What to do/any resources

[iAmiAdam]

I've started training in order to be ready to race next season. I'm 16, above average fitness for my age. I've got more of a hill climbing physique so I'm in need of off the bike exercises in order to increase leg power. I'd also like to build up my upper body strength. I haven't got the cash for the gym or any gym equipment so I'm going to have to make do somehow. Any tips or resources?

 

[jimboalee]

East Midlands eh. Is that anywhere near Jacob's Ladder in Edale.

Ride there with a 30 lb backpack on an old tatty bike. Lock the bike up at the bottom and run to the top. WALK down. Repeat this several times.

Good luck.

 

[ColinJ]

My tip would be to seek out races including lots of climbing!

 

[iAmiAdam]

East Midlands eh. Is that anywhere near Jacob's Ladder in Edale.

Ride there with a 30 lb backpack on an old tatty bike. Lock the bike up at the bottom and run to the top. WALK down. Repeat this several times.

Good luck.

Forget that, I'll strap the bike to my back and run that up aswell, I can work on my descending too.

My tip would be to seek out races including lots of climbing!

On the list.

 

[lukesdad]

Hill running will certainly help.

 

[amaferanga]

I find it utterly bizarre that someone posts saying they want to improve their cycling and people recommend running!

To the OP, I had a quick look at your training blog and I can see that unless you are prepared to up the number of hours you do then you'll really struggle to get race fit. Three days a week with one of those days a club run just isn't enough. Doing well in racing takes commitment and there's no substitute for hours on the bike unfortunately.

For increasing your sustainable power there's not much better than 2 x 20 @ threshold (don't confuse power with strength btw). At this time of year a combination of threshold intervals, tempo rides and longer endurance rides is what I'd recommend.

This might get you started.

 

[lukesdad]

Off the bike exercises amaferanga, i find it utterly bizarre you post on a forum without being able to read.

 

[amaferanga]

He doesn't need off the bike exercise though - he needs to ride his bike more than 3 days a week. With a 35 minute 10 mile TT he's far from being race fit so running up and down hills won't help much....

 

[jimboalee]

Stair climbing with a backpack.

Are you too old for the tall slide in the park?

Wait till the youngsters go home. Run up the steps ( two at a time ), slide down, alternating left and right sprints back to the steps.

Unwittingly, my friends and I did this at Highschool, each with a backpack full of schoolbooks. Oh how our legs ached the next day.

And it costs bugger all.

For upper body strength, your arms will come into play after about two dozen laps.

 

[jimboalee]

Stair climbing with a backpack.

Are you too old for the tall slide in the park?

Wait till the youngsters go home. Run up the steps ( two at a time ), slide down, alternating left and right sprints back to the steps.

Unwittingly, my friends and I did this at Highschool, each with a backpack full of schoolbooks. Oh how our legs ached the next day.

And it costs bugger all.

For upper body strength, your arms will come into play after about two dozen laps.

Thinking back a few years, I had a drinking partner who was a Fireman at Solihull Depot. Sliding down the pole and running up the stairs was a bit of good exercise.

 

[accountantpete]

I know you asked for off the bike exercises but whilst they do give a good cardio work out they don't specifically strengthen the muscles you need to ride a bike.

Have a look out for a second hand turbo - you should be able to pick one up for £30 or so.

 

[montage]

Buy some dumbells

You can work out the entire upper body with these, as well as do things such a jump squats for explosive leg power.
I also recommend core exercises - stability and strength

 

[lukesdad]

When I collect the horse muck in the field at home, pushing the wheelbarrow up the hill is exhausting. The strength required in the legs, far exceeds anything you would experience on a bike. Of course the best training is on a bike but its not exclusive.

 

[iAmiAdam]

I find it utterly bizarre that someone posts saying they want to improve their cycling and people recommend running!

To the OP, I had a quick look at your training blog and I can see that unless you are prepared to up the number of hours you do then you'll really struggle to get race fit. Three days a week with one of those days a club run just isn't enough. Doing well in racing takes commitment and there's no substitute for hours on the bike unfortunately.

For increasing your sustainable power there's not much better than 2 x 20 @ threshold (don't confuse power with strength btw). At this time of year a combination of threshold intervals, tempo rides and longer endurance rides is what I'd recommend.

This might get you started.

I do about 4-5 hours on the bike on wednesday, 5-6ish on a Saturday, and the club ride is probably going to be changed to a 60 mile 4 hourish medium paced club ride with half hour tempo sessions in the coming weeks, I physically can't get on the bike anymore than I am as the time really doesn't allow for it. This is why I'm looking for stuff that doesn't take as long, and doesn't require me getting on the bike. You've gotta remember that I won't be in cat races yet, I'll still be in the youth categories, I've got atleast 6-7 months before I'll even start racing. Oh and my 10 mile TT has about 100 feet of climbing each way, so 200ft of climbing in there aswell, I really don't think I'm in that bad shape. Thanks for your time though I'll probably use your spreadsheet to help me out.

Buy some dumbells

You can work out the entire upper body with these, as well as do things such a jump squats for explosive leg power.
I also recommend core exercises - stability and strength

Cheers monty.


Oh and Accountant pete, I'm on the look out for a turbo.

 

[SimonC]

I do about 4-5 hours on the bike on wednesday, 5-6ish on a Saturday, and the club ride is probably going to be changed to a 60 mile 4 hourish medium paced club ride with half hour tempo sessions in the coming weeks, I physically can't get on the bike anymore than I am as the time really doesn't allow for it. This is why I'm looking for stuff that doesn't take as long, and doesn't require me getting on the bike. You've gotta remember that I won't be in cat races yet, I'll still be in the youth categories, I've got atleast 6-7 months before I'll even start racing. Oh and my 10 mile TT has about 100 feet of climbing each way, so 200ft of climbing in there aswell, I really don't think I'm in that bad shape. Thanks for your time though I'll probably use your spreadsheet to help me out.




Cheers monty.


Oh and Accountant pete, I'm on the look out for a turbo.

Just bear in mind you are only 16 before you start on amerferanga's interval hell. Pretty heavy training load he's mapped out but he's older than you. As he said though, 2x20 this time of year, find a chain gang for next spring/summer, do some sprint intervals.

Sounds like you have plenty of time for hours on the bike, but all of your rides seem a bit steady for developing any kind of race fitness.

Forget about upper body strength, most of what you need will come from riding your bike, dont bother with any running about with rucksacks.