Go Back  Bike Forums > Bike Forums > General Cycling Discussion
Reload this Page >

Novice in need of workout regiment.

General Cycling Discussion Have a cycling related question or comment that doesn't fit in one of the other specialty forums? Drop on in and post in here! When possible, please select the forum above that most fits your post!

Novice in need of workout regiment.

Old 02-01-17, 12:57 PM
  #1  
Talkinghalls
Member
Thread Starter
 
Talkinghalls's Avatar
 
Join Date: Apr 2015
Posts: 33
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Novice in need of workout regiment.

Howdy!


This upcoming summer or fall I am planning on doing a 280 mile ride in 5 days (average 56 miles a day). During this trip I'll be camping at the different state parks in the area. The most I've ever ridden was 36 miles (last summer), admittedly I am slightly out of shape (round is a shape right?), so I need to find a workout regiment and stick to it ASAP to reach my goal. This is what I have so far.


Monday
250 Push ups
500 Jumping jacks

Tuesday
Rest (college/work no time to workout)

Wednesday
250 Reverse Lunge
250 Push ups
250 Crunches

Thursday
100 Burpees
100 Squats

Friday
2-3 mile jog with dogs

Saturday
Short ride high intensity (5 miles)

Sunday
Long ride 20 miles


Any suggestions would be greatly appreciated. Between going back to college, kids (two under the age of four), and work I don't have much free time to work with.


Thank you for your time
-Charles
Talkinghalls is offline  
Old 02-01-17, 01:10 PM
  #2  
JanMM
rebmeM roineS
 
JanMM's Avatar
 
Join Date: Jan 2006
Location: Metro Indy, IN
Posts: 15,457

Bikes: RANS V3 ti, RANS V-Rex, RANS Screamer

Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 461 Post(s)
Liked 15 Times in 15 Posts
More biking. Can you ride to work or school?
__________________
RANS V3 Ti, RANS V-Rex, RANS Screamer
JanMM is offline  
Old 02-01-17, 01:15 PM
  #3  
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 37,976

Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper

Mentioned: 57 Post(s)
Tagged: 0 Thread(s)
Quoted: 1797 Post(s)
Liked 104 Times in 62 Posts
If your goal is to ride, then you need to ride more. Burpees are great, but they aren't going to do much to help you achieve your goal.
caloso is offline  
Old 02-01-17, 01:20 PM
  #4  
mstateglfr 
Sunshine
 
mstateglfr's Avatar
 
Join Date: Aug 2014
Location: Des Moines, IA
Posts: 8,169

Bikes: '87 Schwinn Prelude, Black Mountain Cycles Monstercross V4, '89 Novara/Centurion Ironman, '18 Diamondback Syncr, '18 handmade steel roadbike

Mentioned: 75 Post(s)
Tagged: 0 Thread(s)
Quoted: 2887 Post(s)
Likes: 0
Liked 110 Times in 77 Posts
Yeah...saddle time is whats needed. Double saddle time and cut the pushups and lunges by...a lot.
Your core is needed for comfort when riding, yes, but your butt needs to acclimate to riding.

Perhaps a few rides of 60mi in the weeks leading up to your event? You know, so you get the experience of it.

Legs pedaling for 60mi is seriously different from doing a bunch of lunges each week.
mstateglfr is online now  
Old 02-01-17, 02:11 PM
  #5  
coominya
Senior Member
 
coominya's Avatar
 
Join Date: Aug 2016
Location: Brisbane Aust
Posts: 1,644

Bikes: Giant ToughRoad Giant talon

Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 703 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Do some pushups by all means but riding riding riding is much more important. If time prohibits this then find more time somewhere.
coominya is offline  
Old 02-01-17, 02:38 PM
  #6  
Flip Flop Rider
Senior Member
 
Flip Flop Rider's Avatar
 
Join Date: Apr 2016
Location: South Carolina Upstate
Posts: 1,061

Bikes: 2010 Fuji Absolute 3.0 1994 Trek 850

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 390 Post(s)
Likes: 0
Liked 15 Times in 10 Posts
like everyone has said, RIDE!. That is the workout

work up to 10 miles, 20 miles, 30 miles a day if you have time

on the weekends, or off days of work, try 20, 30, 40, 50

Just make sure to get enough rest and eat right
Flip Flop Rider is offline  
Old 02-01-17, 02:40 PM
  #7  
10 Wheels
Galveston County Texas
 
10 Wheels's Avatar
 
Join Date: Nov 2007
Location: In The Wind
Posts: 30,995

Bikes: 2010 Expedition, 03 GTO

Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 709 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Ride the bike and get your butt use to the saddle.
__________________
Fred "The Real Fred"
10 Wheels is offline  
Old 02-01-17, 02:41 PM
  #8  
bmthom.gis
Senior Member
 
bmthom.gis's Avatar
 
Join Date: Aug 2014
Location: Columbia, SC
Posts: 2,994

Bikes: 2014 Cannondale Synapse Carbon 4 Rival; 2014 Cannondale Trail 7 29; 1972 Schwinn Suburban, 1996 Proflex 756, 1987(?) Peugeot, Dahon Speed P8; 1979 Raleigh Competition GS; 1995 Stumpjumper M2 FS, 1978 Raleigh Sports, Schwinn Prologue

