Advertise on Bikeforums.net



User Tag List

Results 1 to 23 of 23
BikesDirect.com
  1. #1
    Junior Member
    Join Date
    May 2015
    Posts
    17
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Feeling like I've Plateaued....

    It's probably more in my head than anything but thought I'd post and see what you all think!

    I'm 34, 5.10', 180lb's (was 210lb's in Jan 2014), desk job, and on either my mountain bike or road bike averaging 3 times per week. Been mountain biking for a long time but got into road riding in 2014.

    I for sure like my alcohol, and food (meat eater), but all in all I'm pretty balanced (I think anyway). I try to focus on high protein, lower carbs, lower sugar diet. I love sushi and eat it sometimes twice a week. But it's mostly salad, chicken, steak, vegies, and fruit, with some rice/potatoes once and a while.

    I usually try to go every second day but with a wife and two kids sometimes I'll go 3-4 days between rides but I try to limit that. Once and a while I'll ride back to back days.

    When I do ride, I really try to push myself, as in, I'm not out for a Sunday stroll. My road rides are anywhere from shorter 25km with 850m of hard climbing or 40-60km's with maybe 300-500m of easier climbing. I've done two 100km ride with about 1,500m of climbing and another 125km ride with almost 2,000m of climbing in the past month or so. I'm doing a bunch of charity rides with the big one being the Ride to Conquer Cancer which goes from Vancouver, BC to Seattle, WA and covers 250km over two days.

    My mountain bike rides are typically between 10-20km's and mostly XC with around 350-750m of climbing. I'll be doing three mountain bike 4-6 hour endurance (with a partner) races this year.

    The one thing I've noticed the most is that after a gut busting climb, the recovery time in the legs is a lot quicker. Which certainly is nice.

    However, I don't feel like my legs are actually getting stronger especially when climbing steep grades. I struggle keeping my cadence/speed up.

    Is there anything I can do, other than to just ride more, to increase the strength in my legs?

    Cheers guys,

    Jay
    Last edited by jaymac10; 07-30-15 at 02:27 PM.

  2. #2
    Senior Member Darth Steele's Avatar
    Join Date
    Jul 2013
    My Bikes
    2013 SuperSix Ultegra
    Posts
    395
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jaymac10 View Post
    It's probably more in my head than anything but thought I'd post and see what you all think!

    I'm 34, 5.10', 180lb's (was 210lb's in Jan 2014), desk job, and on either my mountain bike or road bike averaging 3 times per week. Been mountain biking for a long time but got into road riding in 2014.

    I for sure like my alcohol, and food (meat eater), but all in all I'm pretty balanced (I think anyway). I try to focus on high protein, lower carbs, lower sugar diet. I love sushi and eat it sometimes twice a week. But it's mostly salad, chicken, steak, vegies, and fruit, with some rice/potatoes once and a while.

    I usually try to go every second day but with a wife and two kids sometimes I'll go 3-4 days between rides but I try to limit that. Once and a while I'll ride back to back days.

    When I do ride, I really try to push myself, as in, I'm not out for a Sunday stroll. My road rides are anywhere from shorter 25km with 850m of hard climbing or 40-60km's with maybe 300-500m of easier climbing. I've done two 100km ride with about 1,500m of climbing and another 125km ride with almost 2,000m of climbing in the past month or so. I'm doing a bunch of charity rides with the big one being the Ride to Conquer Cancer which goes from Vancouver, BC to Seattle, WA and covers 250km over two days.

    My mountain bike rides are typically between 10-20km's and mostly XC with around 350-750m of climbing. I'll be doing three mountain bike 4-6 hour endurance (with a partner) races this year.

    The one thing I've noticed the most is that after a gut busting climb, the recovery time in the legs is a lot quicker. Which certainly is nice.

    However, I don't feel like my legs are actually getting stronger especially when climbing steep grades. I struggle keeping my cadence/speed up.

    Is there anything I can do, other than to just ride more, to increase the strength in my legs?

    Cheers guys,

    Jay
    you need to change to a quality more than quantity way of thinking.

