I guess walking or running can exactly give you what you get from aerobics,And also stretching ball is a good option.
Basically what i feel is running is even better if it doesn't suit you go for a walk that easy and very useful.
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Last edited by Bentonjoe; 06-22-13 at 05:20 AM.
My experience is that a good way to get some aerobic base is to go for a 4-5 hour ride at whatever intensity it takes to have you staggering a little at the end. Then the next day do 3-4 hours at an intensity that has your legs comfortable the whole way, no effort, gear way down on hills. Then during the week, do whatever rides and intervals your recovery allows you. That's maybe more riding than your available time allows. If your time is short, it's best to do about like you've been doing, concentrate on the upper end. The upper end brings the lower end along better than vice versa. That's why the Time Crunched Cyclist has changed today's thinking away from doing easy rides when time is short. The pros and other dedicated racers do a lot of easy rides because they have almost unlimited time to put into it.
Perhaps the basic answer is that anaerobic training is not pure anaerobic. There's always an aerobic component. You may not have enough time for "pure aerobic training" to produce the results you're looking for. You might want to read Carmichael's Time Crunched Cyclist.
I don't consistently have the time required for one 4-5 hour ride, plus other rides the remainder of the week. Also as much as I like to ride, 4-5 hours reaches a point where I just don't care to sit on a bike that long, unless I'm actually going somewhere. For the next three months it's getting too hot to ride fast anyway, so I'm going to test out doing a slow and steady 2-3 hour ride once a week every week for a few months and see what happens. Which may only prove what I know already without answering either question, that working on the weakest link is low hanging fruit when looking for improvement.
It depends on the rider's goals- that little training volume would work for criterium or track racing.
If the goals are centuries or long road races, then it's not enough.
Did the OP state his goals and I missed them? Any specific training advice made without knowing the rider's goals are no better than picking random workouts from the internet.
Making a training plan should start with deciding on the goals.
Keep the pace manageable. Not too slow, you don't want to crawl along pointlessly ... keep it at a pace where you feel you've got a little bit in reserve.
And of course, keep doing the faster stuff during the week.
There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.
You have never experienced lactic acid build up in your legs?? This doesn't sound right. Here's what I think is happening:
What's happening is that you are training in at threshold (anaerobic threshold) when you're doing those 20 mph + rides... So it takes you about an hour or so and your fine.
When you ease of and go longer, your not actually easing of by that, Your still burning a lot of carbohydrates at this intensity... enough maybe that in 1:40 h or so you'll bonk. I'd also hazard a guess that you're dieting? Training this is called lactic tolerance. It's actually a good way to improve aerobic fitness. More of this and you'll improve :-) Maybe divide the session into two intervals of 5 miles where you go 18-20mph, with the rest of the time slower (16-17).
Going fast doesn't make you loose 'aerobic fitness'... quite the opposite.
Train this at least 3x per week taking no more than 3 days away from the bike. Complete rest days are good. It comes down to selecting the right training zones. The 3h once a week is good... but do it longer than a month.
The burning 'lactic acid' occurs above threshold.
I typically ride 6 days a week.
I'm not dieting. I have always eaten a lot (minimum 4k calories per day lately). I do have problems trying to eat solid food on rides, party due to the oxygen deprivation and the fact that in warmer weather, solid food just kind of sits on my stomach until after the ride.
Are you saying that I may be going too hard on the longer rides and not hard enough on the short rides, and possibly should eat more just before a long ride?
It's 'running out of oxygen' (due to pushing harder than is sustainable) that causes lactic acid build up...
It sound like you're going too hard in both long and short rides. Reduce the hard efforts to specific intervals >12' at the pace you normally ride the 20m rides and intervals <12' as fast you can without the pace dropping of.
good time Machka about not riding the same route. i've been using this climb by my work place daily, since from what i read... the suggestion to getting better at a climb is to keep riding it. so now, there's another route at work that i use with climb.. but only 230-240ft of gradual climb vs. the 519ft of steep climb ride i use. so now i just use the gradual climb for recovery and the steep climb for training.