back in the saddle tips
02-24-07, 03:36 PM
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back in the saddle tips
I have been out of the saddle since last April, due to work, and to be honest, no desire to ride. Well, I've been itching, and once this snow melts, I am planning on getting back in the saddle again. This is the longest I have not ridden in the 6 years I have been riding. Any tips to make the transition back in to the saddle again. I have not gained any weight, but am sure I have lost some flexibility, and am currently working on getting it back. Any tips besides the normal take it easy?
02-24-07, 05:37 PM
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In my experience layoffs bring out some problem areas for me and not necessarily in this order:
1. Triceps, get the pushups in now you'll appreciate it later.
2. Core, crunches, situps, lateral obliques. This saves your back. Makes you stable in the saddle.
3. Lower back extensions. Start small and work up to 3 sets of 30 3 times a week. Talk about saving your back. All day in the drops like sitting on the couch.
4. Seat, it takes a while. Don't do a century first ride. Start at 15 or 20 miles and work up to it. No need to get injured in the start.
5. If you can't get on a trainer or something for the legs even body weight squats will help. Don't go below femur parallel to ground. Start small and work up to 3 sets of 50 three times a week at a fairly quick pace. It will get the HR and respiration up. The quick pace will mirror at least a slow cadence. Also works some good biking muscles. Strong muscles means a stable knee joint.
5. Stretch, everything!
Spin for a few weeks before you start to hammer.
1. Triceps, get the pushups in now you'll appreciate it later.
2. Core, crunches, situps, lateral obliques. This saves your back. Makes you stable in the saddle.
3. Lower back extensions. Start small and work up to 3 sets of 30 3 times a week. Talk about saving your back. All day in the drops like sitting on the couch.
4. Seat, it takes a while. Don't do a century first ride. Start at 15 or 20 miles and work up to it. No need to get injured in the start.
5. If you can't get on a trainer or something for the legs even body weight squats will help. Don't go below femur parallel to ground. Start small and work up to 3 sets of 50 three times a week at a fairly quick pace. It will get the HR and respiration up. The quick pace will mirror at least a slow cadence. Also works some good biking muscles. Strong muscles means a stable knee joint.
5. Stretch, everything!
Spin for a few weeks before you start to hammer.
02-24-07, 05:53 PM
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Originally Posted by sprcoop
In my experience layoffs bring out some problem areas for me and not necessarily in this order:
1. Triceps, get the pushups in now you'll appreciate it later.
2. Core, crunches, situps, lateral obliques. This saves your back. Makes you stable in the saddle.
3. Lower back extensions. Start small and work up to 3 sets of 30 3 times a week. Talk about saving your back. All day in the drops like sitting on the couch.
4. Seat, it takes a while. Don't do a century first ride. Start at 15 or 20 miles and work up to it. No need to get injured in the start.
5. If you can't get on a trainer or something for the legs even body weight squats will help. Don't go below femur parallel to ground. Start small and work up to 3 sets of 50 three times a week at a fairly quick pace. It will get the HR and respiration up. The quick pace will mirror at least a slow cadence. Also works some good biking muscles. Strong muscles means a stable knee joint.
5. Stretch, everything!
Spin for a few weeks before you start to hammer.
1. Triceps, get the pushups in now you'll appreciate it later.
2. Core, crunches, situps, lateral obliques. This saves your back. Makes you stable in the saddle.
3. Lower back extensions. Start small and work up to 3 sets of 30 3 times a week. Talk about saving your back. All day in the drops like sitting on the couch.
4. Seat, it takes a while. Don't do a century first ride. Start at 15 or 20 miles and work up to it. No need to get injured in the start.
5. If you can't get on a trainer or something for the legs even body weight squats will help. Don't go below femur parallel to ground. Start small and work up to 3 sets of 50 three times a week at a fairly quick pace. It will get the HR and respiration up. The quick pace will mirror at least a slow cadence. Also works some good biking muscles. Strong muscles means a stable knee joint.
