same intensity you did without and still get larger gains.
But you still have to work! ;-) Seriously though, thanks for the correction.
I've been trying to work on the bike leg, and I feel like I'm not making much progress. My focus is on olys. Currently I'm averaging around 22mph, but I'm always impressed by those of you who average 24+ mph over the 24.8miles and fly past me on the bike.
So I'm wondering if anyone has decent training exercises, plans or ideas that could help me get up to that level.
Thanks in advance