Improving fitness
Discussion
I've a feeling that the answer is going to be 'ride more' but just in case....
I ride 24 miles a day as a commute to work and have been doing this since September. My base fitness and recovery time is definitely better, but I haven't been measuring it in any way other than 'I don't feel fooked as much', but I feel like I've plateaued.
So, I've bought a road bike and decided to do a few longer rides when I can (I commute on a hybrid). The road bike feels like hard work, which I think is down to getting used to a new riding position so I'm working through that.
So, to get fitter I thought I'd download Strava and start tracking things, but also do some hill intervals once or twice a week. I live close to Greenwich in london which has a decent hill (for London) so I've been riding up and down it a few times. I managed 4 intervals (all the way up, cruise back down, repeat) on Wednesday and another 4 today. Im assuming I will slowly start to be able to do more and not feel like I'm having and embolism at the top (or still feel like that but be faster).
Is this the route to fitness? I'm 39 so never going to race, but I'd love to do some long rides or sportives. Do i need to do some leg weights I the gym too? To be honest I don't know that I have the legs for that in the week!
Thanks
I ride 24 miles a day as a commute to work and have been doing this since September. My base fitness and recovery time is definitely better, but I haven't been measuring it in any way other than 'I don't feel fooked as much', but I feel like I've plateaued.
So, I've bought a road bike and decided to do a few longer rides when I can (I commute on a hybrid). The road bike feels like hard work, which I think is down to getting used to a new riding position so I'm working through that.
So, to get fitter I thought I'd download Strava and start tracking things, but also do some hill intervals once or twice a week. I live close to Greenwich in london which has a decent hill (for London) so I've been riding up and down it a few times. I managed 4 intervals (all the way up, cruise back down, repeat) on Wednesday and another 4 today. Im assuming I will slowly start to be able to do more and not feel like I'm having and embolism at the top (or still feel like that but be faster).
Is this the route to fitness? I'm 39 so never going to race, but I'd love to do some long rides or sportives. Do i need to do some leg weights I the gym too? To be honest I don't know that I have the legs for that in the week!
Thanks
Hi I have only been cycling just over 1 year , lost over 2 stone and really enjoying it , I found strava really helped me push myself harder as I am very competitive person , so from being no where near the top sector times I can now get close and in some have made the top ten . This worked for me and my fitness improved massively , the hill thing you do sounds good I do a similar sector on strava and try to beat my time ,right now I spend a lot of time on my turbo trainer , doing mostly GCN training videos , I guess for me on a very simple level the harder I push myself the more I get out of it , that said I have recently bought a heart rate monitor to keep a good track of how I am progressing and how far your pushing your body , it gives you max heart rate for your age so you can keep to your specific percentage you wish to Train at . Putting in the miles on the road is the most important thing for me .
Your base fitness shouldnt be too bad at all.
You cant really train for long rides without doing long rides! Intervals wont help much to achieve it.
Just book onto a sportive at a mid distance or plot a long ride at a weekend and see how you get on. Maybe 30 - 40miles to start then work up.
You cant really train for long rides without doing long rides! Intervals wont help much to achieve it.
Just book onto a sportive at a mid distance or plot a long ride at a weekend and see how you get on. Maybe 30 - 40miles to start then work up.
Yipper said:
You're the wrong side of 35, so fitness is more likely to fall than rise.
Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
Train at altitude ? Umm let's see Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
Yipper said:
You're the wrong side of 35, so fitness is more likely to fall than rise.
Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
Sorry, but tosh. I was 'the wrong side of 35' when I took up riding/triathlon. Active, but not 'fit' and somewhat porky. Now I'm the 'wrong' side of 40, ride a heap, run a sub 4hr marathon and do long distance tri for fun. Your prescriptions might make sense for a highly trained, ageing athlete, but for the average active person forget Vo2max and pretty much everything apart from loosing weight Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
If you keep doing the same thing, you're likely to get the same results.. You're probably doing middling intensity for a not particularly long duration. You can do longer rides at a bit less intensity, good for base and endurance, and you can do shorter 45min-1 hour sessions with some high intensity - intervals on a trainer, hill repeats and the like. Both will benefit you. Generally you want to build the endurance first, then put some intensity on top.
ETA, so yeah, you're basically on the right track. No, you don't need to do weights, you can build more than adequate leg strength by riding a bike.
There's also a quote that applies here: "It never gets easier, you just get faster"
Edited by upsidedownmark on Saturday 28th January 06:47
Yipper said:
You're the wrong side of 35, so fitness is more likely to fall than rise.
Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
Err is this the wannabe pro forum.....no it ain't, try giving some some real world advice.Lose weight / gain lean muscle, do different non-cycling exercise, train at altitude as often as possible, and develop a VO2 Max-friendlier diet are four good options.
It's great to have goals, and they need to be challenging but not over optimistic.
24 miles - I presume is 12 miles each way... Done every day is a great way to get fit. I used to do the same every day to/from Uni. Obviously I was very young then, but I had one of my best ever seasons time-trialling due to commuting every day and chasing lots of moving vehicles !!
The interval training is good, as without 'stressing' your muscles you won't improve your power much, and you need power to climb comfortably and ride into the wind etc. You also need to find some longer hills, like a mile long, so you can learn to do a paced effort up a longer hill.
Try to extend your ride home from 12 to 18 then to 25 miles as the better weather comes.
Try to get out once at the weekend, preferably in a small group, gradually increasing the mileage to 40 and 50 miles
Then you'll have the fitness you need to do Sportives without finding it a massive step up from commuting.
Good Luck - and Enjoy - cycling is one of the best sports out there !
24 miles - I presume is 12 miles each way... Done every day is a great way to get fit. I used to do the same every day to/from Uni. Obviously I was very young then, but I had one of my best ever seasons time-trialling due to commuting every day and chasing lots of moving vehicles !!
The interval training is good, as without 'stressing' your muscles you won't improve your power much, and you need power to climb comfortably and ride into the wind etc. You also need to find some longer hills, like a mile long, so you can learn to do a paced effort up a longer hill.
Try to extend your ride home from 12 to 18 then to 25 miles as the better weather comes.
Try to get out once at the weekend, preferably in a small group, gradually increasing the mileage to 40 and 50 miles
Then you'll have the fitness you need to do Sportives without finding it a massive step up from commuting.
Good Luck - and Enjoy - cycling is one of the best sports out there !
Thanks for the replies guys. I appreciate I'm never going to enter the TDF, so it's all about having fun and not breaking records... although the fitter I am, the more fun I'll have if that makes sense. I know being on the wrong side of 35 isnt great, but that's life, and I'm already the fittest I've been since I was rowing at uni.
Went out yesterday morning and did 25 miles without much hassle. Got a bit lost, so some stopping, map reading and slow bits - so not all at peak heart rate by any stretch. With some more time (in laws were en route) I could have tagged on another 5 or 10 miles without too much hassle - again, not all at peak HR.
Cycling is bloody brilliant isn't it. Yesterday I went through Greenwich Park, Canary Wharf, into the City then looped back to the Olympic Park (then got lost and ended up on Fish Island wherever that is), before heading back home. Great fun.
As the weather gets dryer it will be easier to go the long way home on the commute - thats the plan anyway! Problem is, I'll want to take my road bike!
Went out yesterday morning and did 25 miles without much hassle. Got a bit lost, so some stopping, map reading and slow bits - so not all at peak heart rate by any stretch. With some more time (in laws were en route) I could have tagged on another 5 or 10 miles without too much hassle - again, not all at peak HR.
Cycling is bloody brilliant isn't it. Yesterday I went through Greenwich Park, Canary Wharf, into the City then looped back to the Olympic Park (then got lost and ended up on Fish Island wherever that is), before heading back home. Great fun.
As the weather gets dryer it will be easier to go the long way home on the commute - thats the plan anyway! Problem is, I'll want to take my road bike!
ks. Some of the strongest riders I race with are around 40.Its great, just keeping doing it and keep it fun. I'm far far far fitter at 35 than I was at 25, mostly cycling related.
In my experience I wouldn't take it too seriously, just keep it fun. I'm not saying I haven't got more serious as time has gone on, but at its core its still got to be fun.
Better bike fitness has led to other things. If you'd have told me 5 years ago I'd be running I'd have sworn at you.
In my experience I wouldn't take it too seriously, just keep it fun. I'm not saying I haven't got more serious as time has gone on, but at its core its still got to be fun.
Better bike fitness has led to other things. If you'd have told me 5 years ago I'd be running I'd have sworn at you.
It sounds like you are doing just fine to me.
Most of my cycling over the last 10+ years has been commuting to work and it is possible to spice it up. I started with an 8 mile commute thinking it wouldn't be sustainable but I shrugged it off. I got faster and faster and dropped loads of weight. A few years back I was commuting to London 25 miles each way and throwing in some laps of Richmond Park on some days just for fun. I even did it frequently on my single speed on days where the weather was crap.
