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Post by bikerpanda on May 17, 2010 7:06:35 GMT -5
I have recently started riding again and have noticed that I get tired quite easily. It was nothing to ride 20 miles in a day.
Me and a buddy rode Skinny to BW on Sunday and by about 6 miles in I was out of gas. I had to take a good 10-15 minute break. I had to stop a lot and was walking up a lot of hills towards the end and it seemed I couldnt get enough water. I had a good dinner that night and breakfast (which was not the breakfast of champions). When I rode Keg Creek I got like this too, just tired and feeling like death pedaling on two wheels.
I may have pushed to hard in the beginning but that part of skinny isnt tough.
My main question is how do most of you guys train for cardio/endurance?
Ive been eating healthier. The only exercise I really get is riding. I was running on the greeneway but it was killing my knees for some reason..........I could just be that out of shape. Been smoke free since October and plumped up about 30 lbs. Im only 26, this shouldnt be THAT hard. Haha.
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Post by dgaddis1 on May 17, 2010 7:14:34 GMT -5
Just keep riding man. You'll get there, it just take some time.
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Post by nitro on May 17, 2010 7:43:30 GMT -5
Its tough getting back into cardio shape by just going out and riding the trails. I guess the equivalent would be getting back into running by going out and doing windsprints instead of jogging. This last month I have spent some time riding gravel roads and the greenway - places where I could work on pedaling and maintaining consistent speed. I feel A LOT stronger already.
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Post by chaosx44 on May 17, 2010 8:50:31 GMT -5
I take spin classes and it has helped tremendously....and its not as fruity as you might think. ;D A few times a week makes a big difference. You do sprints, endurance, heave seated and standing climbs and over the 45 minutes its a great cardio and leg workout. It is obviously not the same as being out riding but I can attest to its performance benefits.
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Post by seenvic on May 17, 2010 9:20:24 GMT -5
Make sure when you ride, you are hydrated. Nothing puts a stop on me like dehydration. About 99% of the "bad" rides I do is because I am dehyrated when I start and it gets worse as I ride.
LSD is also good. Long Slow Duration rides will build your endurance. Too much effort during the ride will hamper the effects of the LSD rides. These are sometimes best done alone as others may not want to go this easy and be out this long. But these are the key to riding staying on the bike a good part of the day.
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Post by brianW on May 17, 2010 10:24:00 GMT -5
with warmer weather it is vital to stay hydrated. I have been riding for many years and the first few times each spring/summer I have a few draining rides 'til I am used to the heat. The other advice is right on.
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Post by bikerpanda on May 17, 2010 11:22:35 GMT -5
I am pretty hot natured anyway.
70 degrees and higher and I am sweating just sitting outside.
I think it was mid 80's yesterday.
Im about to buy a camelbak so hydration shouldnt be an issue after that. 100 ounces should suffice on a two hour ride.
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Post by jtaylor on May 17, 2010 11:55:52 GMT -5
6 miles in is a lot of downhill and probably not far enough to lose your blood sugar, so diet/food probably not the fault. You should always carry gels or candy bar (I am a fan of Payday). Could be hydration. Probably went too hard to begin, and once your muscles are cooked, it is VERY hard to recover. Only 7 months from smoking is not very long. If you're only riding once or twice a week you will have a tough time, though being 26 helps. Try Bartram trail at an easy pace to get used to longer rides. Buy an old exercise bike and ride 30-40 minutes every day you don't get out- some days easy, some days harder. If you don't feel better in 6 weeks see your doctor.
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Post by seenvic on May 17, 2010 12:14:31 GMT -5
I am pretty hot natured anyway. 70 degrees and higher and I am sweating just sitting outside. I think it was mid 80's yesterday. Im about to buy a camelbak so hydration shouldnt be an issue after that. 100 ounces should suffice on a two hour ride. That is a good step. But I am talking about getting hydrated before the ride starts. Make sure you have had plenty of water before you get on the bike. And you gotta ride more than once a week to build endurance. Once you get it, you can ride once a week and keep it. But you gotta get it first. |
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Post by dgaddis1 on May 17, 2010 12:22:49 GMT -5
That is a good step. But I am talking about getting hydrated before the ride starts. Make sure you have had plenty of water before you get on the bike. Just don't chug a bunch of water right before the ride. You will ralf it up. A guy did that on the Weds night canal ride last summer. |
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Post by seenvic on May 17, 2010 13:12:07 GMT -5
Dustin is right about not chugging just before you take off.
