Endurance

Gee, I would also like some help here. I've been active my whole life, teaching dance , but just recently started riding. You are doing a lot better than me. I love riding, but my legs are killing me, and I'm exhausted after 10 miles. How embarrassing is that? Guess its a whole different set of muscles than dancing, I seem to want to rest a lot, and I too am trying to get that 20 pounds off. (being 51 may also be a factor, but I'm going down fighting) Maybe someone can give us some inspiration? Give us some stories on how you started out and how you improved...????

Hi-

I know you said you didn't want to hear about interval training, but I thought I would share a few things that have helped me.

Right now I try to ride 3 times a week. It's getting cold in Michigan now so I am riding indoors on my trainer. 1 day a week I do a long, slow to medium-paced ride that is at least an hour and at the longest 2 hours (my butt starts to hurt on the trainer). The second training day I do a "tempo" workout using my Spinervals DVD. I've done a 30 minute continuous effort that has you 80-90% of your max heart rate and I've also done 2 sets of a 10 minute tempo - with a short break in between (a minute or so) depending on how much energy I have that day. The 3rd day I do a short interval using my Spinervals DVD. The one I like is a 5 X 1 minute effort where you are pushing hard gears and going as hard as you can for that one minute (I usually do a 10-15 minute warm-up spin and a 10 minute cool-down spin before and after). Sometimes I'll do 3 sets of 20 second sprints after a minute of rest, too.

The intervals have worked for me. My legs have gotten stronger (good for increasing speed and keeping up) and my lungs are getting stronger, too. What I've learned is that there are many ways to improve endurance. Obviously, getting in longer rides at least once a week will help you, too, but the short, powerful workouts are very efficient (just 30-45 minutes).

As for the physical pain - I've had neck and shoulder problems from cycling. I've found that stretching and strengthening these areas helps alot! Also, making sure your core (lower back and stomach) is strong. Your core will help you hold your body up on the bike so you won't put so much strain on your arms and shoulders. I also change my hand positions constantly - every 5-10 minutes and I stretch while I am on the bike. When I do long rides outside (40-60 miles), I will get off of my bike every 20 miles and stretch everything for a couple of minutes.

Good luck!

kaian said:

Hi-

I know you said you didn't want to hear about interval training, but I thought I would share a few things that have helped me.

Actually that was pretty informative and was on a basic enough level that I understood it. I don't have an indoor trainer and I hate to ride stationary bikes. But I might be able to do the short interval workouts outside. That way I don't have to go for long rides in the cold and wind. Today was our first really cold day, I'm in Texas, but the wind has been really bad...and I HATE riding in the wind. Thanks for the info...I think I'll be able to use it and hopefully get stronger. I liked your explanation of core strength helping support your body so your arms don't do all the work. I hadn't thought of that. Makes sense though. Thanks for your input.

uforgot said:

Gee, I would also like some help here. I've been active my whole life, teaching dance , but just recently started riding. You are doing a lot better than me. I love riding, but my legs are killing me, and I'm exhausted after 10 miles. How embarrassing is that? Guess its a whole different set of muscles than dancing, I seem to want to rest a lot, and I too am trying to get that 20 pounds off. (being 51 may also be a factor, but I'm going down fighting) Maybe someone can give us some inspiration? Give us some stories on how you started out and how you improved...????

Sometimes I fee like the only newbie out here. Glad to know someone else is experiencing the same things as me. If your legs are killing you maybe you are riding in too hard of a gear??? When I first start that's what I thought you were supposed to do. You need to spin rather than mash the pedals. Lungs work more but legs work less...lets you go a lot further. Good luck. How do you plan on handling the shorter days and colder weather? I've pretty much just stopped riding. Hoping to do better though.

tjodit said:

I just started road cycling this spring. Started mtn. biking about a year ago. Really getting into road riding but am still just recreational. I should fess up to being about 25 pounds over my ideal weight. I'm a competitive person by nature but this is just for my own joy...I don't have plans to race. I ride about 2 days a week. I also play competitive racquetball 2 times a week.

Here's the deal: I want to increase my endurance. I can only sit on that bike about 2 hrs before my body says "Get off!!" How can I ride longer? I don't mean distance or speed...that will come. Is it just a matter of time? I've adjusted seat height, saddle position, etc. I think my bike geometry is okay. When I first started my elbows, hands, neck, back, feet and butt would just scream at me. Now I know to keep my elbows flexed, change hand positions, loosen my shoes and move around on the seat and stand occasionally. I am much more comfortable now after 2 hrs. (Which only takes me about 25 miles...so you can see I'm not setting any speed records.) But I still can't seem to go longer than that.

