STRONG LEGS

Hi guys,

Thanks for all the advice. I started training in the gym on Monday and one of the trainers told me to use Cytopower when I cycle and Pure Protein daily. What do you guys think. The products are very expensive and I don't have money to waste.

If the training will do the thing for the race in August and I don't need supplements its OK. Please help

Lizz

Lizz;

I am not a big fan of suppliments, especially "powdered protein". If you eat a balanced diet you should be fine, increase your protein intake with more chicken or red meat. Eat a lot of green veggies, bananas and kiwi fruit, as this will give you your potassium and magnesium.

If you are going to suppliment anything, get some magnesium/calcium tabs. If you look at a suppliment store you often find the multi-vitamins are a better deal than just cal/mag and contain the same amount in mg.

-CG

FYI:

GNCs Women's Ultra Mega Vitamins are great. I am not looking at the label right now, but I do know that each dose contains 500mg of calcium, while most multi-vits only have 100 to 250mg. I know that they are charged up with a good mix of minerals and such. I know most of you are overseas and may not have access to a GNC retailer. But, here is a link if you are interested. It has the nutritional information.

http://www.gnc.com/ProductDetails.asp?id=170511

Lizz - don't despair, hills are the achilles heels of almost all cyclists. They take the longest to learn when you're new to the sport and it's the skill that desserts you fastest when you miss a few training sessions.

One thing you have in your favour is your weight - 65kg is fairly light and once your muscles have acclimatised to the new sport you should rise (literally) thourgh the ranks.

Hi

Thanks for all the advice. I'm using it and I promised myself by the end of the year I'll feat no hill. I still have to do a lot of training but I'll get there.

Lizz

Hi Lizz, I still remember when I started. The first 2 month's was pure hell. My body was sore, bum, shoulders and lower back. I would discribe this as a " body conditioning" phase. Then just as I thought I'm over the worst I had this feeling of burning lungs & tiring legs, that what they called "unfitness". I can promise you, it can take up to a year to get in such a condition that you can start "upset" a fun ride group. You must keep in mind that cycling will never become easier, because the longer you train or ride, the fitter you get and the faster you wanna go. One definate "must do" is to use a gel (vaseline etc) between the legs. Once you start with cycle sores, the hell will be loose and you'll be forced to stop for a week or so.

You will however find that you will learn to push through the pain for much longer as you get more miles into your legs, AND you will actually start enjoying the burn to an extent. (Until you blow that is)

"It never gets easier or harder, the time just gets shorter or longer"

Paula Radclife, Commonwealth Games 2002

This applies to hills too, they're over much quicker as you get fitter.  Remember you can never work harder than 100%.

Hi Liz,

Welcome to the sport. It really takes your body about a year of riding to fully adapt to what you are putting it through. Be patient with yourself.

You can become stronger by cycling without the gym. Do one ride per week where you only do hills. Even if it's the same hill over and over again. Choose a hill that's fairly long but not steep at all. For the first few weeks start very slowly in your lightest gear and try and ride it easily. Keep on doing the same hilly route or the same hill (over and over) every week. I promise you'll see major improvements and find you're using harder gears and going faster.

Hill training sessions shouldn't be long rides. All you need is to warm up beforehand for 20 minutes and cool down slowly afterwards.

It's that c word - consistency. The more you do it, the easier it gets. You will battle to become stronger unless you ride during the week.

Good luck.