Need advice on my routine
08-10-15 | 08:59 AM
#26
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From: Oakdale, CT
Bikes: 1998 Specialized FSR 26", 1998 Trek Wade Boots Team Issue 2 XXL 20", 2001 Cortina DH Extreme 8 26", 1999 Sinister DNA (work in progress) 26", 2001 LeMond Zurich (work in progress) 700c
You can tailor your workout to benefit cycling. As for time, find your priorities - if you really want it you can make it happen. It may not be easy but that's part of the battle. When I w as younger I had 3 jobs which gave me 80 hours of work. I'd lift nights after work for 2 or 3 hours and sleep 3-4 hours. I ate very carefully and well. I was about 270 lbs, my bench maxed at 240 lbs which is ok but for being 5'5 I was rather happy with it. I tracked my progress and ended up maxing my stand still to full sprint speed at 26.8 mph. Again, not huge but enough to keep me happy. I did 2 days a week for each muscle group, I divided into arms, abs and legs and I always took a complete day off as a rest day.
Weight training may not seem important but it makes all the difference on the bike. Being able to recover faster and exert more power faster were two areas which i saw a noticeable improvement. I also gained a little more coordination and balance from using free weights.
I read a study that suggested incorporating cardiovascular into your strength routine could reduce the chance of a heart attack by 30%. It makes sense. No use in lifting weights if your body(including your heart) can't handle it. If you decide to get serious about lifting I'd consult a doctor about your heart health, there is a condition where some people's bodies can develop too much muscle around the heart and the end result usually isn't good. (I normally wouldn't mention this but I've lost two amazing, great friends to this - One friend passed two days before my birthday one year).
Weight training may not seem important but it makes all the difference on the bike. Being able to recover faster and exert more power faster were two areas which i saw a noticeable improvement. I also gained a little more coordination and balance from using free weights.
I read a study that suggested incorporating cardiovascular into your strength routine could reduce the chance of a heart attack by 30%. It makes sense. No use in lifting weights if your body(including your heart) can't handle it. If you decide to get serious about lifting I'd consult a doctor about your heart health, there is a condition where some people's bodies can develop too much muscle around the heart and the end result usually isn't good. (I normally wouldn't mention this but I've lost two amazing, great friends to this - One friend passed two days before my birthday one year).
08-10-15 | 09:03 AM
#27
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Will do. Thanks so much for your contribution
08-10-15 | 09:06 AM
#28
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Weight training may not seem important but it makes all the difference on the bike. Being able to recover faster and exert more power faster were two areas which i saw a noticeable improvement. I also gained a little more coordination and balance from using free weights.
I read a study that suggested incorporating cardiovascular into your strength routine could reduce the chance of a heart attack by 30%. It makes sense. No use in lifting weights if your body(including your heart) can't handle it. If you decide to get serious about lifting I'd consult a doctor about your heart health, there is a condition where some people's bodies can develop too much muscle around the heart and the end result usually isn't good. (I normally wouldn't mention this but I've lost two amazing, great friends to this - One friend passed two days before my birthday one year).
08-10-15 | 09:15 AM
#29
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Everyone thinks they go 'hard' most/all of the time. What you need is some structure. For the time you spend, unless you're preparing for multi-hour (4+) events, interval training will probably be best. Look at Carmichael's method, it is probably the most popular one. You don't have to follow it to the letter (well, you probably do if you're serious about racing, which I don't think is your case), but it will give you some ideas.
EDIT: As for doing a century, just build the distance up. Do a 50 mile ride during the weekend, then 60, then 75... Long, non-racing rides are all about pacing yourself.
EDIT: As for doing a century, just build the distance up. Do a 50 mile ride during the weekend, then 60, then 75... Long, non-racing rides are all about pacing yourself.
