Endurance training plan

[Rayvon]

Thanks for the advice guys, it all helps. used to do a fair amount of running but switched to the bike to reduce impact on the knees plus its something i never relized i missed so much from my younger years. Think my mid life crisis may be over and ive found what i need.
I'd like to maybe do the country end to end but, who knows lets see where it takes me, but so glad ive got back into it. The community on here is fantastic also.

 

[T.M.H.N.E.T]

Press ups,sit ups,leg raises.
Some.walking and running. I have even started doing weights again,not to build bulk,just to tone.

Please explain how the bolded bits will benefit someone who has just came back to cycling after a 20yr break.

Please explain how the bolded bits will benefit cycling in any way.

The OP wants to cycle 100miles - Please explain in great detail,precisely how the bolded bits will achieve this.

Thanks

 

[defy-one]

Building your core muscles up will help in all aspects of toning up your body. I'm doing a variety of exercises to get in shape overall. I bet the OP is to. If you disagree - don't do it. Simplez!

 

[T.M.H.N.E.T]

Building your core muscles up will help in all aspects of toning up your body. I'm doing a variety of exercises to get in shape overall. I bet the OP is to. If you disagree - don't do it. Simplez!

Please respond to the questions.

 

[Rob3rt]

Please explain how the bolded bits will benefit someone who has just came back to cycling after a 20yr break.
It is possibly(fairly likely) that core strength is lacking in someone who has not exercised in some time. By improving the core strength your time on the bike can become more comfortable and your pedaling technique more efficient by avoiding slouching and rocking when fatigued.

Please explain how the bolded bits will benefit cycling in any way.
A strong core helps you to maintain good posture on the bike, especially when tired. Less slumping and rocking side to side = less energy wasted and less discomfort during and after riding.

The OP wants to cycle 100miles - Please explain in great detail,precisely how the bolded bits will achieve this.
In itself, it most likely won't, but it could make it more comfortable both during and after.

Thanks

I wouldn't particularly recommend those exercises for increasing core strength for cycling, but they will serve the purpose to some degree and what is likely a sufficient degree.

I am pretty much on board with no weight training being needed for cycling, other than track sprinters, but core exercises are a different kettle of fish and IMO should be undertaken, to the degree one develops the required core stength and maintains it. While the argument holds that most people already exhibit the required strength to ride a bike (B&Y's stair example comes to mind) it is increasingly common for people to NOT exhibit the required core strength for many physical activities, due to many factor's, job's sat slouching in an office chair being a prime example.

 

[black'n'yellow]

I don't disagree with the above, because improving your core will do no harm. All I would add is that you don't necessarily need a 'strong' core to cycle. Your core just needs to be adequate - nothing more. I suspect most people's cores already are. So unless you already have some diagnosed weakness with your core muscles, then I really can't see that helping either.

And if we're talking about cycling fitness, press ups and leg raises are absolutely pointless. But if your aim is to look good on the beach, then they may have a purpose, I suppose...

 

[Rob3rt]

That was my point B&Y, those exercises are probably not the best you could utilise, BUT since you don't need to be overly strong, they would suffice in building enough core strength for cycling. Additionally, re your comment that most peoples cores are already strong enough, in actuality, this may be true if you use the strictest definition of "most", however the number of people who do not have adequate core strength due to their lifestyle and work habits is substantial. Also chances are you wont be diagnosed with a weakness in your core muscles until you suffer from an injury related to such issue, so rather than wait to find out, you would do well to include some core training as a means of injury prevention. It takes very little time, requires no equipment and has definite benefits, even if those are just injury prevention.

Furthermore, leg raises are not pointless, they strengthen the lower abdominals. They would be well complimented with reverse leg raises when in the Plank position to strengthen the lower back and also in the side Plank position to strengthen the hip flexors. You could also replace the leg raises with a similar exercise where you lay on your back, knees bend, palms on the ground by your sides, you then lift your arse up, sort of like a reverse plank (maybe this is even the name) then take one leg and extend it, hold in this position, or do reps of lifting that leg up and down about a foot. Press-ups, well they are and they aren't (pointless that is), the prone position, if held properly is going to be working the core, but probably not the best exercise and definitely not the most specific but it would probably suffice.

 

[T.M.H.N.E.T]

This post is directed at neither BnY or Robert. You both know better than this below.

It worries me just how often advice is given against incomplete information. The OP for example,we now know is an ex runner turned cyclist.

No harm there: Except running in itself is pretty heavily reliant on core strength also. It is fair to assume that the op is already pretty capable core wise.

Running unlike cycling is an impact sport which only serves to benefit later in life.

Running is also a CV based activity so also fair to assume a decent level of CV fitness.

With this in mind,the OP already has a decent base for the components and base level of cycling. Which is where the internet becomes a liability. People like to prescribe solutions to problems they aren't sure you have. The OP covered core and CV via running so unless there is an obvious or underlying problem the OP isn't aware he has. It's outright wreckless to advise straight off - to do press ups,sit ups and leg raises. ( Defy-One this means you. Pay attention!)

