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Old 03-05-2007, 11:09 PM   #1 (permalink)
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Time to get back in shape?

I know some of you were sMrt and stayed in shape over the wintr, but I hibernated and got fat and lazy. I eed to find a good plan for getting ready to start cranking again. Do any of ou have a system that you ave been using for a while?
I am headed out to Moab in two weeks so reality will settle in before I can really bet back in to shape, but I would like to have some shot at racing in a month or two.

Sorry if this post is I know i did say I was fat.
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Old 03-06-2007, 01:07 AM   #2 (permalink)
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I've been hitting road rides, on the mt. bike, with road tires. Pushing one gear high and spinning it. Hills! and up and down loops.

It'll be a while until I'm back in racing trim though.
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Old 03-06-2007, 05:20 AM   #3 (permalink)
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If you have a cyclo comp monitor its readings to aid your training.
Example: do the same ride/mileage and continue to up your AVG speed

If you have an HR monitor and want to loose weight fast then do your rides in your fat burning zone. That zone won't do you too good for racing though, its below anaerobic.

Basically just riding will get you into shape, specially if you expect to race in a month
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Old 03-06-2007, 06:11 PM   #4 (permalink)
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Quick rides a couple times during the week when you can fit them in. During the weekends try to do a few long rides with some sprints thrown in. I know it sound s simple but I have found that sprints are the best way to get a "jump start" on the season.
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Old 03-07-2007, 12:39 AM   #5 (permalink)
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Get your fat ass off the computer and on a bike. Join a gym, take a spinning class if you can't ride mid week. Long rides on the weekends.
Race in a month or two after sitting on your ass all winter
Keep us posted
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Old 03-07-2007, 10:01 AM   #6 (permalink)
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Quote:
Originally Posted by vova View Post
Get your fat ass off the computer and on a bike.
So true.
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Old 03-07-2007, 12:35 PM   #7 (permalink)
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I stopped riding much for a month or so, because of rain and other lame excuses. I know its not the same really, but still. I can usually tell a difference if i stop riding for a bit, my muscles loose it and Im struggling to keep pace on normal rides. I can only get to the gym about 3 times a week maybe, and Ill sit on the bike and crank for about a half hour on some hard settings. Went on a ride the other day and sure enough, I was still in decent condition. Basically, ride hard whenever you can...I ride my bike at school everyday, but thats not really riding, its 45 second sprints between classes. More of a balance workout trying to pick and hold your line running a slalom through pedestrians on campus
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Old 03-07-2007, 09:23 PM   #8 (permalink)
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I used to race and would do a routine kinda like this.

Monday: spin (ride between 20-30 miles...usually a recovery ride from a saturday race)
Tuesday: hill repeats
Wednesday: Long Ride (40-50miles)
Thursday: Short, intense ride...like sprints etc
Friday: spinning day...about 10 miles
Saturday: Race my ass off
Sunday: sit on my ass

Repeat

Of course, the routine can get boring, but i felt like I had ample recovery with that routine and actually became pretty damn competitive because of it.
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Old 03-07-2007, 10:35 PM   #9 (permalink)
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If I'm not jumping, I'm doing my usual road loop (it's only a couple miles, but on a BMX bike with a slammed seat, that IS a work out), if I'm not doing either, I'm doing trail work or fixing/building jumps, that's what I do to kinda stay in shape. Once I get a mountain bike, it will be a minimum of 3 miles trail at least every other day if I'm not working on them.

Last edited by TrikeKid; 03-07-2007 at 10:36 PM.
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Old 03-09-2007, 03:50 AM   #10 (permalink)
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