STRONG LEGS

Guest

HI,

Thanks guys that sounds wonderful but I stay and work in Alberton till 16.15 and with the traffic that way I'll never make it. I'm going to take all the advice so far and work out a program and I will try everything and find what works for me.

I really love cycling and I wish I started when I was younger.
I won't let the hills get me down and I won't pack away my cycle.

I will see if I can join a gym if not home training is in.

But I'll build "those bones to clima those hills"

Lizz

Guest

Hi Lizz. You've had some good advice here. My contribution is, make a REGULAR program, keep to it, AND keep a log of what you're doing. There's an excellent one you can download for free at www.crosstrak.com
Remember speed and endurance (like weight loss) comes GRADUALLY. Don't check your improvement daily or you're be disappointed. Weekly is quite often enough. Make a note NOW to check your log in three months time (end of August) and you'll probably amaze yourself ;D
Better still have a goal, enter something for 3 month's time. (Lost City CANSA is end of August 8))

Guest

Hi Old Timer.

Thanks I will use all the advice I got. I have entered the Lost City and believe me I don't know if I did the right thing. Well I will only know that by doing the race. Till then  I'll traing hard and just give my best.
L

Guest

Lizz;

Strength training is a good answer to increasing muscular strength quicker, than just with specific training (cycling). I would suggest 2 options:

Weight training, I would look at a routine where you lift 70% of your max weight, and keep in the 8-12 rep range. Doing 15 or more reps with weight training isn't as effective as regards building strength, as opposed to lower reps and higher weights. As you are using this as additional training for your specific training, you want to work towards muscular strength (up hills, and sprints), the endurance aspect is covered by your cycling. Exercises such as squats, hack squats, leg extensions, stiff-legged dead lifts, leg curls, and calf raise; are all good. Squats are probably the most effective, but it takes some learning to coordinate the movement. Remember to balance your workout between your quads and your hamstrings - if you are cycling and strength training you run the risk of over training your legs, or overdeveloping one area. Quads tend to develop more readily than hamstrings (even with just cycling), so you want to "balance" this development in your hamstrings, if you do not you can see injuries such as muscle tears (hams).

Rowing machine. You mentioned you have little time to add additional training, so I would suggest getting a home rowing machine. Rowing with the machine set at a high tension will develop your hams and quads (as well as your upper body). I would suggest something like 4 x 5 minute "sprints" (rest in between), this will act as a strength building exercise. It will also help you balance your ham/quad development and reduce the risk of unbalanced development. If you experience a general muscle soreness that lasts for more than a few days, you are over training, and you need to add more off training days.

Hope it helps,

-CG

drewjc

Another exercise that may be worth trying, that is used a lot around my training bunch (which has produced numerous junior Australian reps) is strength/endurance efforts. these involve riding up a medium slope of a few kilometres in a gear higher than u would usually use (all of this while remaining in the seat). the gear should be high enough to limit your cadence to around 70 rpm. during such efforts u must concentrate on your pedalling form, esp pedalling in circles (as opposed to just pushing down). complete maybe two to three of these per session maybe twice a week. When riding back down the hill you should select a relatively small gear and spin it out, to allow the legs to recover, and at the same time, do some speed training.

Guest

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

Guest

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

Guest

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

Eldron

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.

Guest

 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

Guest

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.

Guest

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)

Guest

"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%.