Training & Nutrition - I need a stronger heart... What should I eat?

What should I be eating to provide my heart with optimal nutrients? How can I attain greater lung capacity without running? For reasons, I can't run.

I'm having a hard time achieving a greater turnover rate. I believe not enough oxygen is reaching my legs. How do I get more oxygen into my blood stream?

I don't think it works that way.

Unless you have pretty severely compromised lung tissue, you are not going to have problems with lung capacity. The blood coming out of the capillary bed in the lungs is essentially saturated with oxygen. The limiting factor is the amount of hemoglobin in the blood (which is why cyclists cheat by blood doping or taking epogen). The heart rate also is a bit limiting. I have never heard of any diet that has any impact on cardiac output (the ability of the heart to pump blood). It will increase with aerobic conditioning.

Pat was more eloquent than I.

drink beer.

I have never heard of any diet that has any impact on cardiac output (the ability of the heart to pump blood).

There are certainly diets that have a negative impact on it.

What should I be eating to provide my heart with optimal nutrients? How can I attain greater lung capacity without running? For reasons, I can't run.

I'm having a hard time achieving a greater turnover rate. I believe not enough oxygen is reaching my legs. How do I get more oxygen into my blood stream?

Take up residence in a hyperbaric chamber.

What should I be eating to provide my heart with optimal nutrients? How can I attain greater lung capacity without running? For reasons, I can't run.




There's a sport I've heard of that didn't involve running .... I'll have to think for a moment to remember what it was .... oh, I've got it. It's called .... cycling. Why don't you try that?

I'm having a hard time achieving a greater turnover rate. I believe not enough oxygen is reaching my legs. How do I get more oxygen into my blood stream?

What's the problem, be specific. It sounds like you just need a training program.
There are all kinds of programs, they vary with the goals you want to accomplish. You want to do a Century, hang with a fast group ride, what?

You want to become familiar with intervals, lactate threshold, periodisation, and stuff like that.

One option is a classic periodised program with a cheap heart rate monitor.
They evolved out of the old idea that you needed lots of base miles. I think for
a middle aged guy it's still a good idea.

But there are more effective ways.

Try this for a month,shy away from suger and always ride up hill let your heart tell you the gear.///rowing is great exercise next to bikeing./Kenkayak

Hold onto your aero-bars. - Adding fiber to your diet increases lung capacity.

from realage
"In a study, people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The high-fiber eaters were also 15 percent less likely to develop chronic obstructive pulmonary disease, an irreversible lung condition that makes it hard to breathe. Fiber may protect lungs by reducing tissue-damaging inflammation. The antioxidants in fiber probably help protect lung cells, too."

I googled the study and assume its referring to this: (~12,000 over 3yrs 1987-89)
http://www.medscape.com/viewarticle/573170_4

Please be more specific in your more effective ways comment.
I am 30 years old and training for my first century this spring.
I would appreciate it if you could help me with a periodised training program to
succeed in my goal of breaking 5 hours for the century.
Please post a monthly calender with daily workouts.
I eagerly await your help.
Thank you
Oh

Please be more specific in your more effective ways comment.
I am 30 years old and training for my first century this spring.
I would appreciate it if you could help me with a periodised training program to
succeed in my goal of breaking 5 hours for the century.
Please post a monthly calender with daily workouts.
I eagerly await your help.
Thank you
Oh

#1. Ride a century at a comfortable pace.

#2. Then train for a sub-5 hour century.

for a stronger heart, you should eat hill repeats for breakfast.

follow up with 2x20s for lunch and a light dessert of antioxidants.

I don't know how you would tell whether something you eat is directly beneficial to your heart. The heart's efficiency is not an exact measure of its strength. Cardiovascular efficiency or "heart strength" is a function of healthy, unobstructed, blood vessels as well as what you suspect - the lungs and their bronchial tissues.

Ask your mommy or daddy to get you coloring books about your body and food and diet. Plus you can practice your lung strength by repeatedly blowing up balloons.

I don't know how you would tell whether something you eat is directly beneficial to your heart. The heart's efficiency is not an exact measure of its strength. Cardiovascular efficiency or "heart strength" is a function of healthy, unobstructed, blood vessels as well as what you suspect - the lungs and their bronchial tissues.

Ask your mommy or daddy to get you coloring books about your body and food and diet. Plus you can practice your lung strength by repeatedly blowing up balloons.


get an air mattress

blow it up 2 times a day, every day. till you get dizzy. rest. do it more

you want lung capacity you either ride your butt off and chase people faster
than yourself, or exercise the lungs

myself, I just ride with hammerheads

Please be more specific


Well, I've never done a century. I have done some 70 mile days, but that's it so far.

You are looking for a structured program. Friel shows you how to construct such a program.
http://www.amazon.com/Joe-Friel/e/B001JP0ANM
I am not certain which of his books would be best for you, perhaps the HRM book.

It's not easy. so if I was in your shoes, I'd have a program made for me. There are a lot of cycling coaches and coaching services (like CTS) that can do that.

There is also coaching software. These tend to want a HRM that can talk to your computer, and that can get expensive.
http://www.pccoach.com/cycling/index.htm


Or... you can do what Machka said. Slowly build up to a century. Then work on getting your speed up.