    1. Get rollers with the resistance. I have these ( Wiggle | CycleOps Aluminium Rollers with Resistance Unit | Turbo Trainers)

    when I compare my "outside" rides to my roller rides I see that I am able to spend more time in the "sweet spot" than while on the rollers. Rollers allow me to do specific/focused training. Getting rollers may also save your marriage and help your kids to recognize you more

    2. You need a power meter (if you are not training with a power meter then you are not training).

    3. Get an altitude mask (Elevation Training Mask | Simulate High Altitude Training). This will allow you in conjunction with the above items to take your training to the next level.

  3. #3
    Senior Member
    Join Date
    Apr 2007
    Location
    Tulsa OK
    Posts
    1,656
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    You can't ride enough to outrun a bad diet. That said you could ride more.

  4. #4
    Senior Member RPK79's Avatar
    Join Date
    May 2013
    Location
    SE MN
    My Bikes
    Fuji Roubaix Pro
    Posts
    5,150
    Mentioned
    42 Post(s)
    Tagged
    0 Thread(s)
    This year I've been doing heart rate training. I've done a mixture of hard and easy days, 2-3 days of high intensity (intervals, hill repeats, or fast club rides) and then 2-3 days of longer zone 2-3 rides. For the zone 2-3 rides I go as fast as I can without exceeding the zone I am shooting for. I've definitely seen improvement this year.
    Quote Originally Posted by thosebikes View Post
    i know how to write dumb $h!t

  5. #5
    Senior Member
    Join Date
    Dec 2009
    Posts
    109
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Get a trainer or set of rollers so you can ride at home at times that are convenient for you and your family. That's what I've been doing that last 5 years or so. Job, wife, 2 kids, I ride early in the morning 4-5am or in the evening depending on everyone's schedule.

    So ride more and hills are easier the lighter you are.

  6. #6
    Senior Member
    Join Date
    Apr 2013
    Posts
    305
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    You are exactly where I am at, except in metric. I'm also 10 years older. If you want to go faster, you should get a power meter, lose some weight, and have a better training plan. Some people believe that the type of riding you do, irregular and always at WOT, is prone to plateaus. It could be caused by overtraining because you're doing it improperly.

  7. #7
    don't misunderestimate me BoSoxYacht's Avatar
    Join Date
    Jan 2006
    Location
    take your time, enjoy the scenery, it will be there when you get to it
    My Bikes
    07 IRO BFGB fixed-gear, 07 Pedal Force RS
    Posts
    6,313
    Mentioned
    7 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by Darth Steele View Post
    2. You need a power meter (if you are not training with a power meter then you are not training).
    That is horse****.

    If you or your coach are capable of analyzing the data, and developing a training regimen around it, a power meter is a great tool.

    You can effectively train without a power meter, but it may not be the most effective way to get stronger/faster.

  8. #8
    Senior Member kbarch's Avatar
    Join Date
    Aug 2014
    Location
    Tenafly, NJ
    My Bikes
    Felt AR4, Casati Laser La Speciale, Cinelli Vigorelli
    Posts
    937
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Just how strong do you need to be?

  9. #9
    Senior Member
    Join Date
    Jun 2014
    Location
    California
    My Bikes
    NeilPryde Alize Cervelo R3 (split up) Raleigh Misceo 2.0
    Posts
    965
    Mentioned
    23 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Darth Steele View Post

    2. You need a power meter (if you are not training with a power meter then you are not training).
    I sure hope that is purely a joke.
    You want all of your bike parts as light as possible, only until you are upgrading them, that's when you are glad they are heavy.

  10. #10
    Senior Member
    Join Date
    Feb 2015
    Posts
    315
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    you can probably lose quite a few pounds, and eat less meat, more veggies.

  11. #11
    Junior Member
    Join Date
    May 2015
    Posts
    17
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    What about incorporating weight training like squats on my non riding days?

    For My body type, ideal/realistic weight is probably 175 which I was at before my week long Alaska cruise!

  12. #12
    Senior Member
    Join Date
    Jun 2014
    Location
    California
    My Bikes
    NeilPryde Alize Cervelo R3 (split up) Raleigh Misceo 2.0
    Posts
    965
    Mentioned
    23 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jaymac10 View Post
    What about incorporating weight training like squats on my non riding days?

