A Realistic Workout Schedule: Gym & Road

[extra-vert]

Hi Ladies,

Some help here please. I would like to get in better shape for cycling. I'm already paying about $65 each month for the gym and God knows what already for cycling stuff. I would obviously like to do both several times a week, but they're always saying you need rest days blah blah blah. Does anyone have any thoughts on how often I can cycle, (including spinerval dvd sessions), swim and do weights a week? What's too much, etc etc????:confused:

[Cassandra_Cain]

Hey there :)

Your question is perfectly valid and reasonable, but it is a highly, highly individual thing. Yes yes, I know it sounds a bit wishy-washy maybe, but it does depend a great deal on your body, physiology, etc etc.

Also what are your goals? I think most of us would say we would like improvement, but how do you define it? Are you wanting to do a certain ride, a big mountain climb, a tour, a century, commute to work everyday, lose weight, etc??? Besides cycling, how much are you going to be doing other physical activity - weights, running, etc?

Give us some more details and I think a more useful answer can be obtained.

About rest days - I am a big believer in them, you can't get better by going out and riding (or any other endurance activity) when your body is tired and still recovering from previous workouts.

[extra-vert]

Let's see.. I suppose the goal is to be able to race (cycling) if I decide to try it, but other than that, I would like to lose about 8-10 lbs, and generally just get in better shape. I love to play! i love various sports, I am 36, but I want to play like I am still 26. Does that help?

[Cassandra_Cain]

Ok that's a start.

So put racing down as more of a long-term thing. For now, maybe focus on losing the weight you mentioned.

The easiest way is just doing it the proven way. Watch your diet and exercise a lot. I think long rides, 2+ hours & a sensible diet are the ticket to weight loss. Commuting helps too since you ride twice a day. All of this will put your metabolism into overdrive.

So maybe 2-3 days riding, 2 days of whatever else you want - weight/swimming/etc.

I'd probably have a good 2 solid days of not doing any exercise in the course of each week. Instead do something relaxing or work on stretching.

[light_sabe_r]

Your fitenness regime all depends on you! What you can physically and mentally handle and in what space of time. The best way of finding that out is by getting a personal trainer.

I know they're expensive... You're already a part of a gym so why not ask them if they have a personal training program. but if you haunt around a University campus you might get lucky like I did. I got a flyer at work (university of Queensland) about "volunteers for personal training sessions with 3rd year bachelor of Human Movement students"

BEST THING I'VE DONE!

With my (cheap... $40 for 8 weeks) student personal trainer, we worked once a week together on builing up strength and flexibility as well as increasing aerobic capacity so I could attempt to keep up with BF on his bike.

My sessions finished last week. I studied from my trainer and have learnt a whole range of excercises to continue with either at a gym or home on my own, or even on the bike.

So yeah. Don't get one forever... Book one a week for two months and then move on out on your own. By that stage you'll KNOW what you can handle and can keep doing what he/she taught you.


NOW as for including riding, gym and swimming in your training... if you're not already, Why not use your bike to commute from home to the gym and the pool and work? Something as simple as that builds up muscles really quickly and you'll find if you travel the same route the hill you were struggling up one day will seem like a flat in a few weeks time.

[extra-vert]

Thanks girls - all good suggestions. I do try to bike commute when possible. I might just spring for a few training sessions - maybe.

[Bad JuJu]

Regarding how many days a week you can train, certainly it depends on your goals but I want to add something that you might want to consider, esp. since you say you're 36 but want to play like you're still 26--love that!

But here's the thing. I recently read the book Younger Next Year, which talks about a lot of new findings in the science of how we age. The authors (co-written by a doc and a retired attorney) recommend that we exercise at least 6 days a week, and they don't mean just taking a walk. They're talking about strenuous exercise, like running, rowing, and cycling--in fact, they favor cycling. The schedule they suggest is 4 days cardio, 2 days weight-training, but obviously that's flexible, again depending on personal goals. They say that this kind of regimen can seriously cut back on the negative effects of aging. Obviously we'll still age, but our bodies will be more robust and we'll be able to enjoy life a lot longer than if we devoted our time to watching soap operas and eating bon-bons. Not that there's anything wrong with soap operas and bon-bons ;) --everything in moderation, ya know.

