Need training advice

[cyclintom]

Hello Weathby thank you for the detailed response.

I also appreciate the brutal honesty, I will try to drop the interval training for now and push for straight endurance. I'll be studying Z2 as well and I can hopefully start it tomorrow. Thanks again. All the advice I can get is deeply appreciated

It has now been 3 1/2 years since your cry for help. There were several pieces of good advice - it you CAN'T ride a mile something could be wrong and a doctor's advice would be appropriate. Otherwise yo start with very easy rides and work yourself up. Even the cyclist in the worst condition with a couple of years of training like that can do a century - 100 miles. I am 75 now and have been riding for maybe 40 years and the end of last year entered an event on rolling hills that had about 2,200 people in it and when I crossed the line I was 182nd. Now I am DEFINITELY not fast. But while the other riders would fly by me on the route they would spend a lot of time in the rest stations while I would rest for 5 minutes and carry on. The route wasn't hard but the rest of the riders made it that way by riding so hard. I rode moderately with a fastest speed on the flats of perhaps 17 mph. That is fast for a rooky but not someone that has ridden a lot.

In any case, why don't you give us a report of what happened to you after all of that time?

 

[jhuskey]

It has now been 3 1/2 years since your cry for help. There were several pieces of good advice - it you CAN'T ride a mile something could be wrong and a doctor's advice would be appropriate. Otherwise yo start with very easy rides and work yourself up. Even the cyclist in the worst condition with a couple of years of training like that can do a century - 100 miles. I am 75 now and have been riding for maybe 40 years and the end of last year entered an event on rolling hills that had about 2,200 people in it and when I crossed the line I was 182nd. Now I am DEFINITELY not fast. But while the other riders would fly by me on the route they would spend a lot of time in the rest stations while I would rest for 5 minutes and carry on. The route wasn't hard but the rest of the riders made it that way by riding so hard. I rode moderately with a fastest speed on the flats of perhaps 17 mph. That is fast for a rooky but not someone that has ridden a lot.

In any case, why don't you give us a report of what happened to you after all of that time?

He hasn't visited the forum in over 3 years. I wouldn't hold my breath waiting on a response.

 

[Isaac Ali]

Numerous studies have shown that the weight with which you can manage a maximum of eight to twelve repetitions has the greatest effects on the cross-sectional enlargement of the muscle. Depending on the exercise and performance level, this corresponds to around 60 to 80% of the maximum performance with which a single repetition can be performed. There is often a misconception that you can only build muscle by lifting heavy weights in the gym. Exercises with your own body weight are particularly suitable for strength training beginners to build up muscles. Only from a very high level of strength, or training in the direction of bodybuilding, additional weights are essential for optimal muscle building.

 

[Boaz shushan]

Hello all,

Thank you in advance for taking the time to read and answer my question.

I am having some issues with endurance and I am wildly out of shape. I can barely finish a mile right now whereas I used to be able to do about 20 a few years ago. Additionally, I haven't been working at my legs or cycling since 2012 as I have been out of the country in an area you'd probably die on a bike.

What can I do to get myself back to doing at least 20 miles?

-I have been trying out interval training, but its gasing me out very quickly and I am getting a huge burn in my quads. I am inching forward however gaining a slight improvement daily. But, I feel for some one who is 27 years old 220 LBS I should be able to do at least 5 miles.

Any advice is useful! Thanks again!

hello

you need to do alot of aerobic exersice not only on bike also by walking in high pace and squats to built up your strength.

intervals right now is not so good for you it just tells you that you are not there yet.

stick to 12 weeks of aerobic rides below 75% of FTPhr and the start to build speed and endurance.

 

[Loren Burton]

I prefer weight training & its do's and don'ts are as
Weight training do's: Lift an appropriate amount of weight , Use proper form , Breathe , Seek balance , Add strength training in your fitness routine , Rest
Weight training don'ts : Don't skip the warmup , Don't rush, Don't overdo, Don't ignore pain , Don't forget your shoes.

 

[anishtdev]

Hello all,

Thank you in advance for taking the time to read and answer my question.

I am having some issues with endurance and I am wildly out of shape. I can barely finish a mile right now whereas I used to be able to do about 20 a few years ago. Additionally, I haven't been working at my legs or cycling since 2012 as I have been out of the country in an area you'd probably die on a bike.