    For My body type, ideal/realistic weight is probably 175 which I was at before my week long Alaska cruise!
    That might help during the off season, but during training or heavy riding it will most likely not do much. If any it will hurt your time on the bike.

    I picked up pretty heavy weight training this summer, to help with swimming for next season. I still ride when I can, but its really hard to do. When I specialize on legs, it takes 3 days to fully recover. The next day is really hard to ride, and it most definitely recovery. It kills about half a week of training for each leg session. It just makes riding really hard when your legs are sore, lower back is sore and arms.

    I think most people put the time that they would of spent in the gym and recovering on the bike, the weight room and can take an easy 6 hours off the bike each week.
    You want all of your bike parts as light as possible, only until you are upgrading them, that's when you are glad they are heavy.

  13. #13
    Senior Member Drew Eckhardt's Avatar
    Join Date
    Apr 2010
    Location
    Sunnyvale, CA USA
    Posts
    3,860
    Mentioned
    7 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jaymac10 View Post
    It's probably more in my head than anything but thought I'd post and see what you all think!
    It's probably in your training plan or lack thereof.

    When I do ride, I really try to push myself, as in, I'm not out for a Sunday stroll. My road rides are anywhere from shorter 25km with 850m of hard climbing or 40-60km's with maybe 300-500m of easier climbing.
    Many (if not most) recreational cyclists ride too hard to raise their aerobic threshold but too easy to raise their anaerobic threshold and neglect the reset weeks needed to allow adaptation to occur.

    Is there anything I can do, other than to just ride more, to increase the strength in my legs?
    Your leg strength is fine. You have other problems, like having a low aerobic threshold so you start accumulating waste products early and problems clearing them out so your anaerobic threshold is also low.

  14. #14
    Name's Ash ...housewares Doctor Morbius's Avatar
    Join Date
    Oct 2003
    Location
    The adult video section
    My Bikes
    Endurance Road, Road, Hybrid, Sport MTB
    Posts
    1,016
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jaymac10 View Post
    What about incorporating weight training like squats on my non riding days?
    I wouldn't recommend that unless you are a sprinter and then only in the off season. From your first post, it seems what you need is a well structured training program. You'll need to define some realistic goals and train in such a way that you can accomplish them. "Just getting stronger" is not specific enough.

    I see intervals and a trainer (or set of rollers) in your future.
    Last edited by Doctor Morbius; 07-30-15 at 09:37 PM.
    I will never step foot inside another Bicycle Garage Indy as long as I live! They don't honor their advertised prices. Screw 'em.

  15. #15
    Senior Member
    Join Date
    Jul 2014
    Location
    MI
    My Bikes
    '14 Trek Madone 2.1
    Posts
    243
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    It's quite simple. If you want to be a better athlete - take better care of yourself. I was almost exactly like you five years ago. Same age, similar weight, slightly taller. Made the same excuses about drinking/eating.

    Finally had enough. I cut out alcohol for 3 months, and then resumed drinking only two or three days a week, and only 2 drinks at that (3 if I was really cutting loose). Increased my workouts from 3-4 days a week to 6 (rest day is important). I run, swim and bike, but have the luxury of doing it mid-day on my lunch hour - I mostly work from home.

    that may not work for you, so as some have said, look into indoor riding on rollers. Or maybe run twice a week to supplement your off days of riding, even a 2-3 mile jog after the kids go to bed is helpful (or before they wake up). Drink less, move more. Cross train. You'll be off your plateau in no time.