Fish. ;)

Thanks late.
You really are helpful.
You must be in great shape.
Oh

Thanks late.
You really are helpful.
You must be in great shape.
Oh

If your question is even remotely serious, why not start your own thread about century training? IMO late's answer was much too informative for you, as I suspect that this is a parodistic thread for regurgitated questions which have come up throughout 2008.

What should I be eating to provide my heart with optimal nutrients? How can I attain greater lung capacity without running? For reasons, I can't run.

I'm having a hard time achieving a greater turnover rate. I believe not enough oxygen is reaching my legs. How do I get more oxygen into my blood stream?

Alfred, it would be more constructive if you started by telling us what you want to accomplish, what you have tried so far, etc.

I think you have a misunderstanding about physiology.

I'm sorry I don't know what "parodistic" means.
You seem very offensive over a very basic question.
Why?
I have not regurgitated anything here.
Just looking for some advice from a helpful,fit cyclist.
Have a nice day.
Oh

Fish. ;)

and eat lots of beans too..........."Beans , beans, good for your heart"

I'm sorry I don't know what "parodistic" means.
You seem very offensive over a very basic question.
Why?
I have not regurgitated anything here.
Just looking for some advice from a helpful,fit cyclist.
Have a nice day.
Oh

If your question about riding a century was serious, start your own thread ... don't bury it in a thread started by somebody who is either very confused about how his body works, or is posing a mocking/troll question.

I was asking late who seems very knowlegable.
Did I break the rules?
As I am new here and don't know the inner secrets of being
part of the gang.
Oh

Did I break the rules?


Not the rules.

But we do have ways of doing things. It's best to start a thread of your own.

But most of us hijack a thread from time to time. It's a bit rude, but people make
mistakes.

There are a ton of details you have to coordinate when you are working up a training schedule. I'm too lazy to do it. I just want to be able to ride in the Spring, so I just exercise regularly, about 5 days a week. Last winter it snowed
constantly so it was shovel/trainer/row/rest all winter long. Except when the snow didn't cooperate.

So if you want a detailed schedule, the choices are as I mentioned. You can learn to make a periodised schedule, find a coach, use a coaching service, or get
a computer coach program.

Thank you for the input.
The other one seems a bit edgy.
I am just starting to get in shape by cycling
and do not have the expertize that a veteran like you has
so you seemed to be the one to ask.
I think I will avoid that other cranky one.
Oh

Thank you for the input.
The other one seems a bit edgy.
I am just starting to get in shape by cycling
and do not have the expertize that a veteran like you has
so you seemed to be the one to ask.
I think I will avoid that other cranky one.
Oh


I'm not cranky ... your question about riding a 5 hour century as your first century came in a thread started by a person who is quite likely a troll. (He hasn't been back to defend himself as anything else). What were we to think but that you were a troll too.

If you want to be taken seriously, and prove you're not a troll too, start your own thread. Posts like this one you made, addressing late, make me wonder ...
http://www.bikeforums.net/showpost.php?p=7940684&postcount=4



As for knowledge about riding long distances, check my website in my signature line.

Just giving an honest answer.
Which you like to do.
And then asking an honest question.
Are you the boss of this forum or do you just think you are?
Your turn.
You can have the last nibble.
I'm a begginer but you are not worth my time.
Is randoneer French for slow cyclist?
Oh

Anyone that can do one of the long brevets has earned some respect. It is a tough, tough, event. The most famous is Paris-Brest-Paris.

To place you have to ride the 1200km in 90 hours.

Most seem to be in the 200-300 mile range and have a time limit.

http://www.rusa.org/cgi-bin/eventsearch_GF.pl

Just giving an honest answer.
Which you like to do.
And then asking an honest question.
Are you the boss of this forum or do you just think you are?
Your turn.
You can have the last nibble.
I'm a begginer but you are not worth my time.
Is randoneer French for slow cyclist?
Oh

You're addressing one of the greatest cyclists on bikeforums, who also happens to be a very patient, helpful and informative member here. She is not being cranky or edgy. She only gave you good advice (free!) to help you get your question answered about training for a century.

You can do what you want, but I feel it would be in your own best interest to apologize to Machka and adopt a more respectful attitude toward everybody here.

:notamused:

Of course this person is probably a sock uppet for a banned member, so we're only wasting our time. :D

My deepest apoligies.
I did not know I was talking to the bike forums female version
of Lance Armstrong.
Isn't brevet a French term for race of the snails?
Again,my most sincerest apologies to Machka.
Oh

http://tbn3.google.com/images?q=tbn:aYu_ndLyCccMIM:http://school.discoveryeducation.com/clipart/images/sockpupt.gif

This thread is funny

Roody,
We should meet at Velocipede.
I have to go to Elderly soon anyway.
You being UAW in Lansing I am sure you are unemployed with lots of time on your hands.
Maybe you should have went to college like your mom said.
Oh

Roody,
We should meet at Velocipede.
I have to go to Elderly soon anyway.
You being UAW in Lansing I am sure you are unemployed with lots of time on your hands.
Maybe you should have went to college like your mom said.
Oh

How is this kind of comment not a troll? Oh, you should try harder, this was weak.

That one hurt.
I'm going to lie down with my bicycles
and dream of brevets and becoming one of
Bikeforums most famous cyclists.
Goodbye cruel world.
Oh

Goodbye Oh.