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Endurance Building

1834 Views 12 Replies 6 Participants Last post by  bcaronongan, 
Chris M.
I have done some internet searches but none seem to fit the bill so heres my new problem. I currently fixed my fork on my reign ( hydo locked ) so naturally you go for a test ride. I had decided to go for a ride around town, go ride the stairs some drops just the local spots etc. Now i having not been on a bike in 3 months due to work which im a truck driver, and i do security gates and also work for UPS seasonal stuff. My main reason for not riding was work( lots of 16 hours of work) and family stuff. My usally quick ride was very short lived. I made it bout 5 miles and it was all i could do to work myself back to the house. Now i eat balanced meals( least i would like to think so) and when im driving i drink water or poweraide water and i eat "good" food like i eat a lot of salads ( easy on dressing and what not) but it seems that my endurance on a bike is just not there. I couldnt hold a steady heart beat it would just race. So my question should be obvious now how can i effectivly build it back up to where it was or better. Diet change is no problem i can pack food and pull into big super markets do get supplies but i am gone for a full week sometimes so i do think this is going to be a challenge. Job change eh i really dont think its an option or a good time to switch.

My other question is when riding in colder weather 20s to mid 30s are more prone to wear out quicker or should the colder air be eaiser for you to breathe?

Little psyical information for you:
Age 20
Weight 205 non smoker, not sure what my fat content is but i do wear a size 34 easily.
height 5'10

I was recently emitted into the ER a week ago after having food poisoning and then getting a very raw stomach with excessive stomach bowl movements which im still taking medication for/
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I
You just went for a ride .... yesterday... or since you were in hospital you're saying?

If so..... I'm no doctor. But stay off the bike for another week maybe. Give your body a chance to recover fully.
Food poisoning (and the accompanying bowel and vomiting bothers) can knock the system/heart/hydration around and it can take a while to get it on track again.

Everyone has different opinions about this but mine is.....
if you feel your heart racing and you are sick or have been sick recently it's telling you to back off. It doesn't mean someone will have a heart attack but it is a REALLY good time to take notice of it and look after it.

When you feel better you'll start bouncing around and jumping out of your skin and you'll be ready to ride.
The start riding a bit at a time.

Cold air affects my breathing big time.... negatively. Yes there's more oxygen in it.... but it can hurt to suck it in until your body's warmed up and accepting of the air temp.

Have fun.
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Chris M.
Yes friday i went for the ride and i have been out of the hospital for a week and thought i was feeling pretty good. Well i guess i will wait a bit more and see what happens.
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B
you could invest in a trainer or do road rides on your days off before everyone wakes up...
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Shmack
Invest in a trainer and check into some books or DVDs which will help you to work on your aerobic fitness. I spend the majority of my time this year focused and this type of training anf it is what I see the most benifit from.

DVDs (CTS or Spinervals) help make the time better and focus my efforts. Without focus on the trainer, there is little point!
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Chris M.
I looked at trainers here not to long ago and lots of people are really likeing the fluid trainers. That just might be what i end up doing because i have heat in my garage i could bump it up to 50 60 easy. Road rides are pretty good around here i can mix them up with ditch banks and other stuff.

Now would it be benificial if i drink water with a splash of poweraide or dash of salt i have read that it helps.
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d-town-3-
good book helped me develop a nice base building workout plan. Very informative.

http://www.amazon.com/Base-Building...=sr_1_1?ie=UTF8&s=books&qid=1263166517&sr=1-1
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B
Chris M. said:
I looked at trainers here not to long ago and lots of people are really likeing the fluid trainers. That just might be what i end up doing because i have heat in my garage i could bump it up to 50 60 easy. Road rides are pretty good around here i can mix them up with ditch banks and other stuff.

Now would it be benificial if i drink water with a splash of poweraide or dash of salt i have read that it helps.
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i buy the powedered gatorade and use it when doing traner rides.
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Chris M.
Sweet thanks for all the information was more than helpful. Far as the book goes i have ordered it. I really having nothing to lose over it other than some burnt up hours in it.

Im feeling pretty good lately but i might ride later tomorrow and see how it goes.
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Chris M.
Ok, so here is my update. I am much better not sick anymore and i am working on building a good base for this summers riding and i have signed up for a few races. With the weather being crappy i find it hard on my breathing. It seems like i choke out when im riding in cold weather (30s) so one of my question is am i just trying to ride too hard when its cold?

My other question is what is a good pace? Im using a stationary bike on level 6 out of 8 for resistance and i bump it to 5 and sometimes 4 for short period of time. My time was 54 mins 39seconds in 15 miles bouncing from 70-80 rpm and my heart rate was 165-175.
I am not sure if my math is right but i believe im doing 3.43 miles a min? That right?
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M
Perhaps 3.43 minutes per mile. If you were riding 3.43 miles per minute, your speed would be like 180 miles per hour!
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Chris M.
Manicmtbr said:
Perhaps 3.43 minutes per mile. If you were riding 3.43 miles per minute, your speed would be like 180 miles per hour!
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Haha yea after i posted that i was like thats a lil quick. Thanks.
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B
a good pace is 75% of aerobic capacity. you should be able to hold a conversation while riding the trainer
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