Endurance (distance) training - what do I need to do to extend my range on the bike?
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Endurance (distance) training - what do I need to do to extend my range on the bike?
I have a 21-speed Diamondback Wildwood Citi, but currently I am not able to ride more than 10 miles without extreme burnout. My diet mainly consists of fast- and medium-digest proteins and of carbohydrates from my time in the gym, but I still get burned out even in the gym. What's the deal, and what can I do to stop burnout?
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I would see a doctor SOON.
Then start looking for a road bike.
Then start looking for a road bike.
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Fred "The Real Fred"
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I already saw a doctor about it, and he said my only option is to work out more. I am 6'3 and only 150lbs, so he said the only thing I can do continue working out and the gym and combine the gym workouts with bike riding to build muscle.
Also, the Diamondback Wildwood Citi is a hybrid of a comfort and a cruiser. It has front fork and seat suspension, all-weather tread pattern, and 21 speeds with a twist-grip shifter, so its built for long-range cruises.
My question wasn't should I see a doctor. My question was what can I do to prevent burnout.
Also, the Diamondback Wildwood Citi is a hybrid of a comfort and a cruiser. It has front fork and seat suspension, all-weather tread pattern, and 21 speeds with a twist-grip shifter, so its built for long-range cruises.
My question wasn't should I see a doctor. My question was what can I do to prevent burnout.
Last edited by mnaines; 05-06-09 at 02:16 PM.
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What does "burn out" feel like? Dizzy? Throbbing in head? Hallucinations? Hunger? Do you feel unaccountably hungry every 2-3 hours?
Add some fat to your diet. 20% of calories should come from fat. Low fat diets have been found not to work for athletes.
Add some fat to your diet. 20% of calories should come from fat. Low fat diets have been found not to work for athletes.
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No...The burn-out is just fatigue. My muscles get sore and I rapidly start losing my energy, and it gets to the point where I have to get off the bike and walk the rest of the way home, then when I get home, I almost collapse.
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I agree with adding some fat to your diet. Make sure you're getting enough protein too. Despite your comment, the bike really isn't made for hi mileage. If that's what you want to work up to, get a road bike. Beyond that, just ride.
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You could start ingesting tons of complex carbohydrates if you are not already doing so. You could also gain some weight, since you are 6'3" and 150lbs. Bring some snacks with you as well for some quick energy when fatigue sets in. You could also attempt to push through the fatigue, instead of dismounting and walking.
How far have you traveled when you start to become tired?
How far have you traveled when you start to become tired?
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I already saw a doctor about it, and he said my only option is to work out more. I am 6'3 and only 150lbs, so he said the only thing I can do continue working out and the gym and combine the gym workouts with bike riding to build muscle.
Also, the Diamondback Wildwood Citi is a hybrid of a comfort and a cruiser. It has front fork and seat suspension, all-weather tread pattern, and 21 speeds with a twist-grip shifter, so its built for long-range cruises.
My question wasn't should I see a doctor. My question was what can I do to prevent burnout.
Also, the Diamondback Wildwood Citi is a hybrid of a comfort and a cruiser. It has front fork and seat suspension, all-weather tread pattern, and 21 speeds with a twist-grip shifter, so its built for long-range cruises.
My question wasn't should I see a doctor. My question was what can I do to prevent burnout.
Give up the gym work. It ain't necessary.
Just continue to ride the bike.
You seem to be trying too hard too fast.
It took 1,000 miles for my legs to be ready for more and faster riding.
I started by riding 5 miles at a time, rested then rode 5 more miles.
Got up to 50 miles one day.
You will get stronger each week, but it does take time.
I am 67 y/o 6'-2" at 190 LBS.
Last edited by 10 Wheels; 05-06-09 at 08:18 PM.
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My diet is primarily half a gram of protein and 1 gram of carbohydrates per pound of body weight per day along with at least half a gallon of water and a good 2 or 3 gallons of water/kool-aid mix. The carbohydrates come primarily from bread, milk, and peanut butter, and the proteins are soy and whey proteins.
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You could start ingesting tons of complex carbohydrates if you are not already doing so. You could also gain some weight, since you are 6'3" and 150lbs. Bring some snacks with you as well for some quick energy when fatigue sets in. You could also attempt to push through the fatigue, instead of dismounting and walking.
How far have you traveled when you start to become tired?
How far have you traveled when you start to become tired?
Last edited by mnaines; 05-06-09 at 08:58 PM.
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My diet is primarily half a gram of protein and 1 gram of carbohydrates per pound of body weight per day along with at least half a gallon of water and a good 2 or 3 gallons of water/kool-aid mix. The carbohydrates come primarily from bread, milk, and peanut butter, and the proteins are soy and whey proteins.
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Well, actually, I usually ride 5 miles to a local sporting goods store. It is only when I have to ride up a very big hill on the return trip that I get fatigued. The hill is a good 50 feet high and at least as long as three single-trailer semis. I am fine until about a third of the way up that hill, then my energy just goes down the drain and fatigue hits like a lead weight.
Have you tried switching to a lower gear while climbing, to combat fatigue?
You also need to account for the calories lost while working out and riding a bike, so up your caloric intake, as well as you should be consuming protein around 1g/lb if I remember correctly if you are working out that much.
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It sounds like you need to eat more, participate in more cardiovascular activities, and do some hill climbs. I started climbing with 48x16 fixed, and it was hell at first, but, since I tackled it almost every day, it was nothing after a while (and this was right after I had gone back to riding bicycles).
Have you tried switching to a lower gear while climbing, to combat fatigue?
You also need to account for the calories lost while working out and riding a bike, so up your caloric intake, as well as you should be consuming protein around 1g/lb if I remember correctly if you are working out that much.
Have you tried switching to a lower gear while climbing, to combat fatigue?
You also need to account for the calories lost while working out and riding a bike, so up your caloric intake, as well as you should be consuming protein around 1g/lb if I remember correctly if you are working out that much.
Last edited by mnaines; 05-06-09 at 09:41 PM.
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My diet is primarily half a gram of protein and 1 gram of carbohydrates per pound of body weight per day along with at least half a gallon of water and a good 2 or 3 gallons of water/kool-aid mix. The carbohydrates come primarily from bread, milk, and peanut butter, and the proteins are soy and whey proteins.
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Eat more food! Also, the symptoms you mentioned seemed rather similar to "hitting the wall" or the onset of "bonking." Make sure you're drinking enough water and eating enough food during exercise. The generally accepted amount is 200-250 calories per hour.
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If it's just the leg muscles, are you sure you aren't mashing too hard? You should be using your gears to keep your cadence up to at least 80 RPM, and higher when you get more trained.
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sounds like you are riding too fast. switch to an easier gear, ride at a pace that allows you to hold a conversation. you should spend a fair chunk of your time riding at this speed. after a while you'll be able to ride faster with no more effort...
oh and just eat normal healthy fresh food.
oh and just eat normal healthy fresh food.
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I would utilize some whey protein a couple times a day. Its great for muscle recovery and building. It has many essential amino acids, vitamins and minerals.
#24
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Have you looked at your HR when riding? You shuld keep your HR to less than 85% of you measured HR maximum. If you are riding with a higher HR than that you will lilkly have very reduced endurance. Riding long distances is not a sprint, so do not ride like it is.
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but currently I am not able to ride more than 10 miles without extreme burnout.
No...I have an extremely fast metabolism. I have been known to literally inhale a full box of cereal and a whole gallon of milk in one sitting and not gain any weight off it.
Whatever, your need for attention - "this is kettle calling" "hey pot your posts are lame cries for attention" - enough already........