I gave this some more thought. You are about where I was in 1991. I was 25 and just starting to ride. My first ride around the loop at Horn Creek about killed me. I recall riding Turkey Creek next. I turned around at the 2.5ish mile point (this is right above the creek, just above where you have that really big tree across the trail right now) and about not making it back to the car.
I've always remembered this ride at Horn Creek not long after I got started riding. A friend of friend (who can actually ride) joins us. He proceeds to drop us, come back to us, drop us, etc.....I had never seen someone ride so fast and effortlessly. What I remember about the ride was when we got back after one loop around Horn Creek, he says, "So, y'all ready to ride one the other direction?" I had never given that a moment's thought. Especially this moment. Me and my buddy told him he was nuts, and there was no way we could ride another lap.
Man, that was a long time ago. Stick with it, and in 19 years you will be the one dolling out this info.
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Post by dgaddis1 on May 17, 2010 13:55:37 GMT -5
Dustin is right about not chugging just before you take off. I gave this some more thought. You are about where I was in 1991. I was 25 and just starting to ride. My first ride around the loop at Horn Creek about killed me. I recall riding Turkey Creek next. I turned around at the 2.5ish mile point (this is right above the creek, just above where you have that really big tree across the trail right now) and about not making it back to the car. I've always remembered this ride at Horn Creek not long after I got started riding. A friend of friend (who can actually ride) joins us. He proceeds to drop us, come back to us, drop us, etc.....I had never seen someone ride so fast and effortlessly. What I remember about the ride was when we got back after one loop around Horn Creek, he says, "So, y'all ready to ride one the other direction?" I had never given that a moment's thought. Especially this moment. Me and my buddy told him he was nuts, and there was no way we could ride another lap. Man, that was a long time ago. Stick with it, and in 19 years you will be the one dolling out this info. First time I rode with seenvic was an eye opener for me. I was 22, fresh out of college, it was my 2nd ride at FATS, and only the 3rd time riding my brand new $1000 27 speed, alunimum framed full suspension wonder of modern technology. 1st time mtn biking with someone else. I met seenvic and someone else (I think it was Todd E...can't remember). Two old guys riding singlespeeds. WHAT? Singlespeeds? Are they crazy? And they're steel frames too! HELLO, the 1800's called and it wants it's bikes back! I remember thinking "It's going to suck waiting around for these guys." I was ignorant and dumb. They dropped me on the first climb like I was backing up. They were gone, out of sight. And they weren't even trying. While I was dying, struggling to move up the hill, they were hammering away and chit chatting. "how are they kids?" "oh they're good. We're going on vacation soon." "Oh yeah? Where y'all going?" "we're going down to Florida....." That was about 3yrs ago. Seenvic doesn't drop me as easily anymore. But I still don't have to wait around for him  |
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Post by seenvic on May 17, 2010 15:05:46 GMT -5
That was funny. Except the part about two "old" dudes!  If I remember to, I'll look up that ride in my log and see who the other old guy was. |
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Post by wooglin on May 17, 2010 15:29:45 GMT -5
That is a good step. But I am talking about getting hydrated before the ride starts. Make sure you have had plenty of water before you get on the bike. +11. Like the day before. |
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Post by oddcouple on May 17, 2010 20:47:27 GMT -5
(LSD) I don't think I would make it out of the parking lot.
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Post by Mark Y on May 17, 2010 22:15:31 GMT -5
I run into the same issues Panda; and I've figured out that BV prolly has it right. Consistent hydration is my biggest culprit; and long duration, low level conditioning. I can start out feeling like Lance Armstrong, but if I let that dictate my pace I'm toast in 45 minutes without the gas to get back where I came from. Since I've been riding a road bike some and getting that steady pedal for a couple of hours I don't hit the wall that hard; I may stop and catch my breath a couple of times, but I'm not totally gassed.
So bottom line is I don't push hard early and I drink steadily before and during the ride. My natural cadence will always be slow, but I feel better when I get there, whereas before sometimes I could barely get back to the parking lot and load the bike.
The only thing I haven't conquered is the heat. One loop of most any local trail and I'm through when it is 90+.
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Post by bikerpanda on May 18, 2010 9:09:36 GMT -5
i usually ride 3 times a week if not more. I had not rode in a week or so bc one of my local bike shops had my bike.
I have only had my bike for about 5 weeks and I have logged about 110 miles.
I have rode BW and Skinny, Keg Creek, Bartram, the greeneway a lot, the pumping station twice, and the canal once.
Im going to start riding the canal and greeneway alot more to work on my conditioning.
Appreciate all the input guys. Thanks. :thumbsup:
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