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 212 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Monday/Wednesday 20 mile rides, Thursday you can do your calisthenics, run Friday with dogs and Saturday start with a 40 mile ride and build up the distance as you can. Being outside is far better, but if really in a time crunch get a trainer...
bmthom.gis is offline  
Old 02-01-17, 03:00 PM
  #9  
ksryder
Senior Member
 
Join Date: May 2014
Posts: 1,740

Bikes: yes

Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 682 Post(s)
Liked 40 Times in 21 Posts
ksryder is online now  
Old 02-01-17, 04:07 PM
  #10  
Grand Bois
Senior Member
 
Grand Bois's Avatar
 
Join Date: Mar 2005
Location: Pinole, CA, USA
Posts: 17,421
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 428 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
The word you wanted is regimen.
Grand Bois is offline  
Old 02-01-17, 04:21 PM
  #11  
Talkinghalls
Member
Thread Starter
 
Talkinghalls's Avatar
 
Join Date: Apr 2015
Posts: 33
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Grand Bois View Post
The word you wanted is regimen.
Well dang, normally I'm the grammar police! Curse you iPhone auto correct!


Seriously though, thanks for the advise I'll make adjustments where I can. Once it gets a little warmer here (Indiana) I can start tossing the kids into the bike trailer and get more saddle time.


Thanks for the info,
-Charles
Talkinghalls is offline  
Old 02-01-17, 05:53 PM
  #12  
dieselgoat
Senior Member
 
Join Date: Jan 2013
Posts: 264
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 77 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
If weight loss is what you're after, that happens in the kitchen, not on a bike, or in the gym.
dieselgoat is offline  
Old 02-01-17, 05:56 PM
  #13  
stoplight
Senior Member
 
Join Date: May 2012
Posts: 110
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 30 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Talkinghalls View Post
Well dang, normally I'm the grammar police! Curse you iPhone auto correct!


Seriously though, thanks for the advise I'll make adjustments where I can. Once it gets a little warmer here (Indiana) I can start tossing the kids into the bike trailer and get more saddle time.


Thanks for the info,
-Charles

250 push ups but no pull ups?
make sure you don't look down while doing the push ups, your eyes could pop out before you hit 200


Sounds like you want a core workout plus cycling. Try the p90x workout program replace cardio days with riding.
stoplight is offline  
Old 02-01-17, 07:03 PM
  #14  
RoadieDropper
Senior Member
 
Join Date: Jan 2017
Posts: 103
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 59 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Go to a gym & do a real workout. Upper/ lower split twice a week w/ lots of compounds. 20% workout 80% nutrition.
RoadieDropper is offline  
Old 02-01-17, 07:37 PM
  #15  
syncro87
Senior Member
 
Join Date: Feb 2009
Location: KLXT, USA
Posts: 273

Bikes: Raleigh Willard 2, Spec Sequoia Elite, Burley Rock n Roll, Trek Transport

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
My dad, at 65, rode across the USA in roughly 7-8 weeks. I haven't achieved anything like that, but did complete my first century last fall.

Dad told me that on any given day or week, you can, in a pinch, double what you are used to routinely doing.

In other words, if you are used to riding 100 miles a week on a routine basis, you can do 200 one week without killing yourself too much.

Obviously, this is not a hard and fast rule, and everyone is different. The reason I post his little theory is that if you are planning on doing 280 miles in 5 days, in my opinion you need to be riding half of that a week with little to no effort. If you have proven that you can ride 140 miles for a couple of weeks consecutively, then you are ready for a 280.


To summarize my recommendation to you: IMHO you need to be riding 20-30 mile rides three or four days a week for a number of weeks before your 280 mile trip. I'd recommend some combo of rides totaling at least 100 miles a week for a period of weeks prior.

You need to pay attention to nutrition and hydration during the ride. It is easy to get in pretty good shape and become overconfident in your abilities.

The above is just my two cents as an average Joe riding a bike a fair amount the past couple of years. People a lot smarter and more experienced than myself may have different advice for you.


By the way, the thing that made my century the hardest was that my butt got pretty sore. I wasn't physically drained as much as I was sore. It got pretty painful toward the end. This is why I emphasize saddle time over general non bike specific exercise. Push ups and sit ups aren't going to toughen your posterior for multiple days of many miles in the saddle.
syncro87 is offline  
Old 02-01-17, 09:49 PM
  #16  
exmechanic89
Senior Member
 
exmechanic89's Avatar
 
Join Date: May 2015
Location: Richmond VA area
Posts: 2,725

Bikes: '00 Koga Miyata Full Pro Oval Road bike.