[SouthernBelle]

I can't speak much to cycling training, but I can to weight training. I second (or third) the suggestion to engage a PT to set up a regimen, esp. if you don't have a knowledge base. Look to improve your legs and core. Maintain or improve your upper body depending on where you already are there. You want your arms to look good in a strappy jersey. :p

With the days shortening and time changing at the end of Oct., my riding time will be curtailed so I will be spending more time at the gym and will be emphasizing those spots.

It's always helpful to tell your trainer what you want or you will get a rether generic program.

[cherinyc]

With the days shortening and time changing at the end of Oct., my riding time will be curtailed so I will be spending more time at the gym and will be emphasizing those spots.


This is the part that I'm struggling with.
By the time I had made the decision to start bicycling and finally got my first bike (June 29, 2006), the longest day of the year had passed, and the days were already getting shorter. July and half of August were great (but I was still learning how to shift, clip in and out, etc), then we had about 3 weeks of rain up here in the NE. By the time I got back on my bike again (trying to squeeze a ride in after work) I was barely able to go 15 miles before it got dark. I've become completely dependent on the weekends, which lately have included at least 1 rainy day. My BF (a long time cyclist) said the other day, "This isn't good. We've become weekend warriors".
Even though I just started cycling, I feel crappy when I don't keep up with it....like all my previous work is going down the drain. And, unfortunately, the longer I am off, the harder it is to get back on. (saddle soreness included)

I can't afford to join a gym or get a personal trainer (I am moving in 2 months anyway) and I certainly can't afford to work less so I can ride more.
I too, after just celebrating another b-day, realize that I want to keep feeling young, and by the way - bicycling certainly makes me feel young...and STRONG:D but how do I keep it up when the sun won't stay up?:mad:
BF has been talking about getting us each our own trainer, for inside, but....I feel like I will get bored of it REAL fast.

So.....extra, Cass, light, Ju, Belle....how do you all do it? How do you fit everything in?
I am struggling for time as it is, but the shortened days just kill me.

[Veronica]

1. Get lights and ride before work or after work.

2. Get a trainer and some training DVDs and ride in the house.

V.

[GLC1968]

1. Get lights and ride before work or after work.

2. Get a trainer and some training DVDs and ride in the house.

V.

Ditto and add:

1) Buy a couple of workout DVD's (core, weights, cardio) to supplement your cycling. (Cathe Friedrich, Firm, Tracie Long Training, etc)

2) Buy some free weights (dumbells are cheap if you get them used) and a stability ball.

With the trainer, the lights for outdoor rides, and some basic weight work and supplemental cardio, you'll have all the tools you need to get in (and stay in) great off-season shape (without a gym or extended daylight hours)!

[han-grrl]

The best course of action is to talk to a trainer and coach. A coach will outline what swimming and bike workouts you need to do...the trainer can help you out with the weights and weight loss. Some coaches know about weigths, but most do not which is why i recommend talking to two separate people. Make sure the trainer is someone knowledgeable about sport, because training for endurance is different than doing weights for general health.

the coach might be a bit more of a long term investment, but there are many online coaches with generic programs out there that are not so much money. the trainer you can meet up with once a month.

you can invest in weights and bands and a ball and do your workouts at home, but it depends on your personality and motivation. I have actually been researching (i am a trainer - my specialty is in-home training) and at home exercisers tend to stay at it for much longer as long as they have instruction. pretty interesting.

Good luck!

hannah

[SouthernBelle]

I sympathize with not wanting to buy anything until after you have moved. Can't blame you there.

I've been trying to ride every decent day after work, but those rides seem to be getting shorter. :o

I'm hoping to run across a decent 2nd hand cardio bike suitable for spinning. I belong to a very nice gym with just OK spinning bikes.

Wanted to mention that there are all kinds of podcasts out there for myriad different types of workouts for free. I like free.

[midgetcycler]

So.....extra, Cass, light, Ju, Belle....how do you all do it? How do you fit everything in?
I am struggling for time as it is, but the shortened days just kill me.