5. Stretch, everything!
Spin for a few weeks before you start to hammer.
02-24-07, 06:16 PM
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I would say start the exercises I outlined now and when you get your trainer try 60 to 70% Max HR (still talking ok) for 20 to 30 minutes to start. I really hate the trainer so that would be super human for me after being off almost a year. It's easier the better shape you are in.
Keep up the pushups, core and lower back extensions. That will pay off on longer rides.
Do that 3 times a week for a couple weeks (it's gonna be agony). Then move to 4 times a week with 2 - 40 minute constant 60 to 70% efforts and 2 - Warm up, work hard enough to have trouble talking for 2 minutes, spin for 2 minutes... repeat. Start with just 2 or 3 intervals and add one or 2 a week.
By the time you hit the road you will be flying. Well... sort of.
I guess I should say that I am assuming you have done something physical for the last year and don't have any real physical problems. This is just what I would do, and have done, when I had an extended layoff.
If I was really smart I would tell you to consult your physician before starting any exercise program, but I never have.
Keep up the pushups, core and lower back extensions. That will pay off on longer rides.
Do that 3 times a week for a couple weeks (it's gonna be agony). Then move to 4 times a week with 2 - 40 minute constant 60 to 70% efforts and 2 - Warm up, work hard enough to have trouble talking for 2 minutes, spin for 2 minutes... repeat. Start with just 2 or 3 intervals and add one or 2 a week.
By the time you hit the road you will be flying. Well... sort of.
I guess I should say that I am assuming you have done something physical for the last year and don't have any real physical problems. This is just what I would do, and have done, when I had an extended layoff.
If I was really smart I would tell you to consult your physician before starting any exercise program, but I never have.
02-24-07, 06:59 PM
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Thanks again. that routine sounds good to start. I have been very physical the last year (I work at a zoo.) I never really liked the trainer either, thats why I sold my old one a few years ago, but I think I need to break down and buy one. I'll stop by the LBS monday and take a look at what they have.
Anyone else have anything they like to add. I wanna get all the ideas I can.
Anyone else have anything they like to add. I wanna get all the ideas I can.
02-24-07, 07:25 PM
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I'd say stretching will be important, and make sure you've still got that perfect fit on your bike of course.
If lack of desire was partially to blame for your lapse, I'd steer away from the trainer becuase I'd be guessing you'll enjoy it more if you're outdoors - sorry about the snow though! Could get some fenders and ride out on any cleared roads? Proper clothing will ensure your ride is comfortable if it's cold, and if it's windy, ride with a group and draft.
If lack of desire was partially to blame for your lapse, I'd steer away from the trainer becuase I'd be guessing you'll enjoy it more if you're outdoors - sorry about the snow though! Could get some fenders and ride out on any cleared roads? Proper clothing will ensure your ride is comfortable if it's cold, and if it's windy, ride with a group and draft.
02-25-07, 03:02 PM
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Originally Posted by schnabler1
I'd say stretching will be important, and make sure you've still got that perfect fit on your bike of course.
If lack of desire was partially to blame for your lapse, I'd steer away from the trainer becuase I'd be guessing you'll enjoy it more if you're outdoors - sorry about the snow though! Could get some fenders and ride out on any cleared roads? Proper clothing will ensure your ride is comfortable if it's cold, and if it's windy, ride with a group and draft.
If lack of desire was partially to blame for your lapse, I'd steer away from the trainer becuase I'd be guessing you'll enjoy it more if you're outdoors - sorry about the snow though! Could get some fenders and ride out on any cleared roads? Proper clothing will ensure your ride is comfortable if it's cold, and if it's windy, ride with a group and draft.
Going to the LBS tomorrow to get fitted again, for good measure. Lack of desire wasn't the whole issue, just part. I see what your saying about the trainer thought, still debating that.
I could ride on some cleared roads, but PA has issues with clearing snow on all but the main highways, and if you read any news about PENDOT, you'll see they have issues with that as well.
