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Sucks, cant ride for a week or more - looking for some training advice.

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Sucks, cant ride for a week or more - looking for some training advice.

Old 11-27-12, 09:36 PM
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maidenfan
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Sucks, cant ride for a week or more - looking for some training advice.

Developed some hip pain last night, couldn't walk this morning. Went to the doc and got an injection into the hip (painful) and he recommended I dont ride for a week or more (bursitis was the diagnosis). Doc is pretty squared away - mid 50's and a competivite cyclist most of his life - I value his opinion. I've been training a lot, probably too much - I just dont like the way I feel when I cant ride. I'm sure there are some qualified people in this forum and am curious to what you think about my training and how you'd adjust it (focus is on speed on the track).

Background - former marine, hardcharger, etc. I've always been bigger and into strength (was 300, now 240 range at 6'2"). Hit the cycling bug a few years ago and recently, the track. I really, really enjoyed the beginner sessions at the track. So much so, I converted my commuter to a fixed gear bike and cant wait to start up again in the spring. I'm a typical guy in that I'm pretty impulsive when I get into a new hobby (wife says savant).

What I've been doing (training) for the last few months:

Mon - 15 to 30 mile round trip commute to work. Riding a Surly Ogre w/panniers and drops with 37x15 gearing. I ride as hard as I can as the ride is short - according to Garmin I've been avg'ing 16-18 mph, depending on the dist.

Tues - Spin class with a track coach - 50-55 mins on cyclops bikes w/power meters. Great class and a great coach - http://tempocycles.com/. I swim for about 45 mins immediately after the spin class (thats when the lanes are available). I'll usually spin again for an hour w/the wife at one of the 24hr Fitness spin classes.

Weds - My first heavy gym day - I'll spend 30 - 45 mins on the Cybex squat press machine (mainly), working up to 3-5 rep maxes. Lots of volume, which I'm sure is counterproductive to cycling (mass), but fulfills the strongman in me. We hike, run or walk in the afternoon.

Thurs - Swim for 45 - 60 mins and sometimes spin in the eves w/the wife at 24 for 50 mins or so.

Fri - Same as Mon - commute to work.

Sat - Same as Mon - commute to work. My squat and olympic lift/crossfit day: Lots of front squatting, cleaning and sled pushing. I also teach a crossfit class (level 1 trainer) at work on Sats (when peeps show up - whatever the wod of the day is). Its mainly me and squatting, working up to singles, but moving that to triples and 5's.

Sun - Rest Day. Sometimes I'll do pullups and ring dips at work cuz rest days suck.

Used to be a big wrestler and still sometimes wrestle once or twice a week when time allows.

I havent spoken to the track coach I've been spinning with lately, but obviously will. Just curious to what you all think and/or can relay some of your experiences with training and injuries.

Last edited by maidenfan; 11-27-12 at 09:42 PM.
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Old 11-27-12, 09:48 PM
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It's better to take a few more days off now to ensure that it's healed than it is to start back too early and make the problem worse. I've come back too soon and had to take even more time off. Think in terms of how it will affect your first A race next year...unless that's in January, which would be unusual for someone in the northern hemisphere, a week off now won't hurt anything.

To keep active you can do upper body stuff in the gym or swim.
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Old 11-27-12, 10:53 PM
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Rest up, bursitis won't get better if you aggravate it.

The hard thing for most of us is keeping our ego in check. Sometimes we need to take time off, do an easy workout, etc. but its hard mentally.

As for your training plan, I'm starting to get a bit more into track these days...
The 33 started a strengthening discussion if you're interested, or want to contribute. I'm sure you have a much better idea on how to use a barbell than us skinny kids.
http://www.bikeforums.net/showthread...ssion-Workouts

Personally when I commute it is z1, z2 (easy) every time. This isn't mandatory by any means, but I use it as my rest. That way when I work out I can work out (good for my mind too). I think a big thing is being able to spin. On my endurance/recovery days I gotta spin nice and easy. I'm not sure if I could do that on a fixed gear.

Do you have a set of rollers yet? How comfortable do you feel with higher cadences?

Last edited by kindablue; 11-27-12 at 11:00 PM.
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Old 11-28-12, 01:23 AM
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I'm sure I'm dug into the need to ride a fixie a bit much - I've set up a geared mtb bike w fenders and such to alleviate that, I just like riding the fixie more. Riding my geared bike more (and easier) is worth doing. It's a bit harder for me to work out a training plan for cycling when I'm also riding to work hard. Make that my training or just casual ride a geared bike - something to consider.

Ive only been riding for a few years so I've still got a lot to learn. I've improved my spinning capability, but am still struggling with smoothness past the 125ish and up range - I can go into the 140's, but it ain't pretty. I've geared my fixie pretty low (37 x 15) and it's easy to spin on the flats. The long, gradual grade climbs are still tough, and I know I'm working my legs hard. Another vote for the geared bike (I can see where this is going ).