Since you're moving anyway, why not move to the south?? :D The weather is decent enough here pretty much year round. I see lots of cyclists out even in January. Of course it's not all sun shiny perfect weather, but with a windbreaker and long pants, it's comfortable enough.

[xeney]

I thought I would be really bored with a trainer, but I'm not. Well, it's boring, but it's manageable boring. We used to have a stationary bike (still do ... anyone want it?) and that was horrible. It was so loud that you couldn't watch TV or even listen to headphones without cranking them up to a scary level, and it was uncomfortable to ride, and the angle was wrong for holding a book.

The trainer is a lot nicer. We have a book rack that I have not used yet, but my husband uses it so that he can study on the trainer. I listen to books on tape and those work pretty well, but my favorite thing so far, honestly, is to just set it up facing the television, turn on closed captioning (because even though the fluid trainer is quieter than the stationary bike it is still a little too loud to hear everything on the TV), and watch something stupid. It has to be something stupid because otherwise I get involved and stop pedaling. Those old Survivor reruns on OLN are good, and so are old X-Files and Law and Order reruns.

My husband is all meticulous with his intervals, but I am lazy even when it comes to exercise, so I go by commercial breaks and I just switch between the big ring and the little ring at every commercial. (Also, I have Tivo and I keep the remote on a table nearby, because if I had to pedal through commercials I would give up and go do something more interesting.)

It helps that I don't watch much TV otherwise. I was in the best shape of my life the year I made the rule that I could only watch TV if I was also exercising.

[Cassandra_Cain]

1. Get lights and ride before work or after work.

2. Get a trainer and some training DVDs and ride in the house.

V.

You read my mind!

Shortened days still suck, but we do the best we can - the above helps a lot!

[extra-vert]

Well I'm in Sunny California, but I bought a fluid trainer anyway, (used from ebay). The biggest favor you can do for yourself if you're riding indoors and you really want the workout is to get one or two of two "Spinervals" DVDs. Talk about cranking it up a notch!

Btw, I love Bab JuJu's response about the workout - Very helpful! Thank you!

:D

Now, just to motivate!

[cherinyc]

Since you're moving anyway, why not move to the south?? :D The weather is decent enough here pretty much year round. I see lots of cyclists out even in January. Of course it's not all sun shiny perfect weather, but with a windbreaker and long pants, it's comfortable enough.

Actually, I am moving to Denver, CO - which is more South than NJ. I hear that the weather is milder there, with more sunny days....so maybe I will have more "good riding" days.

Re: the suggestions about getting lights and riding at night....the area I currently live is NOT very bicycle friendly, even in daylight. There are practically no shoulders (just steep drop offs) and tons of potholes. I also have something called night myopia, which means I can't see very well in the dark even with lights. I feel that if I don't end up killing myself first, that one of the lovely residents of the Garbage...I mean Garden State would do it for me.

What's the return policy on these trainers I wonder, say if I realized after a month, that I just hated riding indoors?

[Lenusik]

Let's see.. I suppose the goal is to be able to race (cycling) if I decide to try it, but other than that, I would like to lose about 8-10 lbs, and generally just get in better shape. I love to play! i love various sports, I am 36, but I want to play like I am still 26. Does that help?

I am very imppressed that you have well defined goals. Most people cannot figure out what they want. You are already on the right path. Therefore, you goal to race soon is very attainable. Maybe, set it for spring time.

Having a trainer is a good thing, but if you have someone to push you, it definitely work. I started riding with my DH and he is GOOD. In a year I could already ride with the best amature women riders and beat plenty of men. So, have someone to push you.

In terms of your schedule. Certainly be realistic. There is aways a point of deminishing retunrs. I would ride 3-4 times a week, preferably longer rides. But if your rides are aroud 20 miles, ride hard or use intervals. Then do your other activities 2 times a week (for me it is competitive tennis). Leave 1 day to recover. With time, you may need 2 days depending on how hard you work out and your personal recovery schedule.

[xeney]

Re: returning trainers. Performance told us we could return it for any reason within six months, I think? Double check that. We went to the local store and they were pretty helpful in the selection process. REI is also a possibility -- they sell them online, I think, and you can return anything at REI.