I ran into this with swimming--after six months, my regular routine didn't seem to be as effective. Since I really couldn't commit any more time to the pool, I decided that going faster was my only option. So I added sprint training to my schedule--same time in the pool, harder workout, helped my recovery time tremendously, and made my non-sprint times significantly faster, so my whole workout is more productive.
Lauren Sri Lanka
If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr
And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin
Life is too short for self-hatred and celery sticks. ~~Marilyn Wann
I agree that you should try to make your biking more difficult- either by increasing speed or adding additional weight to your bike so you have to exert more effort.
I also think it shouldn't be an either-or proposition. Why not add in 10-15 minutes of a different activity? You can get a good strength workout at home even without equipment (there are tons of great ones here) and you could do some HIIT or jump rope or run some stairs when you're done with classes.
Healthy choices and actions have positive impacts, even if the scale doesn't move!
Don't stop biking! It's so much better for you than sitting in a car, no matter what else you do with the time "saved" by driving.
Try introducing sprints into your commute. Track your ride through Strava or another app, and try to beat your best times on various parts of your route. Riding 11 miles can definitely get your heart rate up if you push it!
Carry your bike up a couple of flights of stairs at some point, either during the route, or at either end.
Find the hilliest path you can, if you have the option of choosing different routes to bike.
Do simple upper-body workouts at home with your bike as a weight, or gallons of water, or look up body-weight upper body exercises.
Stand up on the bike when climbing or accelerating - figuring out how to do this will give you a good boost when you need to get somewhere fast, and it uses a slightly different batch of muscles, so it's a good way to switch things up while riding.
I lived in Seattle for 2.5 years with biking and riding the bus as my only methods of transportation - with 2 kids under 6. I started to hit that same plateau after about 2 years, too (despite hauling those munchkins around hilly Seattle in a trailer!), so I made a commitment to do a triathlon, which forced me to add swimming and biking to the mix, which helped. Maybe sign yourself up for a long-distance or hilly ride to give yourself a goal to switch things up?
Edited by: ENGINEERMOM at: 1/8/2018 (12:42)
Take life one day at a time - enjoy today before you worry about tomorrow.
You could also add some HIIT stops along your commute. Every mile, stop and do some pushups/mountain climbers, crunches, or any other of a wide variety of body weight exercises. It will add some time to your commute, but less than another, separate workout, and will give you some strength training which is likely to help you see some results.
Add in faster pedaling sessions between stops to get the HR up, and that will keep the time from becoming too much extra :) Carry a small towel to lay out on the ground if you're in city limits where it might be gross to lay down LOL.
AJ Daly City, CA
Four wheels move the body, Two wheels move the soul.
Try not, do or do not. There is no try.
Never argue with an idiot - they will drag you down to their level and beat you with experience.
Rolling along on wheels is a very efficient way to go. The biggest calorie burning aspect of cycling is overcoming air resistance. Air resistance is very low below 12 mph, but increases exponentially from there. Doubling your speed requires an eight-fold effort in overcoming air resistance.
So the solution to your problem is just to ride faster. You will burn more calories covering the same distance, you will get your heart rate up and create more health and fitness benefits, and you will actually save time. Not just win-win, but win-win-win.
If you are currently riding at 12 mph, try lifting that to 15 mph
Personally, I tend to add a short training loop to my commute - I'm already on my bike, and warmed up,etc, so the extra 10 minutes is pure training. Whereas if I had to go for a ride specially from home, there is a whole lot more faffing about finding my helment, getting my bike out, etc. A 10 minute ride would probably take 30 minutes with all the extras.
That said, cross-training with running does have some advantages. Your body gets efficient (ie. burns fewer calories) at anything it does regularly - which is why you are burning as much with your cycling as you used to. So adding running will keep your body guessing, and build a more broadly-based fitness. Plus the impact of running helps build bone density, which can help avoid osteoporosis later in life.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 183.0
Fitness Minutes: (231)
1/4/18 5:31 P
So I started biking a lot about 2 years ago. I would bike either for fun or transportation, partially for exercise and partially because I hate driving. I was averaging 15-20 miles a day about 5 days a week, and some light mileage on the weekends. When I started college and got a job, that went up to 25-30 miles a day during school days and maybe 5-10 miles a day on the weekends. When I first started, I was losing weight even though I ate whatever I wanted, but two years of heavy biking later and it doesn't feel the same. My commute to school is 11 miles each way but I barely even notice it, it doesn't get my heart rate up at all. And it doesn't affect my weight any more, I can bike 30 miles in a day and still gain weight if I don't watch what I eat (this isn't weight on a scale, by the way - I don't track my weight religiously but I can tell by eyeball when I've gained an inch or two). The answer here is obvious, that I need to change it up and start doing different forms of exercise that my body hasn't settled into.
The main problem here is just time. Biking for transportation is already about 2 hours of exercise a day and as a working student, I don't have enough hours in a day to make that 3 or 4. So am I supposed to cut back on biking in order to fit in other forms of exercise, or squeeze in different types of workouts throughout the day? Driving instead of biking really only cuts about 20-30 minutes off my commute, but I guess I could use that to go for a run in the morning instead. But is it worth it to do 0 hours of biking so that I can run for 30 minutes, instead of 2 hours of biking?
I guess my question is, to what extent should I substitute other forms of exercise for biking? Let's say I'm subbing running for biking, which is realistically what would happen since running is the only other kind of exercise I like. Would it be more effective to do less exercise overall, but 60% of it is running, or more exercise overall, but only 15% of it is running? How should I try to manuver this?