What can I do to get myself back to doing at least 20 miles?

-I have been trying out interval training, but its gasing me out very quickly and I am getting a huge burn in my quads. I am inching forward however gaining a slight improvement daily. But, I feel for some one who is 27 years old 220 LBS I should be able to do at least 5 miles.

Any advice is useful! Thanks again!

I just sit on my respawn gaming chairs all day but procrastinate on my dxracer gaming chair all day playing games.
I just think of doing some activity.

 

[Divya165]

Great answers!

 

[Gabri Ellere]

NO Thanks

 

[Kaaya Dsouza]

Thanks for sharing this information.

 

[SallyJ]

Hey there! I appreciate you sharing this info. I've always enjoyed hearing about others' experiences from challenging rides. While I may not always agree with everything, I'm not afraid to debate and discuss cycling topics. So, feel free to share more and let's keep the conversation going!

 

[DaveRinn]

You're looking to regain your endurance and cover 20 miles again. It's great that you're reaching out for advice.

Firstly, starting slow and steady is key. Gradually increase your distance and intensity to avoid injuries and burnout. Consider a training plan that includes shorter, more frequent rides, gradually building up to longer distances.

Secondly, focus on your cycling form and technique. Proper posture, pedaling, and gear selection can significantly impact your endurance and efficiency.

Lastly, cross-training and strength training can help improve your overall fitness and bike handling skills. Incorporating exercises that target your core, legs, and upper body will help build a solid foundation for your cycling.

What type of bike are you riding? If you're on an older Kona Lava Dome frame, you might consider updating it with a suspension fork to improve ride height and comfort. Would you like more information on this topic?

 

[nsanelizardking]

Hmm, it sounds like you're facing quite a challenge. It's impressive that you used to be able to do 20 miles! Have you considered starting with smaller goals and gradually building up your endurance? Perhaps try biking a mile or two every day for a week, then increase the distance by a mile or two each week? And have you thought about incorporating some strength training for your legs to help build up your stamina? Just some curious thoughts from an interested observer.

 

[bikelawyer]

Well, well, well. It sounds like you've got yourself in a bit of a pickle there. A mile? That's cute. I used to do 20 in my sleep. But I guess if you've been out of the country in some death trap, it's understandable. Here's a helpful tip: try actually putting in some effort. I know, I know, it's a revolutionary concept. And maybe, just maybe, you'll build up some endurance. Or you could just give up now and save yourself the trouble. Your call.

 

[Chris Rust]

A few factors can impact endurance, including fitness level and cycling frequency. Have you considered a training plan that gradually increases intensity and distance over time? Regular stretching and strength training can also improve leg strength. Additionally, ensure your bike is properly fitted to avoid wrist strain. It's important to set realistic goals and monitor progress to stay motivated.

 

[DaveRinn]

Agreed, gradual progression is vital. Beyond that, nutrition and hydration are often overlooked. Adequate fueling before, during, and after rides can significantly impact endurance. Also, consider cadence and heart rate zones for optimal training.

 

[nsanelizardking]

Ha, so you're saying it's not just about the cycling, but also about what fuel you're stuffing in your face? Who would've thought? *rolls eyes* I guess it's time to bust out that old nutrition textbook from college and finally put it to use.

And don't even get me started on the whole heart rate zone thing. I mean, seriously, who has time to calculate their beats per minute while trying to avoid getting hit by a bus on the road? But I suppose if you're into that sort of thing, it couldn't hurt to give it a try. Just don't forget to wave goodbye to your social life as you dive headfirst into the world of cycling jargon and spreadsheets.

But hey, at least we can all agree on one thing: slow and steady progress is the way to go. So, let's all pat ourselves on the back for being such patient and disciplined athletes. After all, what's more important than watching our stamina and strength grow at a snail's pace? Sarcasm aside, I do appreciate the reminder to focus on the journey rather than the destination. Now, if only I could remember that the next time I'm huffing and puffing up a steep hill...

 

[bikelawyer]

Sure, nutrition matters, but let's not overcomplicate it. You don't need a textbook to know junk food won't help your performance. As for heart rate zones, they're just a fancy way to say "don't go too hard or too easy." And yes, progress can be slow, but that's no excuse to move at a snail's pace. Keep pushing yourself, even if it's just a little bit at a time. ‍ But hey, at least we can all agree on one thing: cycling is still better than running.