    For the record - I'm now weeks away from birthday #39 , down to 167 lbs, 5'11". Best shape I've been in since high school. Swim anywhere from 1 1/2 to 2 miles, bike 20-25 miles and run 3-6 miles - each twice per week. It's hard work but if it's important to you and your family supports your healthy pursuit you'll find time. Once you pass 35 or 40 years of age it takes serious commitment to keep your body in top form.
    "If I were creating the world I wouldn't mess about with butterflies and daffodils. I would have started with lasers, eight o'clock, Day One!" - Evil

  16. #16
    Senior Member macca33's Avatar
    Join Date
    Oct 2012
    Location
    Australia
    My Bikes
    2011 CAAD10 Berzerker Ult6800, 2012 CAAD10-Team Ult6800, 2013 FOCUS Mares CX Ult6800 & 2012 Jamis Xenith Elite DA9000
    Posts
    404
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Do some more structured training - plenty of discussions on this forum about them - so see if you can find one here (or on the WWW) that suits you. You can ride around HARD three to four times a week for short(ish) distances, but there is no development in simply doing that - you need to mix it up and increase load - either intensity or distance - in a structured manner.

    disclaimer - I am not a sports physician / trainer.

    cheers
    CAAD10 Berzerker Ultegra6800 - CAAD10 Team Ultegra6800 FOCUS Mares CX Ultegra6800 Jamis Xenith Elite DA9000

  17. #17
    Farmer tan f4rrest's Avatar
    Join Date
    May 2008
    Location
    Burbank, CA
    My Bikes
    Allez
    Posts
    1,816
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Drew is spot on about aerobic (ride easier) and anaerobic (ride harder) training.

    Alcohol hampers recovery, so I skip it unless I'll be off the bike a couple days.

    Get more consecutive days of riding at an easier pace if necessary. Rollers or commuting by bike is ideal.

  18. #18
    Senior Member Darth Steele's Avatar
    Join Date
    Jul 2013
    My Bikes
    2013 SuperSix Ultegra
    Posts
    395
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Bunyanderman View Post
    I sure hope that is purely a joke.


    Quote Originally Posted by BoSoxYacht View Post
    That is horse****.

    If you or your coach are capable of analyzing the data, and developing a training regimen around it, a power meter is a great tool.

    You can effectively train without a power meter, but it may not be the most effective way to get stronger/faster.
    yes Joking, and my statement is a hyperbole. With that said, he mentioned family obligation (time) and hitting a plateau. This means that he can't spend more time on the bike, and it also means that he needs to focus more his training performance. A power meter allows him to train in a repeatable manner effective and efficiently.

  19. #19
    Senior Member
    Join Date
    May 2015
    Posts
    158
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jaymac10 View Post
    It's probably more in my head than anything but thought I'd post and see what you all think!


    Jay
    I agree.

    Why are you stressed about getting stronger legs?

    Are you planning on racing, or do you get dropped a lot in group rides?

    Cycling is fun, but like anything, you can lose focus on the fact it helps your fitness and is a source of enjoyment in a hurry.

  20. #20
    Senior Member
    Join Date
    Apr 2007
    Location
    Tulsa OK
    Posts
    1,656
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Darth Steele View Post
    3. Get an altitude mask (Elevation Training Mask | Simulate High Altitude Training). This will allow you in conjunction with the above items to take your training to the next level.
    Any Snake Oil Brand supplements you'd like to rec too?

  21. #21
    Junior Member
    Join Date
    May 2015
    Posts
    17
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Drew Eckhardt View Post
    It's probably in your training plan or lack thereof.



    Many (if not most) recreational cyclists ride too hard to raise their aerobic threshold but too easy to raise their anaerobic threshold and neglect the reset weeks needed to allow adaptation to occur.



    Your leg strength is fine. You have other problems, like having a low aerobic threshold so you start accumulating waste products early and problems clearing them out so your anaerobic threshold is also low.
    Thank you very much for this! I'll be sure to research aerobic and anaerobic training and go from there...

    Cheers,

    Jay

  22. #22
    Senior Member Darth Steele's Avatar
    Join Date
    Jul 2013
    My Bikes
    2013 SuperSix Ultegra
    Posts
    395
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by therhodeo View Post
    Any Snake Oil Brand supplements you'd like to rec too?
    ok ok, perhaps the mask is a bit over the top and with debatable results.

  23. #23
    Packfodding 3 caloso's Avatar
    Join Date
    Jul 2002
    Location
    Sacramento, California, USA
    My Bikes
    Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper
    Posts
    31,625
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    One cheap, easy, and time-tested way to get faster is to ride with faster people.
    Cyclists of the world, unite! You have nothing to lube but your chains!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •