I'm trying to get into bike (road) riding. My goal is the MS 150 in Sept, and a solid century. At the moment, I'm doing one long (for me) ride on Sat, and 2 not long but hard pace rides during the week (tue, thur).
The issue is that these rides are kicking my ass. I'm beat during the rest of the week. I'd like to lift a little on off days, and maybe jog once or twice during the week, but recovery just isn't happening.
I'm 42, 174, 5ft6. I've done some sort of activity most of my life - mostly martial arts and the like. I'm eating in a relatively healthy way - fair amount of green veggies, water, etc, and getting 7 or so hrs of sleep.
Suggestions, etc. I feel the supplement market is mostly a sham, but I'm desperate enough not to dismiss them out of hand.
Thanks all
do you stretch after?
do you drink plenty of water?
do you have a post workout meal or drink after your training?
Need to stretch more
Yes to water
Yes to post workout meal
Go pick up a book about triathlon training and get yourself into a training program that starts from week one to your goal. They have area specific for cycling. You maybe be over training, not warming up enough or having a good cool down after the ride. After learning and working on those, my rides have gotten much better
I agree with TR, number one is to start well below your capacity, and build up progressivly.
Thanks for the advice. The rides have mostly felt great, it's just that I have NO energy for 1-2 days afterword.
I'll try playing with intensity/duration of rides, see if it helps.
T levels?
OK, what kind of bike, what kind of route (hilly, flat?), what kind of pace, what kind of tires?
A trail bike with knobby tires on the road on a hilly route is one thing - it should kick your butt.
How long is the ride, what is the distance?
It's better to do five short rides during the week, one a recovery ride, and then a long one on the weekend.
Also, if it's kicking your butt for 2 days post, how are you able to do the Thursday ride?
Oh, at 5'6, 174, you're 20lbs too heavy for a cyclist. Try to drop 10lbs at least.
I'm not a roadie but I am a solid MTBer, have done a tri and recently jumped on a road bike for a half century fun ride with a co-worker on a lark. (just a little background to qualify myself before answering)
I think that you might be working too hard, too soon. Of course its gonna kick your ass if you're not conditioned for it. Of course this will throw off your training if you can't recover quickly enough.
Go grab a copy of the cyclist's training bible by Joe Friel.
I doubt its a supplement problem (it rarely is unless your diet is terrible or you're at a very high level) but sport legs are pretty awesome if you're gonna hammer. Nothing to do with recovery though. ;)
WidespreadPanic - Also, if it's kicking your butt for 2 days post, how are you able to do the Thursday ride?
Oh, at 5'6, 174, you're 20lbs too heavy for a cyclist. Try to drop 10lbs at least.
Road bike. Tue/thurs are mostly flat, with a couple of hills (for the area)
non mountain bike.
Tue/thur 20 miles - pushing the pace. Sat 35 more moderate pace.
And I'm working on the weight loss
I'd say ignore the 'kicking the ass' feeling and just keep at it. Your body will improve quite rapidly on a road bike. I'm over 50 and do two 10mile rides at 17-18mph avg per day in the summer season on the flats.
PS, I'm retired so no problem with time mgmt. I average about 120-150 miles/week.
WidespreadPanic - I'd say ignore the 'kicking the ass' feeling and just keep at it. Your body will improve quite rapidly on a road bike. I'm over 50 and do two 10mile rides at 17-18mph avg per day in the summer season on the flats.
PS, I'm retired so no problem with time mgmt. I average about 120-150 miles/week.
That's what I'm going to try. I'm going to try to either hit the road every day or do a recovery ride on a trainer at home.
Thanks for the help.
I think you should switch to mountain biking and be much happier with your life
Master Bedar - I think you should switch to mountain biking and be much happier with your life
I'm very happy doing road riding. I would love to be able to get up on weekends and just ride, with no worries of planning my route based on my limited range.
A friend of mine who used to cycle semi pro mentioned credit card touring, where he would go traveling around california with just a credit card. End of day, hotel room, food, wash clothes, wake up next day and ride again.
I'd ride a lot more but where I live has limited safe riding areas. Heavy traffic, inconsiderate buffoons behind the wheel. I end up doing a half dozen circuits of the back roads in my neighborhood (though I still get menaced daily by aholes driving 40mph down dead end streets).
also check cyclingnews.com in their fitness section. Lost of good info.
google roadbikeriders.com for a weekly free new letter.
I love cycling. and running. I do both.
Thanks for the websites. I'm trying to ride most every day. Sat - 40 miles. Tried Sun morning - Ha! First hill, I was saying Oh no, this will hurt. Still rode for an hour, but the distance was probably nothing great.
We will see how it goes.