Need help! Muscles and Endurance out of Sync
551
Member
1309 days
vanjames posted 1 year ago.
First thing don't try to do too much too fast or you'll risk injury.
Some things to help develop cycling strength other than hitting the gym - ride hills, big ones and try some big gear work. Get on the big ring in front and smaller ones in rear and pound it for intervals with easy spinning rests (rpm 90+) in between. Since you are starting out limit this type of workout to once per week and probably no longer than 30mins to 1hour at a time as you will most likely go anaerobic. Stay seated when climbing as much as possible to develop power and keep the cadence smooth.
88
Member
726 days
deedlit posted 1 year ago.
I don't go out for biking during winter because it's too cold, icy and snowy, and I'm not equipped for such rides. So yes, it's probably part of my problem. I suppose I am staying too often in my comfort zone, instead of going harder as I should...I will try higher gears.
I guess I am just used to being easy on myself, as I have joint problems, and yes, this is probably avoiding me some injuries, compared to a lot of people who feel they can do anything. But I think I'm at the point where I can push myself a bit more now.
Thanks for the advice!
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Caroline
http://aquabike.blogspot.com/
11
Member
598 days
Kenny Lopp posted 1 year ago.
Hi Deedlit! Would need more info to properly answer your questions but remember that cardio is usually a few weeks ahead of muscular and joint development, especially when starting a new sport. How long have you been cycling and what type of workouts are you presently doing as far as mileage? Are the weights you are doing for your joint problems; if not be very careful! Others will differ but I like the idea of doing almost nothing but aerobic workouts the first several months when doing a new activity. You will not only get stronger but faster as well!
Take care and good luck!
88
Member
726 days
deedlit posted 1 year ago.
I'm currently biking between 0:30 and 2:00 aerobic most of the time, I can now hold a steady 16 mph pace at a low aerobic (125 bpm). I have been biking regularly (2-3 times a week) for almost a year now. I'm now biking 3 times a week, one short low aerobic session, 1 short high aerobic and 1 long high aerobic (1 hour or more).I also started squats and lunges without any weights a couple of months ago, and I'm now using low weights (7.5 lbs).
I am always very careful with my joints, but I'm at the point where I feel great and these workouts feel too easy, and I wonder if I can push it more...
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Caroline
http://aquabike.blogspot.com/
551
Member
1309 days
vanjames posted 1 year ago.
KL has a point with the aerobic training. Most plans are solidly building base cardio for many weeks prior to introducing any speed or power workouts.
It may be wise to get one of the books on setting up a training plan and types of workouts if you are not seeking the advice of a coach or online program. Check out "Triathlon 101" "Triathletes Training Bible" "going Long" if you are interested in HAlf IM and up. They can give you some insight in how to structure a training plan.
Based on what you've mentioned if you have only been doing aerobic sessions for a year you could probably add one short power/strength workout in to break the plateau. You could do it indoors on a trainer or stationary/spin bike. Find the hills setting and stay seated and climb for 1-3 mins at the start followed by easy spinning and gradually build up keep the resistance where you can only push arund 50-60rpm with effort. Depending on your target distance you should also be increasing your single long aerobic sessions > 1hour.
Hi All,
As a total newbie without a coach, I'm doing what I can to get better at biking. I have been doing a lot of endurance training, and I think I overlooked muscle training. The thing is, I would like to push a bit more, as the workouts feel easier now, and the effort required for me to maintain the same speed is much less now (I used to ride at around 14 mph with an average hr at 133, now I'm doing 16 mph with an average hr at around 125).
It's still awful, but a good improvement if you consider my starting point and my physical condition. :o I know I still have a long way to go, and I really feel that I can push a lot more endurance wise, but it's my leg muscles that don't seem to cooperate. I've been doing lunges and squats, but I'm sure there's more I can do, or maybe do it differently, to take it to the next level...
Any advice would be greatly appreciated!
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Caroline
http://aquabike.blogspot.com/