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Riding For Fitness Question

Old 04-24-14, 10:23 AM
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tpelle
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Riding For Fitness Question

I'm 62 years old and I ride for exercise and recreation - I'm not training for a race or anything like that. My question is this: Is it better to ride, say, four times per week for one hour each, or is it better to ride once per week for four hours? (I know. Somebody will answer that it's even better to ride four times per week for four hours each. But this is a hypothetical question, and since I asked it I can set the rules.)
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Old 04-24-14, 10:27 AM
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One hour four times a week is better than four hours once a week. You will get stronger by exercising more often during the week.
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Old 04-24-14, 01:12 PM
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https://www.mayoclinic.org/healthy-li...e/faq-20057916 says:
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
  • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
  • Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
I've read elsewhere that very vigorous exercise such as heavy weight lifting sessions by a serious bodybuilder require 3 to 4 days between them for muscle recovery, but mild to moderate sessions such as those the average person would do only require 1 or 2 days of rest between them for muscle repair and recovery.
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Old 04-24-14, 03:27 PM
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your circulation and heart , vs making muscles bigger .. Fitness felt vs appearance ?


you live in the hills? or is it flatter where you are going to ride ?
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Old 04-24-14, 03:27 PM
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Wilfred Laurier
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when i ride once a week
which happens more often than i like
every ride feels like it has been months since i pedalled

but if i ride every couple of days
i feel like i am getting stronger
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Old 04-24-14, 03:43 PM
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Just to be a troublemaker, I'm going to suggest riding 80 minutes three times a week. First, if you try for four times a week, you're likely to miss one of them. Second, the extra 20 minutes on the ride gives you time to warm up and cool down while still getting an hour of moderate aerobic activity.

The main thing, of course, is to keep it fun so that you keep riding.
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Old 04-24-14, 05:59 PM
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Originally Posted by fietsbob View Post
your circulation and heart , vs making muscles bigger .. Fitness felt vs appearance ?


you live in the hills? or is it flatter where you are going to ride ?
I live in rural Kentucky. The only things flat around here are the surfaces of the ponds.

My intention is to just keep active and improve general health, weight loss, etc. Bicycling is the only form of exercise that has held my interest, but I do find it to be hard to find time. I work full time, and my wife babysits the two grandkids for our daughter and her husband - she's a surgical nurse and works 12-hour days 3 to 4 days per week. By the time they get off of work and pick the kids up, my wife is ready for some help straightening up the house, etc. If I told her I was going to take a hour-long bike ride right after supper.........I guess my average speed would improve because she'd be chasing me with her Mazda.
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Old 04-24-14, 07:08 PM
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I'm sorta riding for or about to start riding for fitness myself. 36 year old, got my 1st bike since I was a kid around christmas, and have done a bunch of 10ish mile rides on trails and 2ish mile rides in neighborhood with the kids.

I'm really not ever feeling myself breathing harder except on hills, I do sweat a bit when it's over 65 degrees or so but it's almost like I'm putting not much more effort in than walking a bit quick. I used to run and the difference between running and walking is easy to know where you're at. I want to kick it up a notch biking but can't find a middle ground on the bike, it's like I'm barely giving any effort or I'm trying to go as fast as I can and wearing myself down really quick. Would a speedometer help me do that? Have a goal to do x mph faster than normal?

A lot of times now I'm using a gps logger on my android and after the ride using the logs to draw graphs or maps at GPS Visualizer to see my speed at certain points/times. But if I had a speedometer, I could see right then on the bike I'm doing 12mph and I should change that to 14 or something.

Last edited by John Redcorn; 04-24-14 at 07:14 PM.
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Old 04-24-14, 11:39 PM
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I have my bikes equipped with cyclocomputers. I keep the displays set, usually, to display cadence as the main display, with either distance or speed as the secondary display.

I think that cadence is important, and never drop below 60 rpm. I find myself getting into the 90's a lot. I just adjust my gearing to stay in the 60 to 75 range mostly.
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Old 04-25-14, 05:53 AM
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My HRM book says the intense rides need to be short -- an hour or less. They're for building aerobic capacity; but you still need longer rides to train for strength and endurance.

So the correct answer is All of the Above.
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Old 04-25-14, 06:17 AM
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I split the difference and do a few hour long weekend night rides and a two to three hour weekend ride.

But generally would agree with those who think more often would be better.
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Old 04-25-14, 06:54 AM
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Originally Posted by overbyte View Post
Exercise: How much do I need every day? - Mayo Clinic says:

I've read elsewhere that very vigorous exercise such as heavy weight lifting sessions by a serious bodybuilder require 3 to 4 days between them for muscle recovery, but mild to moderate sessions such as those the average person would do only require 1 or 2 days of rest between them for muscle repair and recovery.
You are dead right!

Lifting recovery depends upon intensity, pattern followed, recovery factors, and personal characteristics.

Different goals have different patterns.

I use an upper/lower, push pull split. Upper/lower on different days, but push/pull on same day. Before I decided my primary exercise would be riding it was Mon/fri upper, tues/thurs lower... This is a common split for strength training.

I have had recovery issues when I tried a similar schedule riding. The symptoms were quite different then lifting would present.

Anyone have schedule/recovery suggestions for endurance exercise?

I tried to be as disciplined with sleep and nutrition. However, I did underestimate carb requirements...
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Old 04-25-14, 08:56 AM
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You might want to read "Cycling Past 50" by Joe Friel. It's pretty hard-core and race focused, but provides a lot of good information about the principles of training, nutrition, and the related effects of aging.
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Old 04-25-14, 09:35 AM
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The only things flat around here are the surfaces of the ponds.
didn't the coal-companies level off some of those hills to get to the coal seams?
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Old 04-25-14, 10:57 AM
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Originally Posted by Looigi View Post
You might want to read "Cycling Past 50" by Joe Friel. It's pretty hard-core and race focused, but provides a lot of good information about the principles of training, nutrition, and the related effects of aging.
THANKS!
Next book purchase.
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Old 04-25-14, 07:01 PM
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tpelle
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Originally Posted by fietsbob View Post
didn't the coal-companies level off some of those hills to get to the coal seams?
That's more in Western KY. I'm up in the very North close to Cincinnati, Ohio. All we have is hills.
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Old 04-26-14, 06:11 AM
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Ride often but not to the point that you always feel tired afterwards and want to take a nap. Not that naps aren't good. But over working your body is not good either. Body conditioning is a dynamic thing. As your body gets used to the demands, it will change. If you try to hurry that change, your body will react and you will feel it.
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Old 04-27-14, 02:22 AM
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Originally Posted by tpelle View Post
I have my bikes equipped with cyclocomputers. I keep the displays set, usually, to display cadence as the main display, with either distance or speed as the secondary display.

I think that cadence is important, and never drop below 60 rpm. I find myself getting into the 90's a lot. I just adjust my gearing to stay in the 60 to 75 range mostly.
Work up so that your cadence is between 80 and 90 rpm. Low cadence, like what you're doing can be hard on the knees.
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Old 04-27-14, 02:24 AM
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As for the rides ... mix it up.

5-6 days per week consisting of ...

-- 1-2 longer rides
-- 1-2 medium distance rides
-- 1-2 short, hard rides (intervals or hill climbs)
-- at least one shorter, easy recovery ride
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Old 04-27-14, 07:45 AM
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I ride every chance I get whether its 3 miles around the neighborhood after dinner or planned rides of 15 - 25 miles three times a week. More is better unless your body says otherwise.
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