08-10-15 | 10:19 AM
#30
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From: Oakdale, CT
Bikes: 1998 Specialized FSR 26", 1998 Trek Wade Boots Team Issue 2 XXL 20", 2001 Cortina DH Extreme 8 26", 1999 Sinister DNA (work in progress) 26", 2001 LeMond Zurich (work in progress) 700c
So I've heard! I'm certain they can suck it up and still live to tell about it. I Just realized I said I weighed 270, it was actually 170 (blame the chicken crap in my eye this morning.)
08-10-15 | 10:43 AM
#31
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Ok well I beg to differ. I'm not sure how many people on these boards are at leat somewhat knowledgeable about general fitness but responses so far are alarming. Is everyone going for a chris froome look? Has anyone ever attempted a strength training routine? You may be surprised how it affects you on the bike as well as general respect in society and some offers from the ladies you cant seem to approach.
Also I will get nothing but faster from strength training...yep faster. Stop being so scared of lifting some heavy weight, you're not racing professionally and neither am I.
My question has to do with riding 28 mi 4 days a week or riding 2 days a week for 56mi but split into two segments with an 8 hour break in between because of work. What are the advantages/disadvantages or pros and cons of either routine?
Also I will get nothing but faster from strength training...yep faster. Stop being so scared of lifting some heavy weight, you're not racing professionally and neither am I.
My question has to do with riding 28 mi 4 days a week or riding 2 days a week for 56mi but split into two segments with an 8 hour break in between because of work. What are the advantages/disadvantages or pros and cons of either routine?
08-10-15 | 11:08 AM
#32
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From: Sacramento, California, USA
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What Merlin said. Hard days are hard. Easy days are easy, like getting passed by little old ladies on beach cruisers easy.
Get a plan and follow it. The Time Crunched Cyclist may be a good source. If I recall correctly, the beginner competitive plan has enough rest days that you could fit in gym and video game time.
Get a plan and follow it. The Time Crunched Cyclist may be a good source. If I recall correctly, the beginner competitive plan has enough rest days that you could fit in gym and video game time.
08-10-15 | 01:06 PM
#33
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[MENTION=383585]latexyankee[/MENTION] my schedule is a lot like yours, commute 3 or 4 days plus longish rides on the weekends in the mountains when I can. 150 to 200 mi/wk.
Lift at lunch 2 or 3 days/wk. Nothing heavy these days. Always superset, no rest between sets. Moderate weight. Lots of focus on rehab and core, and stretches.
I used to lift like you, but prefer to be 30lb lighter and much faster now.
Splitting your rides won't significantly change anything. If you want to improve, start tracking you cumulative trading load. Stop riding mediocre "hard" so often. Better to spent more time going no-sweat easy, and then killing yourself once or twice per week.
Seriously, most people lack the self control to go easy. It's kind of like "abstaining" for a few days. The urge to ride fast builds just like hunger or sex drive. Save it for your hard day, then go nuts.
Lift at lunch 2 or 3 days/wk. Nothing heavy these days. Always superset, no rest between sets. Moderate weight. Lots of focus on rehab and core, and stretches.
I used to lift like you, but prefer to be 30lb lighter and much faster now.
Splitting your rides won't significantly change anything. If you want to improve, start tracking you cumulative trading load. Stop riding mediocre "hard" so often. Better to spent more time going no-sweat easy, and then killing yourself once or twice per week.
Seriously, most people lack the self control to go easy. It's kind of like "abstaining" for a few days. The urge to ride fast builds just like hunger or sex drive. Save it for your hard day, then go nuts.
08-10-15 | 02:47 PM
#34
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Time Crunched Cyclist
Read the experts.
Besides, I thought you needed to stay off the bike until your condition healed.
GH
Read the experts.
Besides, I thought you needed to stay off the bike until your condition healed.
GH
08-10-15 | 03:04 PM
#35
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More vertical gain per mile. Flat miles don't count. 
Big difference between 30 miles with 1000 ft gain versus 30 miles with 3000 ft gain.
