Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[midlandsgrimpeur]

Is this any good @Legs @midlandsgrimpeur @HLaB

Thank you though.


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That is a much better cadence. As you get fitter you will be able to use a wider spread of gears so you may find your average cadence drops a little as you use a combination of big front chainring for cycling on flat roads and smaller chainring for hills.

 

[midlandsgrimpeur]

I have also realised that cycling in low cadence made my muscles feel totally drained and cycling in higher gear was tiring me way too early ( fatigue). I found out today that I should stay between the 12-14th gear to be more effective on the bike.

That brings me to my next question - how do I improve my overall cycling ability? I cannot follow any training apps / coaches as I cant commit whole heartedly at this point. Any other natural ways to get better other than riding more?

Yes, big gear and low cadence will certainly be harder on thighs and knees.

60-90mins of cycling 3-4 times a week is a good place to start. Avoid the temptation to do too much too soon. I have seen people new to cycling trying to do 10+ hrs a week which is way too much. 5 or 6 hrs a week at a steady pace to build fitness over a few months is a good starting point.

 

[spokeweasel]

I will stick with 2 rides / week, slowly add in a Sunday & then follow the advice given above by the more experienced cyclists. Thanks once again lads.

 

[HLaB]

I have also realised that cycling in low cadence made my muscles feel totally drained and cycling in higher gear was tiring me way too early ( fatigue). I found out today that I should stay between the 12-14th gear to be more effective on the bike.

That brings me to my next question - how do I improve my overall cycling ability? I cannot follow any training apps / coaches as I cant commit whole heartedly at this point. Any other natural ways to get better other than riding more?

Good stuff your stats look a lot more comfortable.

Speedwise you can make marginal gains, type of bike/ position, wheels, tyres etc but riding more (as long as you don't wear your self out)/ training has the greatest effect. I use the TrainerRoad app, I quite like how it adapts around me and my schedule and that you can take sessions outside. I miss quite a lot of sessions in the summer though as I'm too much into group riding for the social benefits.

As to cleats, they help with keeping your foot in the right place to deliver power so they will be a help eventually. There's no need to rush though.

 

[HLaB]

A recovery ride and bike test dow to Alconbury Weald. The results of the test is that I'm going with 650ml bottles, so I might get a drink on the move. With 750ml bottles I could only get them out when stopped and once in 30miles probably isn't enough.

 

[spokeweasel]

Didn’t think I would be able to do what I did today with 28 mph crosswinds and headwinds. Glad I could maintain the speed / cadence.

Got ran over twice almost. A middle aged couple kept reversing despite me being in their view. I had to bang their boot to make them stop. Just drove off with no regrets whatsoever. Second, a guy was taking pictures of his gf and just randomly turned on to the road. That was more scary than the car tbh.

 

[ivegotabike]

Thank you. No, I was very comfortable but a bit tired not because of the effort but I didn’t take anything with me to eat. Just carried a bottle of water. I thought it’s cloudy so I won’t need to eat but how wrong was I?. 28 degrees with clear skies 30 minutes into the ride.


Yes sir, duly noted again. I will try to incorporate it but chances are slim with winter approaching. Will give it my 100% for as long as I can.

Two rides / week is the maximum I do now. Will have to sneak in a Sunday every now & then into the schedule.

With two rides per week you can definitely make progress.

Consider:

1. Extending the duration of one of the rides by a few minutes on a week by week basis. Don't make it harder in terms of intensity, but try to find a way to grab another five minutes.

2. Using a particular climb that you like on one of your routes to your advantage. Hill repeats! Ride up it, turn round and ride back down it, turn round and ride back up it. Two repeats, three, four, five... whatever takes your fancy!

Then continue with the rest of the route.

3. How much time you spend freewheeling / coasting. If there is a way to keep pedalling for more of the ride, you are getting more work in.

By the time winter comes, you might be enjoying cycling enough to consider buying an indoor trainer. That is a whole different world of fun.

Cleats and clip in pedals (e.g. SPD / Look / etc). Definitely something to think about as you accumulate more time on the bike. Holding the foot in the right position and having a solid / stiff soled shoe definitely helps. But, for now, wear whatever you have that feels most comfortable.