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Jocko
I went cycling today, and while I was decent with the cardio my legs gave out after about five miles. I could barely walk for 20 minutes when I got home. The hills just killed me. How long will it take to build up some strength and endurance in my legs. I'm 36.
Thanks.
Answer
If you're doing it right, with no physical limitations - not long. The key words being "doing it right".
#1) A lot of cyclists have the saddle (seat) too low. This prevents the legs from getting the full extent of power they are capable of. With the ball of your foot on the center of the pedal, there should only be a slight bend in the knee at the 6 o'clock position.
#2) "Spin" don't mash down or "push" on the pedals with anything more than moderate pedal pressure. I know this doesn't make sense for climbing hills. The higher your "cadence" (rpm on the pedals) is - the easier it will be. By building up as much rpm on the pedals at the base of a hill, the easier it will be over time to climb hills. Most would say a good cadence is between 70 - 90 rpm on flat land. I say - a lot depends on the physical condition of the rider & the weight of the rider.
Case in point... A friend has a bicycle nearly identical to mine. His - a 2009 Raleigh Sojourn 'touring road bike'. Mine - a 2011 model. Basically the same. Both steel frame (heavy) bicycles but with good low gears to climb hills. His "ideal" cadence is around 82 - 85. Mine (being a lot heavier person) is around 90 - 95. Although we both might be traveling at the same speed, I will most likely be spinning at a higher cadence in a lower gear. For acceleration & to climb hills, pros can hit 100-125 rpm easily. Actually - anyone should be able to do this, at least for a short burst of speed.
I kinda chuckled at the 5 mile mark - because it reminded me - of ME several years ago. Same situation. Thought I would die. Keep at it. It gets better. Links below may be helpful.
If you're doing it right, with no physical limitations - not long. The key words being "doing it right".
#1) A lot of cyclists have the saddle (seat) too low. This prevents the legs from getting the full extent of power they are capable of. With the ball of your foot on the center of the pedal, there should only be a slight bend in the knee at the 6 o'clock position.
#2) "Spin" don't mash down or "push" on the pedals with anything more than moderate pedal pressure. I know this doesn't make sense for climbing hills. The higher your "cadence" (rpm on the pedals) is - the easier it will be. By building up as much rpm on the pedals at the base of a hill, the easier it will be over time to climb hills. Most would say a good cadence is between 70 - 90 rpm on flat land. I say - a lot depends on the physical condition of the rider & the weight of the rider.
Case in point... A friend has a bicycle nearly identical to mine. His - a 2009 Raleigh Sojourn 'touring road bike'. Mine - a 2011 model. Basically the same. Both steel frame (heavy) bicycles but with good low gears to climb hills. His "ideal" cadence is around 82 - 85. Mine (being a lot heavier person) is around 90 - 95. Although we both might be traveling at the same speed, I will most likely be spinning at a higher cadence in a lower gear. For acceleration & to climb hills, pros can hit 100-125 rpm easily. Actually - anyone should be able to do this, at least for a short burst of speed.
I kinda chuckled at the 5 mile mark - because it reminded me - of ME several years ago. Same situation. Thought I would die. Keep at it. It gets better. Links below may be helpful.
I want to bike across america in 2010. What kind of training should I be doing?
whompa
Assume I'm starting from about zero...How can I work up to the 3000 mile trip throughout the year?
Answer
Your too late for 2010 and 2011 will be a training year. You need to get on your bike and ride as much as possible. You want to get a good touring bike that is the proper size. You need to spend as much time as possible on the bike to get your butt in shape enough to handle hours of saddle time. You want to learn to pedal at 70-90 rpn's in a gear that is easy to spin. Pedaling slower and mashing on the pedals will wear out your legs very quickly. You need to be able to ride 50-75 miles a day with a loaded bike. I would look for a few charity rides of 60-100 or more to get an idea of long distance cycling. It will take you about two years to get into shape to do a 3,000 mile ride and you want to travel West to East so you have the wind at your back. It will make a huge difference.
There are plenty of sites about touring.
http://www.ultracycling.com/training/training.html
Your too late for 2010 and 2011 will be a training year. You need to get on your bike and ride as much as possible. You want to get a good touring bike that is the proper size. You need to spend as much time as possible on the bike to get your butt in shape enough to handle hours of saddle time. You want to learn to pedal at 70-90 rpn's in a gear that is easy to spin. Pedaling slower and mashing on the pedals will wear out your legs very quickly. You need to be able to ride 50-75 miles a day with a loaded bike. I would look for a few charity rides of 60-100 or more to get an idea of long distance cycling. It will take you about two years to get into shape to do a 3,000 mile ride and you want to travel West to East so you have the wind at your back. It will make a huge difference.
There are plenty of sites about touring.
http://www.ultracycling.com/training/training.html
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