Conditioning

[manual63]

There, now you have a thread to talk about conditioning yourself for racing or whatever.

I just drink beer and then play video games to stay in shape. But, I did get a road bike this year and have been riding it a few times. I don't know if I could just bust out 25-30 miles on it like some of you do.......that would just be too boring for me.

Now I have to go back to fragging Chris.....I know he is hiding around here somewhere.......oh......yeah....there he....switch weapons.......sh#@!..........he found me first........:crazy:.

[mtnbykr]

I don't know if I could just bust out 25-30 miles on it like some of you do.......that would just be too boring for me.
30 miles is maybe 1.5 hours, 2 at the very most.

no offense but....sitting around playing video games bores me.

kl

[noise_is_life]

I agree 25-30 is pretty easy, it's the 40-60 range that I'm working my way into.

I think the key for road riding is having somebody to ride with, lately I have a hard time getting motivated to do long solo miles.

[KleinCrazy]

Bah!!!


We did 30 miles Wednesday Night on Fat tires in about 3 hours.

Daylight and skinnies and easily 1.5 or so.

[noise_is_life]

Bah!!!


We did 30 miles Wednesday Night on Fat tires in about 3 hours.

Daylight and skinnies and easily 1.5 or so.
And Troy did the entire thing on SS.

[mtnbykr]

I think the key for road riding is having somebody to ride with......motivated to do long solo miles.
most times i'd rather go solo on road rides. nice and quiet, clears the head.....

kl

[noise_is_life]

most times i'd rather go solo on road rides. nice and quiet, clears the head.....

kl
I used to enjoy it too, maybe it's because the roads are so boring around here (vs. La Crosse, WI).

I got from another post that you live in Duluth? Must be some nice rides up there.

[manual63]

30 miles is maybe 1.5 hours, 2 at the very most.

no offense but....sitting around playing video games bores me.

kl
You must be playing pong......:laugh:.

[GearDaddy]

There, now you have a thread to talk about conditioning yourself for racing or whatever.

I just drink beer and then play video games to stay in shape. But, I did get a road bike this year and have been riding it a few times. I don't know if I could just bust out 25-30 miles on it like some of you do.......that would just be too boring for me. <snip ...>
Here's a link that I found that has some good introductory stuff:
http://www.cobr.co.uk/e-cobr_information/t_and_r_section/sections/cycle_training/introduction.htm

Also, many subscribe to the famous Friel's "Training Bible". Look it up.

Some basic tips that I follow:

1) Establish "base" miles at the start of the season.
From a roadie perspective, this means 500-1000 miles of "spinning", i.e. no
maximum efforts. Much debating has happened over how many miles, and
it depends greatly on your fitness going into the season. But not establishing
a good base can greatly contribute to injuries. I have learned this the hard way
where going too hard (especially on MTB trails) resulted in knee problems that
ended up taking months to get healthy again.

2) Weight training and stretching ease the pain.
Hitting the weights in the off-season for those lower body cycling muscles can
give you a great jump start into the season. When the riding starts in earnest
though, you'll probably want to do less lower body stuff, but keep doing
upper body (especially back/neck/shoulder areas) exercises. Stretching
after you ride (or after you've "warmed up") will really help reduce aches
pains, especially for typical problem areas like lower back, neck, and shoulders.

3) Ride on the road to increase your power and speed.
The problem with riding off-road trails only is that the trail and conditions
often dictate your level of effort on a ride. With really good training discipline
you can train off-road only, but it's easier to focus your training efforts when
riding on the road. Conditions are predictable and consistent, it's easier to
measure your efforts, and there is much more variety in choosing routes. You'll
need to have easy and hard days. There's a famous line that says "most people
go too easy on the hard days, and too hard on the easy days".

4) Ride consistently
Have specific training goals, such as riding a certain number of miles per week.
Of course, listen to your body and don't overextend yourself if you are rundown
or tired. In those instances, get out and at least do a real easy ride. But, taking
too much time off from riding will set you back.

5) Intervals and hill repeats are effective.
For racers, this training is essential. If you're looking to get "out of a rut" or
you feel like you've "plateaued" in training, these are the best way to get to
the next level. There are many formats, durations, and intensities for this
training. But, the one thing I'll say is to do them only after you've established
your "base", and do them when you're motivated. In other words, if you're
not up for the effort, then it's likely going to be a waste of training time.

6) Mix it up and have fun.
Do different things, e.g. do some roadie "group rides". I've found TCBC rides
to be very friendly and approachable. Sometimes, they are easygoing social
rides, sometimes they can be hammerfests (if you choose to hang with the
"lead group"). Join a club, ride in a 24 hour event, or try your hand at racing.

Hope this helps.

[manual63]

I have actually been riding to work a lot lately. I think the last two weeks I have driven to work only three times. This is good conditioning for me. I really only have to ride about 6.5 miles, but it still helps. I am kinda slow in the morning (about 6:30am) because I am just waking up, but on my way home, I kinda hammer as much as I can.

One of the things I have been concentrating on more lately is my pedal stroke. I make sure and us the whole stroke when I ride a bike with clipless (road and xc). I really hope this makes a difference when I hit the trail this year. I don't really have the time to do the long rides, but I ride to and from work and to school in the evenings.

If you can ride as much as you can, even if it's just to get somewhere.....I am sure it helps. If you don't have time to really train....like me, just ride places you would normally drive. If the distances are not too long, you will be surprised at how little extra time it takes......and it will make a big difference when you hit the trail.

[ostertoaster85]

I have to agree with the bike commuting idea. I have a 17 mile commute to school, which I have been trying to do as often as possible. (Normally twice a week.) I would do it more often but I have to get up at 5:30 when I do. Otherwise, I can sleep till 6:30 or 7:00.