No rollers yet, just a trainer.

Thanks for the reply, it gave me some ideas.
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Old 11-28-12, 07:23 AM
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I just got the OK from my doc to ride again after a three week layoff with tendinitis in my left knee. I was riding 30-40 miles a day before the tendinitis and now I'm doing around 10 miles, every other day, on a trainer at low resistance and high cadence. Don't rush it and follow the doc's advice. Three weeks off the bike was killing me and I gained back some unwanted pounds, but it beats the alternative of a permanent injury and not riding again. At 66, I would tickled if some of my injuries required only one week off the bike.
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Old 11-28-12, 07:43 AM
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Originally Posted by maidenfan View Post
Weds - My first heavy gym day - I'll spend 30 - 45 mins on the Cybex squat press machine (mainly), working up to 3-5 rep maxes. Lots of volume,
Your routine is really comprehensive and impressive. It's also pretty intense. You may be pleasantly surprised by some strength gain from resting for a week. How old are you?

The only thing I pause at is the volume you're doing on the Cybex squat press. Reasons:

- You're already doing a lot of leg work on the bike and other days in the gym;
- 3-5 rep max means you're moving a whole lot of weight
- If you happen to be age 30-35+ doing really heavy lifts on equipment that limits your range of motion can cause problems.

I've seen people in the gym using these machines and based on what I've seen I wonder if it could be contributing more to your hip problem than the bike.

Good luck!
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Old 11-28-12, 11:20 AM
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Originally Posted by Pug View Post
Your routine is really comprehensive and impressive. It's also pretty intense. You may be pleasantly surprised by some strength gain from resting for a week. How old are you?

The only thing I pause at is the volume you're doing on the Cybex squat press. Reasons:

- You're already doing a lot of leg work on the bike and other days in the gym;
- 3-5 rep max means you're moving a whole lot of weight
- If you happen to be age 30-35+ doing really heavy lifts on equipment that limits your range of motion can cause problems.

I've seen people in the gym using these machines and based on what I've seen I wonder if it could be contributing more to your hip problem than the bike.

Good luck!
Ill be 43 next month. I've been a weightlifter most of my life and a cyclist for only a few years. I'm sure there is a lot of truth to what your saying about the weights doing more harm than good. I'm thinking that adding strength via sprint intervals on the bike will do much more for my legs than adding strength (and mass) via squatting. Personally, I think my training program is designed around my need to exercise, not to complete a goal.

Right now the only thing I'm going to do is swim w a pull buoy and get a light yoga class in (after a few more days).
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Old 11-28-12, 12:05 PM
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If you're a triathlete or interested in finishing one, swim your butt off. If your hip hurts with kicking, the pull buoy will solve that by eliminating the kick.

If you're not a triathlete, not much you can do aerobic wise that spares the legs, unfortunately, but agree that it might be a good time to do flexibility and coordination work such as yoga that you might otherwise never do in season.
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Old 11-28-12, 12:16 PM
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Originally Posted by maidenfan View Post
Ill be 43 next month. I've been a weightlifter most of my life and a cyclist for only a few years. I'm sure there is a lot of truth to what your saying about the weights doing more harm than good. I'm thinking that adding strength via sprint intervals on the bike will do much more for my legs than adding strength (and mass) via squatting. Personally, I think my training program is designed around my need to exercise, not to complete a goal.
I'm 45 and in a similar spot. Been lifting for a long time and cycling since 2009. My experience is that the weights are still good, just not weights on machines. Since I've gotten older my joints do a lot better with free weights owing to ROM issues. The yoga sounds like a good idea. I've also been spending a lot more time on hip stretches, specifically, which help alot.
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Old 11-28-12, 06:15 PM
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Originally Posted by maidenfan View Post
Ill be 43 next month. I've been a weightlifter most of my life and a cyclist for only a few years. I'm sure there is a lot of truth to what your saying about the weights doing more harm than good. I'm thinking that adding strength via sprint intervals on the bike will do much more for my legs than adding strength (and mass) via squatting. Personally, I think my training program is designed around my need to exercise, not to complete a goal.

Right now the only thing I'm going to do is swim w a pull buoy and get a light yoga class in (after a few more days).
IMO way too much hard leg work.

When I was competing as a power lifter, I used to do squats about once a week. Granted it was a 3+ hour torture session that literally would leave me unable to go down stairs without clinging to the handrail and OMG driving a stick-shift car home from the gym was pure hell, but doing that once a week gave my legs time to recover.

Your legs are getting no time to recover at all.
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Old 11-28-12, 07:19 PM
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One word:

Overtraining

That is a ridiculous amount of work.
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