how do i get fitness up

Get fit for riding.
dankay123
Posts: 22
Joined: Tue Jun 05, 2012 21:32 pm

how do i get fitness up

Postby dankay123 » Sun Jun 10, 2012 19:12 pm

im an unfit 6ft, 14st 9 in weight 30 year old smoker. im cutting the ciggies out from 40 to 10 a day and dropping every week and i am riding probably 6-10miles 2-3 times a week in roughly 11/2-2 hours. im a joiner so the full breakfasts and bad diet has caught up with me and i have a terrible colestrol level for my age. so i bought a bike stopped the fatty food and cutting the fags out for good. i would just like a training plan if anyone knows of one because at the moment i am just going where ever the bike takes me. quick trips along the mersey river footpaths, sale water park trails, and i also did sale to lymm and back. i feel it when i come in from a ride. legs and stomach muscles and also my chest feels alot clearer so i know im burning some form of calories. i use lucozade sport whilst riding to hydrate. anyway without boring everyone with my life does anyone know of a training plan and diet to get my fitness up? at the moment im training on my own and this is the only kind of training i have ever done.

User avatar
Briggo
Posts: 3649
Joined: Sat May 24, 2008 16:55 pm

Re: how do i get fitness up

Postby Briggo » Sun Jun 10, 2012 20:43 pm

Sounds like you're motivated which is the most important part, a training plan without motivation is pointless.

Most people will say just keep at it and ride, usually you want a training plan if you're aiming to do a particular thing i.e. a race.

I sometimes use - http://www.mtb-marathon.co.uk/training/training.php as a source of information and use snippets of the training plan there even though I'm not actually doing the races just gives you something to help with ideas to build up fitness.

User avatar
YeehaaMcgee
Posts: 5955
Joined: Sun Feb 26, 2012 13:30 pm

Re: how do i get fitness up

Postby YeehaaMcgee » Mon Jun 11, 2012 11:21 am

Just ride more, it will come. There's no real quick fixes I'm afraid.
The harder you push yourself, the faster you'll see benefits, but it'll still take time.

trevron73
Posts: 19
Joined: Tue May 15, 2012 20:07 pm

Re: how do i get fitness up

Postby trevron73 » Mon Jun 25, 2012 21:21 pm

3 months ago, i had not been on a bike for 15 years ,then i bought a bike and attacked? a trail center,took me 2 1/2 hour in the rain. i went back 6 timeds and got it down to 1 /1/2 hours in dry and entered a sportive ,i trained up to 22 miles but 44 miles did me .but i loved it ,lesson start medium keep medium ,now and again go big but wee-wee yourself and have fun ,yesterday it took me 8 h to do 44miles but i cried and laughed all the way do iut do it do it ,just get bigger each time as for goals im doing 80 miles in the dark in september you wanna come

andyonwight
Posts: 61
Joined: Mon Apr 07, 2008 19:25 pm

Re: how do i get fitness up

Postby andyonwight » Tue Jun 26, 2012 11:07 am

My suggestion is to cycle every other day so your body has a chance to recover a bit. I am an unfit 44yr old non smoker but am doing 12 miles every other day on cycle tracks near my house in the evenings. Doing the NHS Couch to 5K podcasts on the days between for each I am building the distances up slowly during the week and then an extended one on the weekend. Doing about 20miles in 2 1/2 hrs at the moment.

Other thoughts are
1, Have a 'test' route planned that you can time yourself on. Do this once a month and you can see how much you have improved.
2, I use a my tracks on my smartphone to track everything I do when cycling (have a camelbak so stays in a pocket). makes it interesting to loo back at everything afterwards and shows how many and how steep the inclines and descents are.
3, Build the distances up every couple of weeks. Going to fast to soon could mean you might do yourself some muscle damage which will take longer to recover.

User avatar
T.M.H.N.E.T
Posts: 2337
Joined: Sat Apr 16, 2011 15:20 pm

Re: how do i get fitness up

Postby T.M.H.N.E.T » Tue Jun 26, 2012 16:41 pm

Ride more. The only way to improve CV fitness is to challenge it.

slowsider
Posts: 247
Joined: Tue Feb 07, 2012 19:22 pm

Re: how do i get fitness up

Postby slowsider » Tue Jun 26, 2012 18:10 pm

He asked for a PLAN. 'Just ride more' isn't really a plan. :?

OP, have a look at this and see if it fits for you.
http://www.beginnertriathlete.com/cms/a ... cleid=1671

or adapt this
http://www.livestrong.com/article/24455 ... cise-bike/

or try
http://www.bhf.org.uk/get-involved/even ... edule.aspx

User avatar
T.M.H.N.E.T
Posts: 2337
Joined: Sat Apr 16, 2011 15:20 pm

Re: how do i get fitness up

Postby T.M.H.N.E.T » Tue Jun 26, 2012 19:10 pm

slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?

OP, have a look at this and see if it fits for you.
http://www.beginnertriathlete.com/cms/a ... cleid=1671

or adapt this
http://www.livestrong.com/article/24455 ... cise-bike/

or try
http://www.bhf.org.uk/get-involved/even ... edule.aspx

It's a great plan. Simple yet highly effective.

User avatar
YeehaaMcgee
Posts: 5955
Joined: Sun Feb 26, 2012 13:30 pm

Re: how do i get fitness up

Postby YeehaaMcgee » Tue Jun 26, 2012 19:53 pm

T.M.H.N.E.T wrote:
slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?

It's a great plan. Simple yet highly effective.

Yep. Plans don't have to be complicated.
I like the kinds of riding plans that go "where we going?"
"There (with a point in a general direction of a mountain)".

slowsider
Posts: 247
Joined: Tue Feb 07, 2012 19:22 pm

Re: how do i get fitness up

Postby slowsider » Wed Jun 27, 2012 12:32 pm

T.M.H.N.E.T wrote:
slowsider wrote:He asked for a PLAN. 'Just ride more' isn't really a plan. :?


It's a great plan. Simple yet highly effective.


No, a plan would let him know how much more, and how often. He's already doing the 'ride more' bit, looking at the first post.

Image

User avatar
TheEnglishman
Posts: 555
Joined: Fri Jun 22, 2012 22:47 pm

Re: how do i get fitness up

Postby TheEnglishman » Wed Jun 27, 2012 12:35 pm

slowsider wrote:Image




Yea, but a plan involving turnips is going to get boring and somewhat anti-social really quickly.

User avatar
YeehaaMcgee
Posts: 5955
Joined: Sun Feb 26, 2012 13:30 pm

Re: how do i get fitness up

Postby YeehaaMcgee » Wed Jun 27, 2012 12:52 pm

slowsider wrote:No, a plan would let him know how much more, and how often.

Why? What's wrong with a simple plan?

He's already doing the 'ride more' bit, looking at the first post.

Seem slike he's following the plan quite effectively then :lol:

User avatar
T.M.H.N.E.T
Posts: 2337
Joined: Sat Apr 16, 2011 15:20 pm

Re: how do i get fitness up

Postby T.M.H.N.E.T » Wed Jun 27, 2012 14:51 pm

slowsider wrote:No, a plan would let him know how much more, and how often. He's already doing the 'ride more' bit, looking at the first post.

Ok. Ride 20k further everytime you ride.

There's a plan...

slowsider
Posts: 247
Joined: Tue Feb 07, 2012 19:22 pm

Re: how do i get fitness up

Postby slowsider » Thu Jun 28, 2012 11:33 am

He's gonna end up a long way from home ;)


Return to “Health, Fitness & Training”

Who is online

Users browsing this forum: No registered users and 0 guests