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Thread: How to improve?

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    Senior Member wheelhot's Avatar
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    How to improve?

    Kay, here is a question, well I have this problem, when I cycle fast, my heart tend too pump very fast which leads to exhaustion, so any tips on how can I improve from this problem? I dont seem to have any problem in long races but on short races I will be out of breath. Thanks for the help, because I dont know how to train in improving your heartbeat, I dont have a problem in muscle building though

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    Banned Big_knob's Avatar
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    Hold your breath.

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    Senior Member wheelhot's Avatar
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    XD, im serious about this

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    Throw the stick!!!! LowCel's Avatar
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    Do some tempo work. Start this off by doing 5-6 minutes in heart rate zone 3 (a heart rate monitor really happens with this. Do this 4 or 5 times with two minutes recovery between each. After a couple weeks of these about twice a week start doing 10 minute intervals. After about another month or so try doing 30 minutes in this zone. The best way to do this is on a relatively flat road, fireroad, or on the trainer. It's to hard to keep your heart rate constant on the mountain bike.

    If you are serious pick up the book "Mountain Bikers Training Bible" by Joe Friel.
    I may be fat but I'm slow enough to make up for it.

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    ...is my hero! DylanTremblay's Avatar
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    Sounds to me like you need work on your cardio. You can improve this by going for a run but sprint as fast as you can for 30sec then jog for 1min, sprint 30sec, jog for 1min...ect.

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    sarcasm meter: jerk mode santiago's Avatar
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    Try Fartlek exercising. My spinning class instructor instroduced this type of thing a few months ago (at least officially) and I find it's helped a lot.

    Read up:

    http://en.wikipedia.org/wiki/Fartlek
    First Class Jerk

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    Caustic Soccer Mom apclassic9's Avatar
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    what Lowcel said.
    As with mud, life, too, slides by.

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    Commited Suicide WannaGetGood's Avatar
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    Do some sprinting.

    Join a soccer team.

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    The take home message is "Interval Training." What LowCel described is the best way to steadily build up your cardio/endurance. Your MTB on a flat road is fine too. Use what ya got, just change the way you use it.

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    ÖöÖöÖöÖöÖö Dannihilator's Avatar
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    JRD. Just Ride Damnit.
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    Throw the stick!!!! LowCel's Avatar
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    Quote Originally Posted by idleuser
    The take home message is "Interval Training." What LowCel described is the best way to steadily build up your cardio/endurance. Your MTB on a flat road is fine too. Use what ya got, just change the way you use it.
    Oops...didn't clarify. I meant hard to keep heart rate consistant on mountain bike trails. Nothing at all wrong with using a mountain bike on the road or fireroads for these exercises.
    I may be fat but I'm slow enough to make up for it.

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    Throw the stick!!!! LowCel's Avatar
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    Quote Originally Posted by apclassic9
    what Lowcel said.
    AP, just thought I would let you know that I just had my butt handed to me by Jacob. We did 42 miles of back country rough dirt roads with a good bit of climbing (3,212 feet) around his parent's home in Spencer. Nothing like a nice butt whoopin' to remind me just how out of shape I am. Was nice getting out on the cross bike though, very nice riding with him.

    To make it worse I forgot to change cassettes out on the bike. I was running a 12- 25 instead of my 12 - 27.
    I may be fat but I'm slow enough to make up for it.

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    SwampFox Little Leo's Avatar
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    to me like you need work on your cardio. You can improve this by going for a run but sprint as fast as you can for 30sec then jog for 1min, sprint 30sec, jog for 1min...ect.
    12-23-06 07:56 AM
    That is called a 9;30 work out, it is what we run every 2 weeks at track practice. You sprint 9 times for 30sec. Then rest for 30 sec. Its is hell, it is hell.

    The key to sprint work outs is you need to do them 3 times a week. After each sprint run your endurence level will be very low. So you should run, or ride, for at least 40 min. to get it back up. Pick a week out of a month and do you work outs. That way your not doing the same thing all the time. Once a month and you will be a killer!