Yeah, I could get more organized with this but...I'm not, not yet. Nevertheless having a route where you're vert gain comes out to around 100ft per mile usually translates into a good, physically challenging ride. I do "intervals," as per what the route throws at me. Out of saddle sprinting over short hills zooming the heartrate, have a decent climb in there somewhere- and work on attacking it in multiple ways...spin aggressively for speed in descents and reach for those high rpm's, like 140+, etc.. I have a route with 3400ft that's inside 36 miles that I'm hitting twice a week now. It's a plus that it is also a beautiful and un-trafficked ride once I get out of NYC.
So, I like to choose a route based upon how I want to challenge myself...and as others have said, culminate the week with a significant ride. I like at least a 60 miler.
Big difference between 30 miles with 1000 ft gain versus 30 miles with 3000 ft gain.Yeah, I could get more organized with this but...I'm not, not yet. Nevertheless having a route where you're vert gain comes out to around 100ft per mile usually translates into a good, physically challenging ride. I do "intervals," as per what the route throws at me. Out of saddle sprinting over short hills zooming the heartrate, have a decent climb in there somewhere- and work on attacking it in multiple ways...spin aggressively for speed in descents and reach for those high rpm's, like 140+, etc.. I have a route with 3400ft that's inside 36 miles that I'm hitting twice a week now. It's a plus that it is also a beautiful and un-trafficked ride once I get out of NYC.
So, I like to choose a route based upon how I want to challenge myself...and as others have said, culminate the week with a significant ride. I like at least a 60 miler.
Last edited by UnfilteredDregs; 08-10-15 at 03:08 PM.
08-10-15 | 03:18 PM
#36
well hello there
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From: Point Loma, CA
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Yep 37 years old and been at it since I was 4. Play with kids after our bike rides and on rainy/wintery days.
The only sad thing is you lacking the ability to open your mind to something different than your 6 hour netflix binge watching of real housewives. I'll be improving my coordination and sharpening my thought process. Just because I choose a different form of media than you to relax with is by no means sad. I wonder how much TV you stare at per week. I'm sure you'll respond with "none". Youre out helping the homeless and rescuing drowning babies when not riding your bike. At least I know you're not in the gym.
The only sad thing is you lacking the ability to open your mind to something different than your 6 hour netflix binge watching of real housewives. I'll be improving my coordination and sharpening my thought process. Just because I choose a different form of media than you to relax with is by no means sad. I wonder how much TV you stare at per week. I'm sure you'll respond with "none". Youre out helping the homeless and rescuing drowning babies when not riding your bike. At least I know you're not in the gym.
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08-10-15 | 03:32 PM
#38
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[MENTION=30584]Nachoman[/MENTION] playing a first person shooter requires sharp hand-eye coordination and my personal observation is that it's kind of like riding in heavy traffic.
08-10-15 | 03:42 PM
#39
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If your goal is to ride a century next spring, I would recommend doing at least a few long (4-5 hour) rides this fall and winter. You need to adjust to continuous saddle time. 4 x 60' ≠ 1 x 240'
08-10-15 | 03:54 PM
#40
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08-10-15 | 05:04 PM
#41
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08-10-15 | 05:06 PM
#42
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@Nachoman playing a first person shooter requires sharp hand-eye coordination and my personal observation is that it's kind of like riding in heavy traffic.
I did finish the first HALO in like, 18 hours...my tendonitis flared up for 4-5 days afterwards.
08-10-15 | 05:27 PM
#43
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OP, fortunately for you I have no strong opinion on weight-training. I have zero interest myself but I do know a fair number of racing men who lift weights as part of their bike race training so I guess the concept doesn't sound loopy to me. <Now playing video games, that's another matter entirely. >
Training wise, you have it wrong if you are always going hard. Good training programs for cycling include workouts with a variety of intensity. I've been working with a coach for about 6 months now and the process has been very eye-opening. Every ride has a purpose (including sometimes 'just enjoy yourself').