I'm back to 18 miles each way at the moment, but I thrown in a couple of longer each week during the summer. I don't really follow a fitness plan, but some days I just feel better so I ride faster, some days I feel rubbish and some days, usually in the winter, I take the car if I don't feel like a cold wet ride. I'm going to hit 50 this year and for sure it gets harder to shift the Christmas excess each year and I'm not getting any faster but it's only when I mix with similar aged friends that I realise how much fitter I am compared to the average 50 year old. Good blood pressure, rarely ill and low 40's resting heart rate.
I'd say mix it up. Throw in some longer rides or some faster rides or a bit of both and set a couple of goals such as a weekly mileage target and/or some Strava sector times. You'll see in the numbers and feel in yourself that you are getting fitter and faster. Don't forget to eat right to fuel your rides.
Like you I'll never be a racer, but I have saved a fortune in commuting costs and can therefore justify spending it on bikes that make me feel like Im in the TdF.... ;-)
Marbles
Most of my cycling over the last 10+ years has been commuting to work and it is possible to spice it up. I started with an 8 mile commute thinking it wouldn't be sustainable but I shrugged it off. I got faster and faster and dropped loads of weight. A few years back I was commuting to London 25 miles each way and throwing in some laps of Richmond Park on some days just for fun. I even did it frequently on my single speed on days where the weather was crap.
I'm back to 18 miles each way at the moment, but I thrown in a couple of longer each week during the summer. I don't really follow a fitness plan, but some days I just feel better so I ride faster, some days I feel rubbish and some days, usually in the winter, I take the car if I don't feel like a cold wet ride. I'm going to hit 50 this year and for sure it gets harder to shift the Christmas excess each year and I'm not getting any faster but it's only when I mix with similar aged friends that I realise how much fitter I am compared to the average 50 year old. Good blood pressure, rarely ill and low 40's resting heart rate.
I'd say mix it up. Throw in some longer rides or some faster rides or a bit of both and set a couple of goals such as a weekly mileage target and/or some Strava sector times. You'll see in the numbers and feel in yourself that you are getting fitter and faster. Don't forget to eat right to fuel your rides.
Like you I'll never be a racer, but I have saved a fortune in commuting costs and can therefore justify spending it on bikes that make me feel like Im in the TdF.... ;-)
Marbles
keepoffthemarbles said:
It sounds like you are doing just fine to me.
Most of my cycling over the last 10+ years has been commuting to work and it is possible to spice it up. I started with an 8 mile commute thinking it wouldn't be sustainable but I shrugged it off. I got faster and faster and dropped loads of weight. A few years back I was commuting to London 25 miles each way and throwing in some laps of Richmond Park on some days just for fun. I even did it frequently on my single speed on days where the weather was crap.
I'm back to 18 miles each way at the moment, but I thrown in a couple of longer each week during the summer. I don't really follow a fitness plan, but some days I just feel better so I ride faster, some days I feel rubbish and some days, usually in the winter, I take the car if I don't feel like a cold wet ride. I'm going to hit 50 this year and for sure it gets harder to shift the Christmas excess each year and I'm not getting any faster but it's only when I mix with similar aged friends that I realise how much fitter I am compared to the average 50 year old. Good blood pressure, rarely ill and low 40's resting heart rate.
I'd say mix it up. Throw in some longer rides or some faster rides or a bit of both and set a couple of goals such as a weekly mileage target and/or some Strava sector times. You'll see in the numbers and feel in yourself that you are getting fitter and faster. Don't forget to eat right to fuel your rides.
Like you I'll never be a racer, but I have saved a fortune in commuting costs and can therefore justify spending it on bikes that make me feel like Im in the TdF.... ;-)
Marbles
Yup, just turned 52 here. There's no reason you can't be fit but you have to put in much more effort to achieve the same results.Most of my cycling over the last 10+ years has been commuting to work and it is possible to spice it up. I started with an 8 mile commute thinking it wouldn't be sustainable but I shrugged it off. I got faster and faster and dropped loads of weight. A few years back I was commuting to London 25 miles each way and throwing in some laps of Richmond Park on some days just for fun. I even did it frequently on my single speed on days where the weather was crap.
I'm back to 18 miles each way at the moment, but I thrown in a couple of longer each week during the summer. I don't really follow a fitness plan, but some days I just feel better so I ride faster, some days I feel rubbish and some days, usually in the winter, I take the car if I don't feel like a cold wet ride. I'm going to hit 50 this year and for sure it gets harder to shift the Christmas excess each year and I'm not getting any faster but it's only when I mix with similar aged friends that I realise how much fitter I am compared to the average 50 year old. Good blood pressure, rarely ill and low 40's resting heart rate.