Not only are those pretty irrelevant to the sport of cycling,but they are perhaps 3 of the worst ways of doing it.
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There is no secret in the fact that general fitness is a good thing. But when you take up a discipline(cycling) then you are going to make the biggest improvements by doing that. This isn't a new phenomenon or a fad,it's simple common sense.

It's sickening (as a student in the fitness industry) to see such a careless regard for other peoples health and well-being. I really don't understand where some of the advice given actually comes from but more often than not it is totally erroneous and potentially damaging,physically and emotionally.

You will do more harm than good by telling a totally newbie cyclist who struggles on hills - that they need to do squats to build their strength. Unless there is an underlying cause,strength is not your limiting factor,your cardiovascular system is.

You will do more harm than good telling a totally newbie cyclist who is overweight - to eat less and ride more. Not only, do you often not know (or care to ask) just what the posters calorie intake is, but you have no real idea of what it should be without first asking questions.


Please: For the sake of the people who ask for genuine advice. Quit prescribing xy and z exercises when W is the important factor. It's really sad that the above happens almost daily..

 

[black'n'yellow]

Furthermore, leg raises are not pointless, they strengthen the lower abdominals. They would be well complimented with reverse leg raises when in the Plank position to strengthen the lower back and also in the side Plank position to strengthen the hip flexors. You could also replace the leg raises with a similar exercise where you lay on your back, knees bend, palms on the ground by your sides, you then lift your arse up, sort of like a reverse plank (maybe this is even the name) then take one leg and extend it, hold in this position, or do reps of lifting that leg up and down about a foot. Press-ups, well they are and they aren't (pointless that is), the prone position, if held properly is going to be working the core, but probably not the best exercise and definitely not the most specific but it would probably suffice.

Pointless from the view of 'improving cycling fitness' is what I meant. If these are not muscles you work while on the bike, then exercising them off the bike will make no difference. But if they are muscles that you exercise while on the bike, then riding the bike is giving them all the exercise they need.

 

[Rob3rt]

Pointless from the view of 'improving cycling fitness' is what I meant. If these are not muscles you work while on the bike, then exercising them off the bike will make no difference. But if they are muscles that you exercise while on the bike, then riding the bike is giving them all the exercise they need.

But exercising them utilising (body) weight bearing exercises can provide benefits such as reaching stabilising muscles that cycling itself does not utilise (this is why you would have DOMS after undertaking such exercises even if you were a well conditioned cyclist or runner). It is these stabilising muscles that are going to hold you in place on the bike delaying the point at which you start hunching and rocking.

 

[black'n'yellow]

But exercising them utilising (body) weight bearing exercises can provide benefits such as reaching stabilising muscles that cycling itself does not utilise

that's a self-defeating argument - if cycling doesn't utilise them already, then improving them will make no difference to cycling performance...

 

[Rob3rt]

that's a self-defeating argument - if cycling doesn't utilise them already, then improving them will make no difference to cycling performance...

Okay let me rephrase, cycling does utilise them, indirectly, as do most activities, to maintain posture, but has limited ability to stimulate then directly in such as way as to produce improvements if there is a weakness.

Almost all athletes perform core exercises, cyclists, swimmers, runners, pole-vaulters, gymnasts, footballers, formula 1 drivers! There is a reason, they don't do it for shoot's and giggles!

 

[black'n'yellow]

Okay let me rephrase, cycling does utilise them, indirectly, as do most activities, to maintain posture, but has limited ability to stimulate then directly in such as way as to produce improvements if there is a weakness.

but unless you have some intrinsic weakness, there is no need to improve them beyond their existing capability - that's all I'm saying.

Almost all athletes perform core exercises, cyclists, swimmers, runners, pole-vaulters, gymnasts, footballers, formula 1 drivers! There is a reason, they don't do it for s***'s and giggles!

I can appreciate why many of those athletes listed would benefit from core exercises. But it doesn't alter the fact that for cyclists, there is no evidence to suggest that 'off the bike' core exercises will do anything to contribute to 'on the bike' performance.

 

[montage]

This constant "weights are useless" theme that seems to have come about these board is starting to get on my pecs.
Yes cycling is the best training for cycling - but is it the only training? No. You could argue that turbo training is the most time efficient form of training so why both even riding on the road more than twice a week?

I even recall Wiggo himself saying that he hit the gym after the vuelta to increase upper body strength following his broken collar bone - didn't do him too much harm. I'd be willing to be that somebody training 6 hours a week that also does weights would have a slight advantage over somebody just doing the 6 hours a week - all other things being equal. The bottom line is just do as much exercise as you can, and make as much of it relevant to your given sport as you can.

It's not the theory that cyclists shouldn't do weights that is annoying (infact I can fully see all the arguments behind it), its the "weights are for idiots - are you an idiot?" tone that is coming across as a bit pompous - not by everyone I might add

 

[montage]

Please explain how the bolded bits will benefit someone who has just came back to cycling after a 20yr break.

Please explain how the bolded bits will benefit cycling in any way.

The OP wants to cycle 100miles - Please explain in great detail,precisely how the bolded bits will achieve this.

Thanks

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