As far as specifics go, I'd say you'd be better off with the 2 days on/2 days off schedule. Lots of your gains come from the easy days or rest days. Personally, I'd have a workout for each weekday ride, working yourself aerobically, because 30 miles is the kind of perfect distance for intense interval-based aerobic workouts. Hopefully you have a shower at work because youll need it, lol. On the weekends, I'd go for longer rides at a more relaxed pace, focused on endurance or specific skills that you'll need to your century ride (for example, sustained climbing). You have the bones of a pretty decent schedule actually. Just be sure to take 1-2 days per week off entirely, that's hugely important, the rest days.
>Training wise, you have it wrong if you are always going hard. Good training programs for cycling include workouts with a variety of intensity. I've been working with a coach for about 6 months now and the process has been very eye-opening. Every ride has a purpose (including sometimes 'just enjoy yourself').
As far as specifics go, I'd say you'd be better off with the 2 days on/2 days off schedule. Lots of your gains come from the easy days or rest days. Personally, I'd have a workout for each weekday ride, working yourself aerobically, because 30 miles is the kind of perfect distance for intense interval-based aerobic workouts. Hopefully you have a shower at work because youll need it, lol. On the weekends, I'd go for longer rides at a more relaxed pace, focused on endurance or specific skills that you'll need to your century ride (for example, sustained climbing). You have the bones of a pretty decent schedule actually. Just be sure to take 1-2 days per week off entirely, that's hugely important, the rest days.
08-10-15 | 06:16 PM
#44
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08-10-15 | 07:05 PM
#45
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Yea, I agree there will most likely be no difference aside from becoming tired early those nights.
I apologize for all the strength training talk. I realize this is not the place to discuss this type of matter. If some of you would understand that weights will not you, you may be surprised. At 6'2 and 180lbs is considered scrawny by the bodybuilding community. Google a picture of a man this size who works out regularly. Then attempt to find an image of the same man of equal height and weight with no weight training regimen. You would swear the first guy weighs 155lbs. All I'm saying is that weight is weight, and If the majority of the weight is lean muscle mass I will most likely outperform the same individual in an endurance related activity. That is all I've been trying to convey. I do not wish to loose weight to an unhealthy level to become faster. With the amount of riding I usually do I simply cannot get BIG. I would have to eat 5000 cals a day to build muscle. There is nothing wrong with lifting heavy as you can to preserve muscle and further definition. Please dont take this as an act of aggression. I understand that some of you cant and will never understand these concepts, but my goals are different from yours. I aim to be in peak physical athletic shape. Not big, not small, just lean and powerful. Lifting will not hurt you, in fact most of you who don't lift would most likely LOSE weight in the first three months of your strength training routine, but become stronger. Its all about calories. If you want to be 140lbs to become faster you can, and workout at the same time.
Thanks
I apologize for all the strength training talk. I realize this is not the place to discuss this type of matter. If some of you would understand that weights will not you, you may be surprised. At 6'2 and 180lbs is considered scrawny by the bodybuilding community. Google a picture of a man this size who works out regularly. Then attempt to find an image of the same man of equal height and weight with no weight training regimen. You would swear the first guy weighs 155lbs. All I'm saying is that weight is weight, and If the majority of the weight is lean muscle mass I will most likely outperform the same individual in an endurance related activity. That is all I've been trying to convey. I do not wish to loose weight to an unhealthy level to become faster. With the amount of riding I usually do I simply cannot get BIG. I would have to eat 5000 cals a day to build muscle. There is nothing wrong with lifting heavy as you can to preserve muscle and further definition. Please dont take this as an act of aggression. I understand that some of you cant and will never understand these concepts, but my goals are different from yours. I aim to be in peak physical athletic shape. Not big, not small, just lean and powerful. Lifting will not hurt you, in fact most of you who don't lift would most likely LOSE weight in the first three months of your strength training routine, but become stronger. Its all about calories. If you want to be 140lbs to become faster you can, and workout at the same time.
Thanks
By the way, I'm not sure what my goals are except to continue enjoying cycling. I'm "fortunate" to have a climber's build, but have lately started to think I could really stand to be more well-rounded when it comes to fitness, much in the way you describe.