Mentioned: 16 Post(s)
Tagged: 0 Thread(s)
Quoted: 474 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I'd drop some of the exercises in in your plan in favor of more riding. As has been said, you need some miles to get in shape for a ride like the one you're planning. It can be the difference between an enjoyable 5 days, or arriving each evening exhausted, sore, and out of it.
exmechanic89 is offline  
Old 02-02-17, 12:01 PM
  #17  
gsa103
Senior Member
 
Join Date: May 2013
Location: SF Bay Area
Posts: 4,166

Bikes: Bianchi Infinito (Celeste, of course)

Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 629 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I would also recommend two days of back to back ~20-30 mi rides.

Sunday -- 20-30mi
Monday -- Easier ~20mi

The biggest challenge will be the 2nd and 3rd days. You want experience riding back to back. Use things like good shorts and chamois cream BEFORE you need them. Your distances aren't extreme, but something like saddle sores can really ruin your week.
gsa103 is offline  
Old 02-02-17, 12:41 PM
  #18  
Ajkollme
Senior Member
 
Join Date: Mar 2013
Location: Hartford, CT
Posts: 153

Bikes: SuperSix, Nature Boy, Mattioli R1, Burley Tandem

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by RoadieDropper View Post
Go to a gym & do a real workout. Upper/ lower split twice a week w/ lots of compounds. 20% workout 80% nutrition.


If you are worried about the distance, follow the other posters' advice about riding further. 56 miles isn't too far from where you are and you'll get there no problem.


If you also want to get in shape, RoadieDropper's advice is the best.
Ajkollme is offline  
Old 02-02-17, 01:54 PM
  #19  
Retro Grouch 
Senior Member
 
Retro Grouch's Avatar
 
Join Date: Feb 2004
Location: St Peters, Missouri
Posts: 29,262

Bikes: Catrike 559 I own some others but they don't get ridden very much.

Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1148 Post(s)
Liked 21 Times in 16 Posts
"The agony of the seat" You need to get your tushie trained. I don't think that anything but riding will accomplish that for you. Think endurance more than strength. I don't think that intense 5 mile ride is going to help you very much. Even that 20 mile ride is probably too short. I'd suggest weekly training rides in the 30 to 50 mile range and this is a case where more really is more.

Other than that, 280 miles in 5 days should be a reasonably achievable goal.
__________________
My greatest fear is all of my kids standing around my coffin and talking about "how sensible" dad was.
Retro Grouch is offline  
Old 02-02-17, 02:04 PM
  #20  
memebag
Senior Member
 
Join Date: Aug 2013
Location: Houston, TX
Posts: 1,603

Bikes: 2017 Cannondale CAAD12 105, 2014 Giant Escape City

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 820 Post(s)
Liked 1 Time in 1 Post
Ride. The secret to making a 56 mile ride easy is to get used to 70 mile rides.

Riding more will make you lose weight. It will also make you feel better on the bike, and it will get your mind acclimated to spending hours riding.
memebag is offline  
Old 02-02-17, 02:39 PM
  #21  
coominya
Senior Member
 
coominya's Avatar
 
Join Date: Aug 2016
Location: Brisbane Aust
Posts: 1,644

Bikes: Giant ToughRoad Giant talon

Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 703 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by memebag View Post
Ride. The secret to making a 56 mile ride easy is to get used to 70 mile rides.
True enough. Work on endurance/stamina first.

Talkinghalls, Here is a short article that might be of use to you https://cyclingtips.com/2009/09/gett...r-speedometer/
coominya is offline  
Old 02-05-17, 08:38 AM
  #22  
GoWolfpack
Junior Member
 
Join Date: Nov 2015
Location: Virginia, USA
Posts: 24
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
In my experience, you need three different kinds of conditioning to survive a long bike ride:

Cardiovascular conditioning; your heart must be able to handle the increased load for an extended period. You gain this with a combination of primarily high intensity intervals with periodic low intensity steady state exercise. I would recommend Mon Wed Fri HIIT and Sun low intensity.
Willpower; you must be able to force your legs to keep pedaling when they are screaming to stop. This is half in your head and half in your legs. Make your legs stronger and they won't scream as loud or as soon.
Seat training; your buns must be able to handle sitting on the seat for several hours for multiple days. The only way to get this is to put yourself in contact with the seat.

The only exercises I would recommend other than riding are squats and overhead presses. Squats for your legs, presses for your core. I would do these both on days when you don't ride.

*Disclaimer: IANAL and this is IMHO and IIRC. YMMV; consult a nutritionist for advice on dieting for endurance athletics.
GoWolfpack is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
Chombi
Classic & Vintage
27
06-20-16 06:36 PM
chainstrainer
Commuting
1
01-01-09 10:35 PM
michaelrkn
Touring
7
08-02-07 12:09 PM
bike_man_15
Mountain Biking
3
06-14-02 11:50 AM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.