exercises (or other stuff) to help build endurance?
07-16-08, 09:15 AM
#51
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thanks for the link, yeah i might can handle that ... going out after work to map out some roads around my house and see if they are ones i feel safe on (big enough shoulder, etc... disadvantage of living in the country near a gravel pit.... lotta traffic of big trucks but mostly limited to daytime)
was already planning on building a second bike, looks like i may direct the build more twards a hybrid setup .... or normal mtb and take my current one and put some more road worthy tires on it.
on the F11 you have, is it all that hard to use? ... going to pick up either that or the F6 before the week is over ... mostly to monitor what i am hitting, but also to be able to go back and see the average and max ...
was already planning on building a second bike, looks like i may direct the build more twards a hybrid setup .... or normal mtb and take my current one and put some more road worthy tires on it.
on the F11 you have, is it all that hard to use? ... going to pick up either that or the F6 before the week is over ... mostly to monitor what i am hitting, but also to be able to go back and see the average and max ...
This is where I ride.
https://www.youtube.com/watch?v=5zmRA_xX5Iw
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Fred "The Real Fred"
Fred "The Real Fred"
07-16-08, 09:30 AM
#52
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take that road, cut the shoulder in half, add in some bridges with no shoulder and double the traffic, and you have one of the two roads i can ride on ... the other has no shoulder at all .. is barely two lanes wide .. and about 6 90 degree corners .. with gravel trucks on it all the time ... just think of the game 'frogger' and you have that road ... hah
07-16-08, 12:03 PM
#53
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till i used it at the gym last night .. i always thought i was at a higher HR then i actually was .. which explains why i am not loosing like i think i would ... but it also showed me that i need to work at upping the legnth and intensity of what i can sustain ... just to get up into the 70% to 80% range with my HR ...
The monitor will help you, really -- and not just as a nag to tell you that you need to increase your intensity, but also to tell you when you need to back off. For example, if you wake up in the morning and feel really crispy (and you don't have anything like sickness or lack of sleep to account for it), put on the HRM and measure your resting heart rate (actually, you want to do this a few times when you're feeling okay first, to establish a baseline normal resting heart rate for you). If it's significantly above your normal resting heart rate, that's a sign that you may need to take a day off.
07-16-08, 12:07 PM
#54
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take that road, cut the shoulder in half, add in some bridges with no shoulder and double the traffic, and you have one of the two roads i can ride on ... the other has no shoulder at all .. is barely two lanes wide .. and about 6 90 degree corners .. with gravel trucks on it all the time ... just think of the game 'frogger' and you have that road ... hah
hahaha, sorry, couldn't resist
07-16-08, 12:27 PM
#55
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Were you using the "monitor" that comes with some piece of exercise equipment, or estimating based on perceived exertion?
The monitor will help you, really -- and not just as a nag to tell you that you need to increase your intensity, but also to tell you when you need to back off. For example, if you wake up in the morning and feel really crispy (and you don't have anything like sickness or lack of sleep to account for it), put on the HRM and measure your resting heart rate (actually, you want to do this a few times when you're feeling okay first, to establish a baseline normal resting heart rate for you). If it's significantly above your normal resting heart rate, that's a sign that you may need to take a day off.
The monitor will help you, really -- and not just as a nag to tell you that you need to increase your intensity, but also to tell you when you need to back off. For example, if you wake up in the morning and feel really crispy (and you don't have anything like sickness or lack of sleep to account for it), put on the HRM and measure your resting heart rate (actually, you want to do this a few times when you're feeling okay first, to establish a baseline normal resting heart rate for you). If it's significantly above your normal resting heart rate, that's a sign that you may need to take a day off.
but the machines would not always give a reading .. so at those times i was just going by how i feel....
will have to start checking, for my resting hr ... i noticed while trying it out yesterday that when i am not doing anything but sitting there it is in the 60's ... riding in my car it is around 69 to71 .. etc etc ...
tonight when i get off work, going on an 8 to 16 mile 'levee' ride with some others ... so will have a little better picture for one of the normal rides that i do ...
hahaha! ...
07-16-08, 01:24 PM
#56
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Yeah, like I said, it's good to do this to establish a baseline, and also to serve as a sort of sanity check. Ultimately, you'll need the numbers less, but for now, if you check them in different situations, they'll help you to quantify one aspect of what's going on in your body when you're resting (and well rested), when you're pushing it hard, when you're active but cruising, when you're fatigued, when you're sick (or getting sick), etc. People will tell you to "listen to your body", but it's a learned skill, and a HRM can help.
07-16-08, 09:01 PM
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ok, just got back from a 13.25 mile ride ... (longest i have rode so far) stopped for a total of about 25 min to wait for others to show up ... so was riding for a total of about 2 hours and 30 min ... not sure avg speed ... never was good at that in math hah! ...
mostly was on top of the levee with a little on the road ... then some parts on gravel roads and some singletrack mixed in there ...
avg heart rate for the whole thing was 156 ... with only about 5 min that i went into the 'max intensity' area ... and that ws about was around 168 to 175 what i saw and that was after going uphill for a bit ...
only part of me that hurt after the ride was my feet ... heh ... the new saddle and seatpost made a huge difference in the comfort level ... now i guess i just need some insoles for my shoes or something hah .. (5.10 impacts, on flat spiked pedals .. no clipless here) ...
i did run into one of my calf's cramping up on me though .. about 8 miles into it ... i just started drinking more water and changed my foot poss on the pedal .. and it stopped after a while...
mostly was on top of the levee with a little on the road ... then some parts on gravel roads and some singletrack mixed in there ...
avg heart rate for the whole thing was 156 ... with only about 5 min that i went into the 'max intensity' area ... and that ws about was around 168 to 175 what i saw and that was after going uphill for a bit ...
only part of me that hurt after the ride was my feet ... heh ... the new saddle and seatpost made a huge difference in the comfort level ... now i guess i just need some insoles for my shoes or something hah .. (5.10 impacts, on flat spiked pedals .. no clipless here) ...
i did run into one of my calf's cramping up on me though .. about 8 miles into it ... i just started drinking more water and changed my foot poss on the pedal .. and it stopped after a while...
07-17-08, 07:08 AM
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So, now you have a baseline. Just keep doing that, every day if you can. See how you feel after a week.
07-20-08, 06:00 PM
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well it hasn't been a full week ... but i am already starting to feel a difference ... today (in 97 deg temps, about 60% humidity) .. i rode a total of 20 miles, and my avg HR was only 151 ... it was at the trail that i was having to stop at so often ... first lap i still had to stop some ... because my legs were sore and needed stretching ... second lap, i completed with only stopping a total of 10 min (a huge difference for me) ... third lap i stopped for about 15 min ... then i took a break for about 40 min to eat some fruit n such ... then did 2 more laps back to back .. with only about 10 min stop time in each one ...
so far ... the 20 miles today, is the longest i have rode in a single day ...
trying to just put miles on my bike every day if possible .. and ride as far as i can go, and still make it back to where my car is .. (still sticking to off-road, my HR seems to stay in the upper range for a longer time, when i compare it to just riding on the road, plus my legs don't get as tired) ....
heh, i did go through a little over 6 liters of water though, and a salad from sonic on the way home.
so far ... the 20 miles today, is the longest i have rode in a single day ...
trying to just put miles on my bike every day if possible .. and ride as far as i can go, and still make it back to where my car is .. (still sticking to off-road, my HR seems to stay in the upper range for a longer time, when i compare it to just riding on the road, plus my legs don't get as tired) ....
heh, i did go through a little over 6 liters of water though, and a salad from sonic on the way home.