    Im on the Varsity Track team as a freshman, so this is not BS

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    Quote Originally Posted by Little Leo
    That is called a 9;30 work out, it is what we run every 2 weeks at track practice. You sprint 9 times for 30sec. Then rest for 30 sec. Its is hell, it is hell.

    The key to sprint work outs is you need to do them 3 times a week. After each sprint run your endurence level will be very low. So you should run, or ride, for at least 40 min. to get it back up. Pick a week out of a month and do you work outs. That way your not doing the same thing all the time. Once a month and you will be a killer!

    Im on the Varsity Track team as a freshman, so this is not BS

    Running uses different muscles.
    Strike like an eagle and sacrifice the dove.
    Words and Stuff.

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    Custom User never's Avatar
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    Quote Originally Posted by KonaRider24
    Running uses different muscles.
    But it will still help with your conditioning.

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    Quote Originally Posted by never
    But it will still help with your conditioning.
    Yeah, if it doesn't destroy your shin bones first. I still stand by my originaly answer though, the best way to improve is to just ride, and on each ride to continue to challenge yourself. Once you meet that particular challenge, move onto the next challenge.
    Strike like an eagle and sacrifice the dove.
    Words and Stuff.

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    Running is a good way to crosstrain to help boost your cardiovascular endurance. But KonaRider24 is right, it uses completely different muscles and you will still have to ride a ton to train your cycling muscles to take advantage of your newfound endurance from running.

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    SwampFox Little Leo's Avatar
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    I have heared that rider who dont crosstrain loose bone density. Running works your heart, and leg muscles, mabe different ones but still helps the heart.

    And it only messes up your bones if you dont take care of your self, like every thing else. The real problem people have is the shoes they run with.

    Still, riding is the best thing you can do for riding.

  19. #19
    Wood Licker Maelstrom's Avatar
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    Quote Originally Posted by Little Leo
    I have heared that rider who dont crosstrain loose bone density. Running works your heart, and leg muscles, mabe different ones but still helps the heart.

    And it only messes up your bones if you dont take care of your self, like every thing else. The real problem people have is the shoes they run with.

    Still, riding is the best thing you can do for riding.
    That applies more to anaerobic vs aerobic workouts. Doing only aerobic workouts without any load bearing exercises can contribute to a loss in bone density.

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    Run on a Precor elliptical machine, if you belong to a gym that has one. It's fully load bearing and no impact.

    Steel yourself for the gaping stares when you're hitting difficulty 13 on steepness 20 for minutes at a time.

  21. #21
    Senior Member wheelhot's Avatar
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    if im not mistaken, I heard that they say running or jogging strengthens your bones?

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    It does, any impact or resistance will slowly "strengthen" the bone in question. If your diet isn't sufficient in calcium, nutrients, etc. then your bones and body will suffer.

    i.e. you might lose bone density in your arms if all you do is run, because you're not using your arms, and your body is taking away some bone mass from your arms and bringing it to the legs. Luckily mountain biking uses a bit of both the upper and lower extremities :-)

  23. #23
    nom nom nom Frunkin's Avatar
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    little leo do you go to prebble?

  24. #24
    Senior Member wheelhot's Avatar
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    Oic, thank goodness I play part time Tennis also (this helps on developing my arm too rite? )

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    Quote Originally Posted by wheelhot
    Kay, here is a question, well I have this problem, when I cycle fast, my heart tend too pump very fast which leads to exhaustion, so any tips on how can I improve from this problem? I dont seem to have any problem in long races but on short races I will be out of breath. Thanks for the help, because I dont know how to train in improving your heartbeat, I dont have a problem in muscle building though
    Seems more than a few people have this problem too...when they cycle fast their heart pumps fast (minor issue)....I think solving this problem is probably akin to curing cancer or creating a perpetual motion machine...

    If you want to improve your heartbeat, start by drinking 13 cups of coffee...heartbeat will be dramatically improved...

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