I'd say mix it up. Throw in some longer rides or some faster rides or a bit of both and set a couple of goals such as a weekly mileage target and/or some Strava sector times. You'll see in the numbers and feel in yourself that you are getting fitter and faster. Don't forget to eat right to fuel your rides.
Like you I'll never be a racer, but I have saved a fortune in commuting costs and can therefore justify spending it on bikes that make me feel like Im in the TdF.... ;-)
Marbles
I tend to wimp out of cycling in bad weather now, the one downside of being 'more mature' is you injure so much more easily
I switch to gym/swimming when it's slippery and get back on the bike when the weather's better. The more you do the easier it gets...
As has been said, a lot of what you are doing is fine. Up your weekend distance to get used to being on the bike for the length of a sportive.
Another good idea if you are short on time is to go out if only for an hour solo, but go hard. This will get your body used to a higher level of exertion and will help in rides up to 50% more than you usually ride. For example, if you are regularly doing a fast 20 miles by yourself, a thirty mile club run will seem a easier.
Another good idea if you are short on time is to go out if only for an hour solo, but go hard. This will get your body used to a higher level of exertion and will help in rides up to 50% more than you usually ride. For example, if you are regularly doing a fast 20 miles by yourself, a thirty mile club run will seem a easier.
Some more suggestions…
Find a club or internet group as there will be loads by you who will have riders of all abilities and get your behind down to Kent/Surrey for some countryside riding at the weekends. Check out Cadence Performace in Crystal palace, they have group rides and watt bike classes.
Enter a sportive link here, very fun as this will and give yourself something to aim at and beat next time.
Also in regards to age, my old man watched me take part in Ironman last year, has decided he wants to give it ago in 2018 which will be his 60th Birthday and he bought a bike in December and has already been out with a club twice this year on 50mile rides. He hadn’t been on a bike for 20 years until this year. Age is not the limiting factor, mind and attitude is.
Find a club or internet group as there will be loads by you who will have riders of all abilities and get your behind down to Kent/Surrey for some countryside riding at the weekends. Check out Cadence Performace in Crystal palace, they have group rides and watt bike classes.
Enter a sportive link here, very fun as this will and give yourself something to aim at and beat next time.
Also in regards to age, my old man watched me take part in Ironman last year, has decided he wants to give it ago in 2018 which will be his 60th Birthday and he bought a bike in December and has already been out with a club twice this year on 50mile rides. He hadn’t been on a bike for 20 years until this year. Age is not the limiting factor, mind and attitude is.
Edited by sammyboy on Wednesday 1st February 14:30
Much of my problem is not doing enough big rides. Stuff that's more than 3 hours. I hit a wall with myself before then as boredom sets in but sometimes that's because I'm doing the mileage purely because I feel I have to. This year, im going to make a point of switching my routes just to keep it interesting. Do whatever you feel like on the day but on the days when you don't fancy it, get kitted up and ride for 5 minutes. If you still don't fancy it, turn around and go home. I guarantee though that there will be very few occasions that you do that because once you're out it makes the world of difference.
Always look to keep it fun. There's no point if you're not enjoying it.
Always look to keep it fun. There's no point if you're not enjoying it.
Chicken Chaser said:
Much of my problem is not doing enough big rides. Stuff that's more than 3 hours. I hit a wall with myself before then as boredom sets in but sometimes that's because I'm doing the mileage purely because I feel I have to. This year, im going to make a point of switching my routes just to keep it interesting. Do whatever you feel like on the day but on the days when you don't fancy it, get kitted up and ride for 5 minutes. If you still don't fancy it, turn around and go home. I guarantee though that there will be very few occasions that you do that because once you're out it makes the world of difference.
Always look to keep it fun. There's no point if you're not enjoying it.
Totally agree with this, and keep changing what you are doing. If you only go out for one hard hour, you'll get good at doing that specific thing, but you need to train your body and mind to be able to do other things. Once a month or 6 weeks, do a 80-100 mile ride, at whatever pace. Do some intervals, different kinds of intervals, do some hill repeats, do some low cadence drills and high cadence drills. Try jogging 2 miles once or twice a week (it takes no time to get ready, and it will get your heart and lungs working).Always look to keep it fun. There's no point if you're not enjoying it.
I did the Fred Whitton last year, and really focussed on hills; was beating all my pbs locally. I only did one century before the day though, and that came back to bite me, although the pace at the start didn't help. After about 45 miles, just before the first real big climb, I started to feel tired and knew it was going to be a long long day in the saddle. I joined the walking crew for Hardknott which was the biggest disappointment of the day for me.
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