Thanks for the added info. Because of my 4 kids in sports it seems I can ride 3-4 times a week with nothing in between other than doing push ups, abs, tricep dips and calf raises 3-4 times a week usually opposite of biking
Am I safe to go hard each time I ride at this rate?
Recovery is seriously underrated. Too many people go out and go hard everytime they get on a bike - this is not a good idea... The rule I live by is no more than 2-3 hard workouts per week - riding longer miles is considered a hard workout, as is riding harder miles. The other ones should be easy or recovery rides. These rides will help flush out the system from the hard rides and give your body a chance to consolidate the fitness gained from your hard rides.
The big question - how easy is easy? For my easy rides, I make it a goal not to sweat. Or even breathe hard if I can help it! My long rides are around 3 hours right now, my recovery rides are an hour, tops.
Do build a day off into your exercise plan. Even if you don't feel like you need it, you need it. I train 6x a week with one day off, sometimes 2. The days off keep you from burning out with cycling all the time. X-training is also a good one - I run too so things never get boring!
To increase your skill level, bike handling drills are essential. Find a carpark and ride up and down it doing basic drills. I do this once a week (or two) and generally include:
Riding in a straight line Turns (slow and fast) Riding one handed (both sides) Signalling, then cornering Taking and racking a water bottle (without looking) Riding one handed with the other holding my knee As above except holding ankle As above except holding foot
Etc, etc..... I have several more which generally result in me falling over - get those down and I can give you more!
In God we trust, all others bring data. - W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
I think if you do not want to chance not staying commited to an exercise regime, then you could ride 6 days with alternate days being the ones that you ride longer and harder. The off days just get out and do half of your hard mileage but at an easy pedaling pace.
You can even lose weight at just working out 3 days a week for at least 30 mins plus. It would just take you a little longer to reach your goal though but it can be done.
current weight: 229.0
Fitness Minutes: (163,333) Posts: 20,857 6/7/08 9:34 A
OWLWHISPERER you asked the very question I was wondering about. The recovery ride. When I was perfecting/learning and building confidence I went to a nearby vacant parking lot and rode up and down practicing turns. It worked to help build strength and stamina too. Arnica is great to put on bruises to help them clear up quicker and ease the soreness of sore muscles too. Keep up the good work, it does get easier and much more fun!
"Imagination is everything. It is the preview of life's coming attractions." Albert Einstein
A century is a 100 mile bike ride. It may seem like an insurmountable challenge right now, but you can do it if you keep going. I did one in May and I definitely don't bicycle every day. I do work out 5-6 days a week, but sometimes I do an elliptical trainer or a walk or a swim. Even if you bike 2 to 3 days a week, you will keep improving. I also take a lot of spin classes. I started with one a week and worked my way up to three a week (not now though - the weather is nice and I want to be outside on my bike). Cycling will just get better and better for you if you slowly increase your miles and time on the bike.
Trying to stay fit, healthy, happy, and motivated
Pounds lost: 4.5
Fitness Minutes: (12,394) Posts: 518 6/6/08 6:55 P
Most trainers recommend that you take at least one day off each week to allow your body to rest and recuperate. Just as you are planning to do, alternate your hard rides with easier recovery rides.
You certainly can lose weight exercising 5 days a week...try splitting your rides so you have 2 or 3 days of cycling (alternating hard ride/recovery ride) with a day off midweek and on the weekend. You can always alternate a day of running, hiking, walking, etc. in place of a recovery ride if you want to change your workout up a bit.
Hi all. I just wanted to get additional feedback, yesterday I did my grueling uphill/down hill ride...increasing it to about 14 miles in total. It took me about 1 hr 1/2 to do it. I really want to do another ride, but I am a bit sore, not sore enough to take a day off. I think it would be a good time to just recoop for yesterday's ride. Tomorrow its going to be 92 degrees out, and I figured that I would go biking on one of the leisure bike trails near my house. It is mostly flat, and about a 11 mile ride in total.
My concern is that I want to continue riding, but I dont want to lose steam and motivation by taking a day off or even 2 days off. Is it really true that I can lose weight with just 5 days of exercise?
I want to get better at riding, cause I am a novice and dont feel really comfortable with my skill level. I fell yesterday in the middle of the road, and I have a bruise to remind me. How can I ride safer, and be more confident about what I want to acheive?
Lastly, what is a century, and how far is one?
Thanks for the feedback! :) ~Cora
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