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BARRONVC's Photo BARRONVC Posts: 1,856
10/11/11 1:40 P

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DDOORN hit the nail on the head. Core + Strength = less back issues.

I have had 2 spine surgeries and a new hip. It totally sucks. To combat that I have a regiment that kind of morphed it self to strength, balance, core, and lumbar all in one. God willing I will avoid a dreaded fusion of the my lumbar, so my choice is to always work on it.

Swiss Ball, BOSU ball, dumbbells, Rocker board, wobble board, mat exercises are all good. I have a chart (Spreadsheet) of every exercise for that week and try to get each one in at least 3 times. I change it as needed and to change focus. I might put it on a blog in the future.

See my VLOG on Rehab pays, often I do strength training with balance. Your entire core must be engaged. I do most dumbbell strength training on the balance equipment.

You can find a lot of exercises. right on Sparks

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DDOORN's Photo DDOORN Posts: 23,575
10/11/11 9:25 A

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I think ALL ST is going to be helpful, but perhaps focusing on one's core may be even more important to avoid back difficulties.

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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TUCSONJILL's Photo TUCSONJILL Posts: 274
10/11/11 12:04 A

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I was just going to start a new topic about increasing my endurance when I saw this. Thanks for all the great advice, everyone!

Edited to add another question:
When you talk about strength training, does anyone have any specifics to recommend?

Edited by: TUCSONJILL at: 10/11/2011 (00:11)
I have never finished a workout and thought to myself, "Now, THAT was a waste of time!"


"You are never given a wish without also being given the power to make it true. You may have to work for it, however." Richard Bach, Illusions


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YELNEP's Photo YELNEP SparkPoints: (2,061)
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10/3/11 10:43 A

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A few more saddle ideas:

Check to make sure your saddle is level, and upward slope is a bad thing on the nether regions and any downward slope puts pressure on your hands.

Maybe try a saddle with a cut-out in the center. A lot of people like those.

Using a saddle that is too wide and cushy can cause as many problems as one that is narrow and hard. You want to take your weight on the sit bones, nowhere else. Wide and cushy sometimes can put pressure where it doesn't belong.

Keep it up! Sounds like you are moving toward your goal.

The thrill is not just in the winning, but in the courage to join the race


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DDOORN's Photo DDOORN Posts: 23,575
10/2/11 9:18 P

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You might be surprised, re: speed of your local bike club. Ours has "smell the roses" rides which are geared for slower riders. Wouldn't hurt to check it out! :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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TOOFATFORFORTY's Photo TOOFATFORFORTY SparkPoints: (3,154)
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10/2/11 8:18 P

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I'm riding about 4 hours/week. A month ago I probably rode an hour a week. No pain on the sit bones, but in the area that contacts the nose of the saddle. It's not chafing, but it feels like the bones hurt.

I may take it down for a fit at the LBS.

Everyone has suggested getting involved with the local bike club. I've looked into it and for now I don't feel fast enough to join a group ride, but I'm making progress and will try it soon.

Edited by: TOOFATFORFORTY at: 10/2/2011 (20:19)
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YELNEP's Photo YELNEP SparkPoints: (2,061)
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10/2/11 5:34 P

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A century ride is a great goal and 2012 is plenty of time to train for that. It sounds like you are already upping your mileage reasonably. 10-15% mileage increase a week is, I think, the conventional wisdom. First work on a mileage base, then on increasing speed. The faster you ride the less your fanny hurts because you carry more of your weight on your feet & legs rather than on the saddle. Regardless of speed, though, your cadence should stay high, around 80-90 rpm.

A few more intial thoughts:

Yes, you should make a plan, but don't regiment yourself to it, just use it to keep you on track on the long term. The goal is to enjoy an active lifestyle long term.

If you are uncomfortable on the bike, most bike shops offer a bike fitting and can evaluate your position, reach, saddle height etc.

As you gain a bit of mileage you might start looking for a local recreational bike club to ride with. Many of those have first-timer, beginner, or no-drop rides where you can connect with others in your area, get some on the spot answers, and start getting the feel of riding in a group.

For sure a different bike will be faster. New bikes are always faster. Red bikes are the fastest :)

For sure a higher level of general fitness, no matter what level you start at, will let you ride faster, stronger, longer. (BTW that is the name of a pamphlet that Bicycling Magazine put out many years ago that is one of the best compilation of tips I have ever seen. I think they now have a book with a similar name)

For sure losing weight, no matter where you start, will make you faster and make riding easier. Keep at those fitness and weight goals in order to reach your mileage goal.

As you get closer to your event & have some good months of building base miles, Bicycling mag has a fine 8-week training plan here: www.bicycling.com/training-nutrition
/t
raining-fitness/your-training-plans


Keep posting here, there is plenty of experience to go around! Ask away if you don't understand some terms :)

The thrill is not just in the winning, but in the courage to join the race


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BARRONVC's Photo BARRONVC Posts: 1,856
10/2/11 3:03 P

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This is a tough one. Being so new at the sport allow yourself some time to adapt.
How many hours are your riding a bike per week?
How many hours did your ride a week 1 month ago?

