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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 07-21-16, 01:05 PM   #1
crozetbiker
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New (somewhat discouraged) biker, training for a triathlon

I'm training for a sprint triathlon and I've been riding my bike once a week for 6-8 weeks. Even 5-10 miles of rolling country hills is killing me! Took me over an hour to do 11 miles. Is this going to get easier? Do I just need to ride more often? Since I'm doing a triathlon I need time to run and swim too, and I'm skerrd to bike in the early evening due to traffic (I usually go out at 6 am). Advice? Am I really ever going to get stronger??
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Old 07-21-16, 01:31 PM   #2
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I'm training for a sprint triathlon and I've been riding my bike once a week for 6-8 weeks. Even 5-10 miles of rolling country hills is killing me! Took me over an hour to do 11 miles. Is this going to get easier? Do I just need to ride more often? Since I'm doing a triathlon I need time to run and swim too, and I'm skerrd to bike in the early evening due to traffic (I usually go out at 6 am). Advice? Am I really ever going to get stronger??


I wanted to chime in on this with a simple yes...you will get stronger. Depending on the shape you are in you may want to check the gears you are using in order to ensure you aren't mashing them too hard. I am doing around 20 miles these days weighing in at 285 lbs and not in great shape. So there is hope for us all.
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Old 07-21-16, 01:37 PM   #3
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I wanted to chime in on this with a simple yes...you will get stronger. Depending on the shape you are in you may want to check the gears you are using in order to ensure you aren't mashing them too hard. I am doing around 20 miles these days weighing in at 285 lbs and not in great shape. So there is hope for us all.


Already in granny gear most of the time!!!
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Old 07-21-16, 02:20 PM   #4
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Already in granny gear most of the time!!!

In that case, I would say just keep hitting it hard and keep your cadence around 85-90. Is your bike fit properly and are you using clipless pedals? These things seemed to help me tremendously.
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Old 07-21-16, 02:20 PM   #5
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Define "rolling country hill"; what is the slope? Also, pushing a heavy body up a hill is hard. Believe me, I know.

Just out of curiosity, what triathlon are you going for?
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Old 07-21-16, 03:52 PM   #6
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what else are you doing? how much running and swimming?

All activity adds up to improving your aerobic capacity, which is the base for going longer and eventully faster

I would think you need to get out at least twice a week on the bike to improve the bike specific muscles or at least add to the length of the single ride eache week (1/4 to 1/2 mile)
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Old 07-21-16, 04:48 PM   #7
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One hour a week is hardly working in those tan lines, aim for 5+ hrs on the bike than 8 than 12+. You should be motoring well at that point and doing 150-200miles per week.

There is no replacement for saddle time. Ride as long as you can as often as you can.

For the other sports, running only need 30min per run for the first 1-4months. Your joints have to get used the impact abuse before increasing time.

Same for swimming, as stamina increases you length can as well. Possibly the most remanding [for me at least]
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Old 07-21-16, 05:10 PM   #8
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One hour a week is hardly working in those tan lines, aim for 5+ hrs on the bike than 8 than 12+. You should be motoring well at that point and doing 150-200miles per week.

There is no replacement for saddle time. Ride as long as you can as often as you can.

For the other sports, running only need 30min per run for the first 1-4months. Your joints have to get used the impact abuse before increasing time.

Same for swimming, as stamina increases you length can as well. Possibly the most remanding [for me at least]
Agree completely. Most folks never even come close to their athletic potential due to not training enough. True that there are some who over train. Base miles on the bike alone will make you faster once you actually become fit and your body adjusts to the bike. For many triathletes the bike is their weakest part.
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Old 07-21-16, 05:17 PM   #9
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Triathlons are no joke if you're not already a serious swimmer, biker or runner itll take time. I'm not that serious of a cyclist but have been riding for a few years and I wouldn't try to swim anywhere close to a mile. Even a 1/2 mile and run for 3 idk. 12 on the bike i could do the rest pshh.
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Old 07-22-16, 09:40 AM   #10
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Originally Posted by crozetbiker View Post
I'm training for a sprint triathlon and I've been riding my bike once a week for 6-8 weeks. Even 5-10 miles of rolling country hills is killing me! Took me over an hour to do 11 miles. Is this going to get easier? Do I just need to ride more often? Since I'm doing a triathlon I need time to run and swim too, and I'm skerrd to bike in the early evening due to traffic (I usually go out at 6 am). Advice? Am I really ever going to get stronger??
Another thing that would help is to get on some type of computer to record your rides. I use Strava on my android phone.

Then someone might actually be able to look at your ride and tell if that is reasonable.

If your definition of a rolling hill is between 8-10%, then 11 miles in an hour might be reasonable. If it's more like 3%, then you may need to train on the bike more often.

If the bike is your weakest part of the triathlon, then you should probably train it more often than the other parts.

GH
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Old 07-22-16, 07:47 PM   #11
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Ride more, ride for fun. If you live where it's too hilly, throw the bike in the car and drive to somewhere flatter and ride there. Gotta get some fun in it!
Getting better and faster takes time and effort. You'll tone your legs up some, that helps, from then on, you slowly build muscle and lose weight to get better. If you want to get better fast, then you have to ride a LOT, not a little.
Take a good look at your running, swimming, cycling, and see which you need to improve on most to complete the event and to start making overall time goals. (I know on the Ironman type events, the major part of the time is the cycling, so it's also the major thing to try to improve on.)
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