URSULA745 and YOU_CALIBAN
Take a step back on intensity. Remember, Intensity, Duration, and Frequency. Use cycling in a HR that is comfortable and learn to use the muscles and coordinate. Get on some base miles that build confidence. Try riding with one leg, ILT's or isolated leg training. Can you do more that 30 strokes with each leg or do you get stuck on the top with a burning sensation after about 25? Each leg can turn 360 degrees, x2 for 2 legs you have a possible 720 degrees of power stroke. Subtract a little on the top and bottom because nobody turns perfect circles and you might have 600 degrees of power stroke. If you only use your squat or lunge muscles that will be reduced to about 160 degrees with each let or 320 degrees, so about 50% efficient.
If you have a hard time climbing, it could be the gearing, form or efficiency. I'll send some info on climbing.
What is your max HR? The percentage is important. I train at 60% or 75% max HR, average of about 125 HR or 70% or 90% plus for speed work, climbing, and intervals. My 80% to 85% zone I try to avoid in training so it's either below 145 or over 160. On a long ride or group ride I'll use that 80-85% zone to match speed and I can do that all day long, Therefore, too much training time in that 80-85 zone and you get stuck, many never go hard enough to improve or easy enough to recover. Every day is the same. As the season goes on you get more endurance but get slower and the muscles break down. You lose that snap or burst of speed keep a wheel or bridge a gap. At 57 I can still get to 187-193 at times, chasing young studs up hills.
There is something to be said for an efficient pedal stroke and using RPM's vs big gears. I always work on this, at my age and physical issues that limit me, it's the efficiency that keeps me able to hang in there.
Stress + Rest = Adaptation If you are stressing your muscles you have part of the equation. Rest/recover and have at it again.
| current weight: 192.0