"I'm pretty sore by the end of the ride to the point that I can't continue."

Where are you sore? Sits bones? Does the saddle fit?

"Do I need to adjust my seat height or position?"

Maybe, if your balance fore/aft is off you may have too much weight on the saddle. If the saddle doesn't match your bottom you might be getting hot spots.

Will time take care of the soreness? It might, but looking at position wouldn't hurt. Look at your riding schedule, 2 days on, one off, one on-one off, it's still early.

How long can I expect before I can increase the length of my rides? Listen to your body. It's telling you something. I don't know exactly what, but A&D ointment helps if you feel a little raw. If the sits bone are bruised, you can figure out how long it takes your body to flush that away. Get out of the saddle more often, look for a smooth ride and avoid rough roads and road shock. You might want to go to the LBS and sit on a gel sits bone gauge to see if you need a wider or narrower saddle. Under 120 is pretty narrow and over 145 is wide for a man but not for a women due to different plumbing. I'm somewhat wide at 135 or so. If I ride a 120 it will pound me bad.

You are on the right track and learning for you. The suffering builds character and compassion. In the future you will help others.


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TOOFATFORFORTY's Photo TOOFATFORFORTY SparkPoints: (3,154)
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10/2/11 1:29 P

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Does anyone have any advice for dealing with soreness from sitting on the saddle? I have padded bike shorts and I'm riding 4 days a week for about an hour each time. I'm pretty sore by the end of the ride to the point that I can't continue. Do I need to adjust my seat height or position? Will time take care of the soreness? How long can I expect before I can increase the length of my rides?

Thanks for all the great information you've given me so far.

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KA_JUN's Photo KA_JUN SparkPoints: (53,291)
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9/29/11 6:07 P

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Aiming high for your goals, admirable! As others have said, don't sweat the bike. If the frame doesn't fit or your positioning is wonky (low/high seat, weird reach, etc.) that's one thing. I rode my long ride this year on what the marketers call an "urban" bike, that is basically a rigid mountain bike with a flat bar.

Strength train, yes, definitely. Body weight exercises and lifting. I should probably take my own advice, I've been slacking on the lifting element, of late. You're getting some great advice on this thread, especially about increasing the duration of your rides and being able to be in the saddle for extended periods of time. Nothing wrong with just noodling about on some days, but other days, change it up and do intervals, practice hill climbs, stretching out on the bike.

Depending on your climate, make sure you stay active during winter if the weather is difficult to ride in. Start training for some shorter events and register, half century rides etc., I've found that a specific date kicks me into gear when I know I have to be at a certain level of fitness to hang, you know? Plus I hate wasting money, if I drop cash on an entry fee, you'd better believe I'm going to finish.

Pain is weakness leaving the body.

How do you eat an elephant?

I will not fail.


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BARRONVC's Photo BARRONVC Posts: 1,856
9/28/11 4:44 P

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Don't forget to rest! Stress + Rest = Adaptation.

On a cycling rest day you can spend time walking (Lower HR low intensity), balance work (see my vlog), core work, stabilization of body, floor exercises or stretching while watching TV or listening to music. Be creative and burn more calories than you impute. Constantly adapt and regroup.

You are doing a great job and asking good questions. You will be rewarded, onward with your fitness and downward with your weight.

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TOOFATFORFORTY's Photo TOOFATFORFORTY SparkPoints: (3,154)
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9/28/11 1:28 P

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Thank you for all the great advice. I'm still digesting it all right now. Yesterday I beat my personal distance record: 7.7 miles in 53 minutes. Today I'd like to aim for 8 miles, so I'm going to get there sooner or later!

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BARRONVC's Photo BARRONVC Posts: 1,856
9/28/11 12:14 P

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TOOFATFORFORTY,

The peeps are giving you lots of good info. There is a lot to digest so take notes and organize your plan.

Maybe I'll do a blog on coming back after they take a bone saw to you and all my surgeries. Each time you get more organized and better at finding what works.

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BILL60's Photo BILL60 Posts: 241,042
9/28/11 7:10 A

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Super advice, as usual. But don't forget to have fun first. Once you're really enjoying what you're doing, follow the advice given. I personally follow the hard/easy concept. One day hard, one day easy. One week hard, one week easy. Once weekly long ride/hill repeats/sprint intervals. But don't forget to have fun.

"Excellence is but for the few."


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PERRYR's Photo PERRYR Posts: 668
9/28/11 6:26 A

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The post from BARRONVC is one of the BEST posts I've read on any site! Good stuff and great advice. Make sure you include core exercises, abdominal work and stretching.

