Muscle Gain

Looks like you've got a good balanced taining regime, you're obviously not overtraining, are eating healthily, hydrating right, just doing it right. The hilly nature of your training will help as it gives you natural interval training and the riding equivelant of weights. Do you use a heart rate monitor? There are a million training guides out there, and like many "self help books" they can be written to sell books, not get people sustainably fit. Most of the monthly cycling publications have a training section which may give you an idea. Your further training will vary depending on what goals you set yourself. Keep a training and food diary and keep up the good work.

EvilGoodGuy said:

I've got a couple questions about my recent cycling improvements.

Background information: over the last 2 months my legs (quad) have grown considerably (for me) approx. 3 inches in diameter. I have been riding for about 2 years (1st year was running (4 times a week) and cycling (4 times a week), this is my first pure cycling year). I tend to ride a high cadence (110 average). I don't do any strength training or weights. Last year I did not notice any significant change in muscle size.

Training schedule:

Monday: 1.5 hour ride (steady seated climbs)
Tuesday: 1 hour easy ride (rolling hills, sprints up the hills)
Wednesday: off
Thursday: 2 to 3 hour ride (rolling hills, standing climbing)
Friday: 1.5 hour ride (easy)
Saturday: 2 hour group ride
Sunday: off

It seems that as a result of the muscle growth, I am climbing hills in the 53, which I would previously climb in my 39 (without a difference in PE). I'm also faster on the flats (by about 2kph). My speed gains seemed to have suddenly occurred (last 2 weeks)...

I thought physiologically (given its an endurance sport), my muscles wouldn't grow like this? I'm not complaining I want to understand what's happening.

More importantly I'd like to replicate my improvements. 😄

EvilGoodGuy said:

I've got a couple questions about my recent cycling improvements.

Background information: over the last 2 months my legs (quad) have grown considerably (for me) approx. 3 inches in diameter. I have been riding for about 2 years (1st year was running (4 times a week) and cycling (4 times a week), this is my first pure cycling year). I tend to ride a high cadence (110 average). I don't do any strength training or weights. Last year I did not notice any significant change in muscle size.

Training schedule:

Monday: 1.5 hour ride (steady seated climbs)
Tuesday: 1 hour easy ride (rolling hills, sprints up the hills)
Wednesday: off
Thursday: 2 to 3 hour ride (rolling hills, standing climbing)
Friday: 1.5 hour ride (easy)
Saturday: 2 hour group ride
Sunday: off

It seems that as a result of the muscle growth, I am climbing hills in the 53, which I would previously climb in my 39 (without a difference in PE). I'm also faster on the flats (by about 2kph). My speed gains seemed to have suddenly occurred (last 2 weeks)...

I thought physiologically (given its an endurance sport), my muscles wouldn't grow like this? I'm not complaining I want to understand what's happening.

More importantly I'd like to replicate my improvements. 😄

It's probably a combination of ditching the running (which is very catabolic) and gaining slow-twitch muscle mass from cycling. If I had to guess, the gains in muscle mass will plateu quickly, but not the gains in performance.

wooliferkins,
I have a heart rate monitor but I haven't used it in a while. In the last 2 weeks, I have been training soley by precieved effort (I removed my cycling computer). Today, I put the cycling computer back on because I felt a difference in my ability to climb. After my testing, I removed my cycling computer again and now will use my GPS system to monitor my training (I like the elevation feature, since I climb alot). Hopefully, I'll be better able to track my progress. I have also been monitoring my hydration (I now consume 2 litres post ride instead of 1 litre, plus a 500ml per hour on the bike), it seems to help alot with recovery.

whoawho,
I think you are correct, I believe running did interfer with my cycling progress. Previously, I thought it helped but now I wonder... Last season, I did not see a significant increase my time trialing speed. However, I made huge leaps in my running speed (dropped 30sec/km off my 5km time) over about a year. This year, it seems I'm off to a great start.

Side story: I have spent alot of time climbing a local steep hill (I thought I was the only one who knew about it, it's quite a way out of the city). The hill is great, it's 10km to the top and about 10% grade. I ride out to the hill and then back home. Anyway, I guess someone else likes the hill too, it's going to be the new hill climb time trial course this year! I'm excited! 😄

Count your lucky stars