My goal is to ride with the "moderate" group and not be the last in the pack. The "beginner" rides find me waiting on people. How can I get to and hang with the "moderate" group? And if I may ask, let's not get into the whole "interval training" thing. I just want to be a competitive recreational rider - if there is such a thing. I don't want a "training plan"...just some practical / do-able advice. Can anyone help me out?

i'm not skipping around your questions, but one thing i always keep in the front of my mind are the mental barriers!

Equus123 said:

i'm not skipping around your questions, but one thing i always keep in the front of my mind are the mental barriers!

Ok, so how do you get around the mental barriers? It's not safe to ride with tunes playing in your ears so how do you take your mind off of the mental aspect of riding longer (time-wise) distances? If your body/mind says "Quit" it's hard to ignore those messages.

i know its hard to ignore those messages. i was a division 1 athlete all 4 years at college - i know how hard it is! but at the same time, thats what practice is for. the more you're at what you think is your limit, the "easier" it is to keep raising the bar. to push your limits and make new ones means to become comfortable with being uncomfortable - heart rate, breathing, fatigue, lactic acid, etc. (if that makes sense)

does that help?

tjodit said:

Ok, so how do you get around the mental barriers? It's not safe to ride with tunes playing in your ears so how do you take your mind off of the mental aspect of riding longer (time-wise) distances? If your body/mind says "Quit" it's hard to ignore those messages.

Equus123 said:

i know its hard to ignore those messages. i was a division 1 athlete all 4 years at college - i know how hard it is! but at the same time, thats what practice is for. the more you're at what you think is your limit, the "easier" it is to keep raising the bar. to push your limits and make new ones means to become comfortable with being uncomfortable - heart rate, breathing, fatigue, lactic acid, etc. (if that makes sense)

does that help?

Oh, I thought that you had something specific in mind. I do know what you mean. Many times I've pushed through the fatigue and found my "second wind". That's a very cool feeling...feeling like you can't go any further and then a few minutes later feeling like you could go on for hours.

exactly 😉 🙂

tjodit said:

Oh, I thought that you had something specific in mind. I do know what you mean. Many times I've pushed through the fatigue and found my "second wind". That's a very cool feeling...feeling like you can't go any further and then a few minutes later feeling like you could go on for hours.

Keep an eye on your position on your bike - if you keep feeling the urge to stretch your arms out to hold the handlebars, you might need to move your seat forward a bit. Get professionally fit on your bike - it's worth the money. Having a good saddle & good bike shorts help you stay on longer. But realistically, you just have to spend time out on the road, or on your bike indoors (if you live in a cold weather place). Slowly increase your time on the bike first by 15 minutes per week at the most, then you can do shorter sessions during the week which focus on power/strength (i.e. simulating seated hills) and then speed work (holding a higher heart rate for intervals of 5 mins or so). That should build your overall speed so that you can ride with the moderate pack!

tjodit said:

I just started road cycling this spring. Started mtn. biking about a year ago. Really getting into road riding but am still just recreational. I should fess up to being about 25 pounds over my ideal weight. I'm a competitive person by nature but this is just for my own joy...I don't have plans to race. I ride about 2 days a week. I also play competitive racquetball 2 times a week.

Here's the deal: I want to increase my endurance. I can only sit on that bike about 2 hrs before my body says "Get off!!" How can I ride longer? I don't mean distance or speed...that will come. Is it just a matter of time? I've adjusted seat height, saddle position, etc. I think my bike geometry is okay. When I first started my elbows, hands, neck, back, feet and butt would just scream at me. Now I know to keep my elbows flexed, change hand positions, loosen my shoes and move around on the seat and stand occasionally. I am much more comfortable now after 2 hrs. (Which only takes me about 25 miles...so you can see I'm not setting any speed records.) But I still can't seem to go longer than that.

