bicycle riding

nancy324

nancy324

Cathlete
I've always preferred to exercise indoors, where I have maximum control and don't have to worry about weather. But my husband has become a very dedicated bike rider and really wants me to start riding with him. I'd like to go with him from time to time just for fun. I'm assuming that in order to get in shape I need to concentrate on my endurance? Can you educated folk confirm this for me? Also, can you confirm that Power Hour would be the workout to use? Say, twice per week? I'm currently doing the entire PS series twice per week, and I love my budding muscles, but I could cut down a bit to fit PH in.

Also, could you confirm that its mostly the quads that are engaged during bike riding, or are there other muscles that are tested? Thanks so much folks!
-Nancy
 
Hi Nancy,

First the muscle question: Yes, cycling is quad intensive but glutes & hamstrings are worked hard, especially on hills. Calves transfer power to the pedals. You need a strong core (abs & lower back) or your lower back will ache. Last, but not least, hip flexors. So just about everything below your bra strap.

As far as off the bike training, it depends on how far you intend to ride & the terrain. The leg work in PS is great base training for cycling but I don't do it when I'm riding a lot. It's advantage over PH are the step-ups (hip flexors & glutes) & the isolation work done on the floor. If you've been doing PS twice a week (Wow!), your concern should be aerobic endurance not muscular endurance.

Some unsolicited advice: make sure you & the hubby are on the same page regarding your rides together. You are not going to be able to ride at his regular pace when you start riding. Your rides together need to be on his recovery day, not one of his training days. Keep the distance short, no more than 1 hour. Come home smiling, not snarling.

Debra
 
Debra,
All your advice sounds excellent. I do cardio workouts also, so I may be somewhat aerobically fit, though not compared to my husband. He says that because I weigh so much less than he does that I have less weight to carry and will therefore be able to keep up with him. Does that sound credible?
-Nancy
 
I'm afraid not. I think he's just trying to encourage you. Your lighter weight is canceled out by your smaller shorter weaker legs.
 
I think he's trying to motivate you, which is sweet. You need to train the sports specific muscles & learn some technique. Your fitness level will allow you to progress quickly but there's still a learning curve (& the darn saddle) unless you've been doing some indoor cycling.

The key to fun & injury free fitness cycling is to build mileage slowly. Just like running.

A lean physique really does help when climbing hills but you'll notice that the pro sprinters are pretty hefty.

Have fun Nancy!

Debra
 
Hey, you never know, maybe is is HIM that will have to keep up with YOU. I know my bike workouts felt alot easier after incorporating Cathe into my routine. You are quite possibly fitter than you give yourself credit for!!! Go for it!
 
Hey, you never know, maybe is is HIM that will have to keep up with YOU. I know my bike workouts felt alot easier after incorporating Cathe into my routine. You are quite possibly fitter than you give yourself credit for!!! Go for it!
 
Believe it or not, Kickboxing helps too

Hi Nancy,

Your answers were beautifully covered (Hi Debra:))...when you see Debra speak biking..she's right on the mark. I've gotten more than a few good tidbits over the years from her.

I'll add my 2cents. Being more a recreational cyclist;-) I really rely on my video workouts for training. I seem to lean towards the kickboxing workouts to strengthen the hipflexors and glutes..as long as you have good kicking workouts, you'll nail these muscles. Powerstrike is awesome for this. Cathe's Cardio Kicks is super too..she not only nails a lot of the good old fashioned hi/lo moves for leg conditioning..but it's a gooooood endurance burner as well. Working in a good variety of videos to help crosstrain will help the endurance factor along with working on building up your miles on those outside rides.

As Debra mentioned..the core needs more focus than one would think during bike rides. Overall strength can be just as important as the cardio part. You'll certainly benefit on long bike rides if all your muscles are strong and ready..legs, arms..but especially core. I've been using Cathe's new Ab hits this past week with her plank work especially for bike riding...it's a love hate thing;-)...but it does work.

I had to giggle at your DH's comment...you can tell your husband;-)..your lighter weight would help if he were riding you up that hill LOL.

Happy riding:)


http://publish.hometown.aol.com/naconfer/images/cathechicksig.jpg
 
? about core strength

I went for my first non-recreational bike ride last week (4 miles) and my lower back fell asleep! This never happens while spinning so I thought it was my bike and leveled out my seat. I have yet to try the ride again. Any thoughts?

Andrea
 
RE: ? about core strength

Maybe you were in the same position too long but I don't really know. Try some cat back arches occasionally to release some tension. Let me know if it works.
 
RE: Believe it or not, Kickboxing helps too

Thanks, Nancy. BTW, how did you get your picture into your profile? We can't make it work. Your logo is great too!
-Nancy S.
 
picture in profile

Hi Nancy,
Are you trying to load it from your hard drive? I took a peak at your profile and it appears that you have it linked from your c drive? If that's the case, you'll need to upload it to the web on some free page and link from there. If you're an AOL user you have the opportunity to make your own webpage free...that's pretty much what I do and I use the space just as a bulletin board for storing my images I link to sites...mostly forums;-). Hope that helps:).


http://publish.hometown.aol.com/naconfer/images/cathechicksig.jpg
 
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