Conditioning help

[ryanm]

Just started riding again about 4 months ago after a 2 year hiatus. Now I'm over 30 and having a hard time getting my legs back.

I have been riding about 3-4 times per week. My Cardio feels great now but on the tougher climbs my legs burn out much sooner than the rest of me.

What can I do between rides to build climbing strength and endurance?

Thanks alot!!
Ryanm

[BSki]

Rest

The only way to get stronger is to push yourself to your limit, than take a day or two to rest the legs so they can get stronger.

[DISCO]

stretch, and try some pilates or yoga so that you are developing your body as a whole versus blasting your lowers and having the top wither.

My strategy is to stretch before during and after also take lots of breaks to ensure nothing goes numb. It's a good plan for general fitness/recreation riding but you may want to consult a trainer if you plan to do Tri's or endurance events. In addition I like to swim, hit weights or a heavy bag to balance out every considerable ride. It's not about going for the world record but just keeping things balanced. You will find that a little extra preparation will pay huge dividends down the trail.

[onegymrat]

I would recommend for you to continue riding on a regular basis to build up the muscle endurance. Pick some loops and time when your legs poop out and/or how quickly you finish. Keep working it! You can get much better results, in a quicker manner, with a day of weight training each week. There are just some muscles that cannot be strengthened on the saddle, and it's not limited to your legs. Plenty of support spots where you bonk and you blame it on your legs...like your core, shoulders and back had much to do with it as well.

The most important of all would be your recovery and nutrition. After all, this would be the "between rides" to which you referred. Without proper food and time to rest, you will not be gaining the results that you want. There is much to consider on this subject, but an important one to point out is to get some quality nutrition in you 30-60 minutes after your ride is done.

[Nagaredama]

If you can't ride try taking spin classes at the gym, those helped me a lot. You could also try air squats as fast as possible to help train your muscles to use lactic acid more efficiently.

[ryanm]

Thank you all for the great advice. This is quickly becoming my favorite website!

I did a couple murderous climbs yesterday to my absolute limit. Should I stay off the bike today or just do something light to loosen up?

Thanks again.

[Nagaredama]

Originally Posted by ryanm

Thank you all for the great advice. This is quickly becoming my favorite website!

I did a couple murderous climbs yesterday to my absolute limit. Should I stay off the bike today or just do something light to loosen up?

Thanks again.

Depends how your legs feel. General consensus would be to do an easy light spin. If you legs feel normal I would hammer them again.

[ryanm]

Originally Posted by Nagaredama

Depends how your legs feel. General consensus would be to do an easy light spin. If you legs feel normal I would hammer them again.

Thanks, not quite normal but I definitely want to ride so I think I will just ride around the neighborhood for a while.

[bikeazoid2.0]

check out: http://www.bicycling.com/channel/0,6...tion=_*topnav*
it's bicycling magazines website. they have a training tab. check it out see if it helps. "fit chick's" (fitness guru) columns/regimen's should whip you into shape.