BARRONVC's Photo BARRONVC Posts: 1,856
9/27/11 7:40 P

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--I'd like to do a century ride sometime in 2012.

That's a big goal! You start training and planning now. You will need to plan on being in the saddle about 7 hours for the 1st one. Look for a ride about mid to late August next year. Set that target.

--I've recently started regularly doing 5 - 7 mile rides, 4 times a week. I ride a mountain bike with some "fitness" tires on it and with this setup I can reach about an 11 mph average.

You are doing it.

--At this point I don't know if the bike is holding me back or my fitness level or my weight. I'm in the process of losing another 150 pounds.

Improve your fitness, strength, and drop more weight. Dream about a bike for now, do the work.

--The century training programs I've found online start at a level I'm just not at yet, and frankly, use some terms I just don't understand.

You answered your last question about what is holding you back. Lose another 75 lbs and then worry about a new bike. In the mean time learn all you can and ask about terms you don't understand.

Should I strength train? Yes! Dude here is a little tip, keep the weight low, keep the reps high, and keep the rest between sets to 45 seconds. Try that for 6 weeks, you don't need a gym just dumbbells and exercises using your body weight.

--Should I cross train? You can leave that term "cross train" alone for now. You need to train, period, let's get fit any way we can. Let's set a goal of at least 45 min on aerobics per day 4-5 times per week, 30 min stretching or doing flexibility/balance work 3 times per week, and 45 minutes of strength training 3 days per week. Get a schedule and figure out what works. Do you have a Swiss Ball? Try that for a few weeks and regroup.

--Do I need to do the specialized workouts or can I just go ride?

You need to ride with a purpose or a plan. For now work on form, turning higher RPM, and learning the bike. Got a Heart Rate Monitor?

--What other advice can you give a beginner?

You have good advice from Don and other will give you clues. Keep your tires inflated and learn how to change a flat. Check the LBS for classes that are free, look for health fairs or events that lead to learning.

---I guess my plan for now is to just increase my mileage gradually.

Don't think miles. The body doesn't know miles is know time. Intensity, duration, and frequency. How hard, how long, how often. At 11 mph, 7 miles takes 38 minutes. Let's push that to 50 minutes, 10 minute warm up (easy gear just spinning efficiently), 10 minute warm down. The other 30 is your choice. I would change it up depending on the day. You can go the same pace, or do some intervals (go hard as you can for 30 seconds and recover riding easy for 2 min and repeat), or hill climbs, or laps. Right now keep it short and give yourself recovery time. Use a Heart Rate monitor and learn your zones.

You have a lot of info to research. Good Luck

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TOOFATFORFORTY's Photo TOOFATFORFORTY SparkPoints: (3,154)
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9/27/11 5:09 P

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Yes, I suspect I will want a different bike, too. In fact I've already picked it out (Trek 7.4), but I just don't want to spend that kind of money right now. I got a brand-new pair of Bontrager tires on Craigslist for $25 and was amazed at the difference between those and my nubby trail tires.

I will see about getting involved locally with the bike club.

I guess my plan for now is to just increase my mileage gradually.

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DDOORN's Photo DDOORN Posts: 23,575
9/27/11 4:50 P

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Yes! All of it! Strength training, cross training and ride, ride, ride!

You sound like you're already on your way, making a habit of getting out on your bike on a regular basis.

If you are serious about doing a century, I'm suspecting you're going to want to trade off your mountain bike at some point for a road or touring bike. I was AMAZED over the increase in speed and climbing abilities when I did this. Perhaps keep the mountain bike if you're a fan of getting off the pavement onto dirt & trails. But for a century on pavement nothing beats a good road / touring bike.

Two biggies I always recommend: 1) get tight with a good local bike shop. Hang out, quiz them, talk about your cycling goals and they'll be a big help in guiding toward a bike that will help you to reach your goals. 2) while at the local bike shop, quiz them about local cycling clubs and join one that seems to be a good "fit." You can learn a great deal from fellow cycling enthusiasts in your club.

Welcome to our Team!

Looking forward to hearing all about your adventures!

Don

Edited by: DDOORN at: 9/27/2011 (19:54)
Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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TOOFATFORFORTY's Photo TOOFATFORFORTY SparkPoints: (3,154)
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9/27/11 4:29 P

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I'd like to do a century ride sometime in 2012. I'm basically a bike newbie and would like to take advantage of your collective intelligence on how to go about meeting this goal. I've recently started regularly doing 5 - 7 mile rides, 4 times a week. I ride a mountain bike with some "fitness" tires on it and with this setup I can reach about an 11 mph average. At this point I don't know if the bike is holding me back or my fitness level or my weight. I'm in the process of losing another 150 pounds.
The century training programs I've found online start at a level I'm just not at yet, and frankly, use some terms I just don't understand. Should I strength train? Should I cross train? Do I need to do the specialized workouts or can I just go ride? What other advice can you give a beginner?


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