My goal is to ride with the "moderate" group and not be the last in the pack. The "beginner" rides find me waiting on people. How can I get to and hang with the "moderate" group? And if I may ask, let's not get into the whole "interval training" thing. I just want to be a competitive recreational rider - if there is such a thing. I don't want a "training plan"...just some practical / do-able advice. Can anyone help me out?

chickonwheels said:

Keep an eye on your position on your bike - if you keep feeling the urge to stretch your arms out to hold the handlebars, you might need to move your seat forward a bit. Get professionally fit on your bike - it's worth the money. Having a good saddle & good bike shorts help you stay on longer. But realistically, you just have to spend time out on the road, or on your bike indoors (if you live in a cold weather place). Slowly increase your time on the bike first by 15 minutes per week at the most, then you can do shorter sessions during the week which focus on power/strength (i.e. simulating seated hills) and then speed work (holding a higher heart rate for intervals of 5 mins or so). That should build your overall speed so that you can ride with the moderate pack!

I've had to move my seat all the way forward in order not to feel stretched out. Haven't had any knee problems so I guess that's okay. Talking about hills...since I need to stand and pedal sometimes to relieve my butt should I do it on the hills for short distances or do it on the flats? Also, I bought a HR monitor and when I feel I'm riding at a comfortable pace it shows my HR to be higher than it should for fat burning. And since I have some weight to lose I'm wondering about that. My resting HR is 50 and my max HR is 181. When I'm riding at what feels like "work" but comfortable I'm at about 170. Should I slow down or keep going at that pace? I'm concerned about "over-training" with my HR being that high...at least that's what one of my cycling buddies tells me.

tjodit said:

I've had to move my seat all the way forward in order not to feel stretched out. Haven't had any knee problems so I guess that's okay. Talking about hills...since I need to stand and pedal sometimes to relieve my butt should I do it on the hills for short distances or do it on the flats? Also, I bought a HR monitor and when I feel I'm riding at a comfortable pace it shows my HR to be higher than it should for fat burning. And since I have some weight to lose I'm wondering about that. My resting HR is 50 and my max HR is 181. When I'm riding at what feels like "work" but comfortable I'm at about 170. Should I slow down or keep going at that pace? I'm concerned about "over-training" with my HR being that high...at least that's what one of my cycling buddies tells me.

Forget about your "fat burning" zone. As a coach, I get frustrated with people focusing on that zone. The reality is, if you can work harder for a longer period of time (i.e. combination of building endurance, power & speed), you'll burn more calories overall, and you will lose the weight. If you're working at a lower HR all the time, your body may eventually plateau out and you'll stop burning anything! The key thing is to keep an eye on your HR AND perceived effort which answers your other question. If you feel OK at your "work" pace i.e. 170 HR, then carry on. Everyone has a different HR profile and you shouldn't compare your HR to that of others. If you're gasping for air at 170 HR, then back it off so that you can ride for longer. Of course, if you're doing speed or power work for shorter intervals, working closer to your anaerobic zone is OK. Hope this helps - remember, ride YOUR ride.

tjodit said:

I've had to move my seat all the way forward in order not to feel stretched out. Haven't had any knee problems so I guess that's okay. Talking about hills...since I need to stand and pedal sometimes to relieve my butt should I do it on the hills for short distances or do it on the flats? Also, I bought a HR monitor and when I feel I'm riding at a comfortable pace it shows my HR to be higher than it should for fat burning. And since I have some weight to lose I'm wondering about that. My resting HR is 50 and my max HR is 181. When I'm riding at what feels like "work" but comfortable I'm at about 170. Should I slow down or keep going at that pace? I'm concerned about "over-training" with my HR being that high...at least that's what one of my cycling buddies tells me.

Did you calculate your max with the formula or actually do a field test? The normal person calculation can be waaaaay off. Your numbers sound a bit like mine. My resting is usally around 48, my zone 3 goes up to 169 and my max is around 211. With one of those calculators my max comes out as 186 - quite low for me. If you find your max is higher than the calculated version then this also will affect your "fat burning" zone - this will be higher as well. Just keep in mind that while zone 2 (60-70% of max) is being touted these days as the fat burning zone, your body also burns plenty of fat in zone 3(70-80% of max) and you burn more total calories if you stay in a higher zone and therefore more fat calories in the end.

Overtraining - yes it is a real possiblity and cyclists even recreational ones (some say even more for recreational riders) are at risk for doing it, but just having a high heart rate during exercise is not necessarily an indicator. Signs of overtraining can be: feeling overly tired/irritable, elevated resting heart rate, drop in performance, more injuries/illnesses. There are huge amounts to read out there on the subject.