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28/02/2010 12:12:44 AM
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nedlam
Posts 6
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I Have returned back to the bike after a few to many years off,
My legs are still tired and as i have been commuing for the last few months, and only being 11kms, each way and flat my legs with in the first 2-5 kms get very tired. Is there a way i can build up strength and also start to put in a few hills.
I wana ride again the the beach and back from the northern Subs of Adelaide.
I used to ride regular but these days its a bit of a struggle.
Any tips please let me know
Dean
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28/02/2010 12:58:43 AM
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Michael Warner
Posts 121
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Hi Dean,
It's great that you're back on the bike, but if you've been doing that commute daily by bike for months and you're still feeling worn out after just a few km, there may be a medical problem preventing you from getting reasonably fit. Rather than encourage you to do yourself harm, especially in the hills, I suggest you get your doctor to check you over.
Cheers,
Michael
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6/04/2010 6:19:13 AM
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harley j
Posts 57
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Dean.
1. Is your seat height correct? If we gain or lose weight, our seat height will change dramatically which will effect our position on the bike. Poor position can fatigue legs prematurely. Steve Nash is the 'go to man' in Adelaide if you want a good set up on your bike and he is at Corsa Cycles on gouger st city. I see lots of people get bling bikes, train hard etc but then you look at them on a bike and they look like a dog trying to hump a tennis ball!
2. Are you hydrating enough? I ALWAYS start the day with at least a litre of filtered water. Even if Im having watermelon for breakfast I will get water in first thing. When we are hydrated our urine will appear clear. If its yellow or straw, we need to drink more. This tip has given me the endurance to ride up to 515km solo in a day. Dehydration is the number one way to get 'dead legs'.
3. Carbs. Are you eating enough carbs? Get a MINIMUM 10g of carbs per kg of bodyweight. So if your 90kg thats 900g of carbs which is about 1.3kg of dates, dry weight pasta, rice, oats etc. Cutting back on carbs means our glycogen tank wont be stocked up and we will suffer glucose fatigue and need coffee to get thru the day.
We are health mentors and help both the anorexic and the obese. Both groups are not eating enough carbs. The obese are getting a bit of carbs but add on a stack of fat with it. They have maybe 400g of carbs a day but with about 4000calories of fat with it. You wont find an obese person that eats a low fat (10% of total calories coming from fat) high carb diet.
Anorexics have light bodies and you would think they could climb like goats but again, they are so undercarbed they get super fatigued and stimulant dependent in most cases.
The solution for both is high calorie, high carb, low fat, wholefood plant based diet. www.engine2diet.com is a great book to start with. Written by Lance's good buddy, Rip Esselstyn.
4. Are you getting enough sleep? Ive won my share of 24hr xc races and with zero stimulants. I get all the sleep/rest I care for. Turn off the tv for a month and watch your cycling improve out of sight. Just go to bed when you would normally watch tv! Easy! The kenyan marathon team rest/sleep up to 20hrs a day.
Water, carbs and sleep. Get objective with these 3 and get enough of em, and youll be cruz'n. Ignore em and life sucks!
edited by harley j on 6/04/2010
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9/05/2010 6:11:33 PM
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arkle
Posts 4
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Do you drink a lot of alcohol?
arkle
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