+1, couldn't agree more. You will feel pain (the non injury type) throughout your exercise if you're doing it hard enough to make gains in strength and endurance. Your brain will be screaming at you to stop. All normal. Muscle soreness post workout (often delayed by 24-48 hours) is completely normal as well, and it is indicative of muscle damage/repair - the mechanism by which you grow muscle tissue and get stronger.
Bicycle endurance: help a couch potato out!
- Thread starter salazch12
- Start date
+1, couldn't agree more. You will feel pain (the non injury type) throughout your exercise if you're doing it hard enough to make gains in strength and endurance. Your brain will be screaming at you to stop. All normal. Muscle soreness post workout (often delayed by 24-48 hours) is completely normal as well, and it is indicative of muscle damage/repair - the mechanism by which you grow muscle tissue and get stronger.
+2. You'll hear it referred to as DOMS or delayed onset muscle soreness. I'm in the gym five days a week and to be honest I look forward to the feeling. It makes me feel every muscle when I move.
Yep, I get delayed soreness as well, and I take it as a sign I've worked hard enough.
My simple rule about pain during exercise:
If it's in the muscles, it's good; if it's in the joints, it's bad ... stop now!
I am not a doctor, did not play one on television, nor have I stayed at a Holiday Inn Express.
+1 on DOMS... that's why we have rest days. We should be using that time to assess our progress, as well as the condition of our muscles/joints.
Gradual progress is the key. Setting goals and recording data will motivate you to keep going. Once your legs tire, do some push-ups, shoulder presses, rows or pull-ups. Again writing down your minutes, resistance, sets, reps...will help you keep going.
Without reading through the read, I would offer this to our OP:
Cycling is a great exercise because it uses a large muscle set. Even though our legs are used every day, the walking motion is different to cycling but is complementary. If you wish to improve your bike endurance, ride as much as you can but don't forget to climb stairs, walk, do squats etc as well.
Cycling is a great exercise because it uses a large muscle set. Even though our legs are used every day, the walking motion is different to cycling but is complementary. If you wish to improve your bike endurance, ride as much as you can but don't forget to climb stairs, walk, do squats etc as well.
Christian,
I would also recommend some taking protein. I don't go overboard, but a shake of casein and colostrum about an hour before bed helps with my recovery times, and serves as a decent dessert. Any GNC or nutrition store will be able to sort you out.
Make sure you get your bike fitted and adjusted to you. Make sure you're comfortable, and don't give yourself excuses. Work through the burn, and recognize legit injury; any setbacks at this early stage could undo all your efforts. Remember, you're on a marathon, not a sprint. Enjoy the ride, literally and metaphorically.
Best of luck,
Mike
I would also recommend some taking protein. I don't go overboard, but a shake of casein and colostrum about an hour before bed helps with my recovery times, and serves as a decent dessert. Any GNC or nutrition store will be able to sort you out.
Make sure you get your bike fitted and adjusted to you. Make sure you're comfortable, and don't give yourself excuses. Work through the burn, and recognize legit injury; any setbacks at this early stage could undo all your efforts. Remember, you're on a marathon, not a sprint. Enjoy the ride, literally and metaphorically.
Best of luck,
Mike
When I got back into Cycling years ago I road 8km on a MUT trail near my condo and thought I was going to die. I started increasing my distance with every ride, riding at a comfortable pace letting all your muscles adapt. Leave the high intensity training until you have a base of at least 1000 KM. Now my recovery rides are 30 km, long rides on the weekends are 100-170km during the summer and some 50-60km days during the week for intervals and steady state/tempo. Endurance just takes time. It's also a good idea to work on your core strength, it's the foundation of you pedal stroke and helps prevent lower back pain while riding. A great website with lots of advice check out CPTIPS.
I was about exactly that size and just as out of shape when I started biking in 2009.
My main piece of advice is to bike outside, don't mess around with a stationary bike. Lots of bike shops have sales around this time of year and you can often get good deals on websites like Craigs List.
If I had to only do a stationary bike, I never would have stuck with it. You live in one of the world's most beautiful places. Get outside and start biking!
Best of luck and feel free to PM me if you have any specific questions.
Lots of good advice here.
+1 on spinning instead of mashing.
+1 on overcoming your mind ... I'm STILL working on that.
+1 on commuting by bike if you can. I do, at least 2-3 days a week, and I'm hoping to up that to 3-4 with even a 5 day week in there. 12 miles one way ... so by the end of the day I have 24 miles and I didn't have to do anything "special" to log those miles. Add in a long ride on the weekends and you're well on your way to becoming a cyclist.
+1 on spinning instead of mashing.
+1 on overcoming your mind ... I'm STILL working on that.
+1 on commuting by bike if you can. I do, at least 2-3 days a week, and I'm hoping to up that to 3-4 with even a 5 day week in there. 12 miles one way ... so by the end of the day I have 24 miles and I didn't have to do anything "special" to log those miles. Add in a long ride on the weekends and you're well on your way to becoming a cyclist.
