Originally Posted by Molala2
Dear all,
If i really cant sit for more than 35 mintues on the saddle, does it help my endurance if i do 2 set of 35 mintes with 15 mintues rest in between?
Yes. There is a commonly frequented thread on this forum about a well accepted formula, the 2x20, for improving on the bike: http://www.cyclingforums.com/t/314849/its-killing-me-but
A lot of it is fellas keeping each other motivated, but there is some very good training advice as well if you have the patience to sift through the many pages. Many of the riders use a power meter but one is not necessary to accomplish these workouts.
It's a common modus operandi to do sets of 2x20 minute intervals (or longer)) with some rest (5-10 minutes) in between. The key is really nailing down an appropriate intensity that one can maintain a steady effort across the sets, with enough rest between workouts that one can maintain a consistent and steady dose of these workouts over time. For many, that intensity is about 85-90% (+ or -) of their maximum sustainable intensity for 1 hour. That's easier to gauge with a power meter but can be done with a heart rate monitor or perceived effort as well. In the early days it's better to go a bit easier. If you cannot complete the second 20-minute interval with the same intensity as the first, you have gone to hard. No problem, just ease up a bit the next workout. It's really better to ease into it altogether. You should be breathing heavily but not gasping. Some riders do them year round, Some riders do them in blocks for a couple months. Some riders do them mixed in with other workouts on the bike during the week. A lot of it comes down to the goals one wishes to accomplish and the length of time (experience) one already has with bike riding. For a beginner twice a week of these types of efforts is plenty, along with a couple endurance pace days for a total of 4 or 5 days a week on the bike.
However, and I can't stress this enough, if you cannot sit on the bike for that long you may find it tough to maintain interest in riding. If you haven't done so invest in a good pair of shorts with some quality padding. All bike shorts are not created equal. Btw, it is customary NOT to wear underwear beneath padded bike shorts, and it is highly advised not to wear the same shorts without washing for more than a single workout. Some of us had to learn this the old fashioned way with the business end of a very sharp surgical instrument in a dermatologist office.
While some butts take longer to condition than others, a saddle should be like a pair of shoes. They should fit relatively well out of the gate. If you are having problems with 30+ minutes, the saddle tilt needs adjusting/tweaking or you need to find yourself a different saddle. That is often no easy task either as many of us have gone through quite a few saddles in our quest for the holy grail. Some are lucky enough to find one that works on the first bike we owned. One should be excited about jumping on that beast, not dreading the encroaching discomfort after 30 minutes. Many riders around these parts think nothing of going out for a 2 or 3 hour ride, some even longer.
As bgoetz and Nigel both mentioned, shift around in the saddle, do some occasional standing, or adjust your cadence if needed.