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????

[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.

[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.