Help needed to improve fitness.
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Big-Al



Joined: 30 Oct 2011
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Location: Stockton on Tees

PostPosted: Tue Apr 17, 2012 11:31 am    Post subject: Help needed to improve fitness. Reply with quote

I have been riding now since August but every 3 weeks I go away to work on a ship for 3 weeks and feel when I come home, although I have been using the gym, I feel I am starting all over again with my fitness.

Usual regime when away consists of 20 mins running at 5-6 mph then on to the bike for up to 50 mins (usually 30) at various levels from 5 to 10. start at 5 then increase over 10 mins then repeat.

I then spend 30 mins doing some weights including squat jumps and lunges to increase legs fitness.

Last night I felt as if i am not improving and struggling a fair bit, not sure if it is the running as this only started over the last week and haven't done much if any before.

Just wondering if there is something I am not doing or could change to improve my fitness ready for when I get home each time?

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Gunner



Joined: 15 Apr 2007
Posts: 29326
Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Tue Apr 17, 2012 11:43 am    Post subject: Reply with quote

What equipment (roughly) do you have available?

Are you running on a treadmill?

What do you mean by......"at various levels from 5 to 10. start at 5 then increase over 10 mins then repeat."



Quote:
I then spend 30 mins doing some weights including squat jumps and lunges to increase legs fitness.


Do your legs need to be fit, is that what is giving out on a ride or are you running out puff first.......?

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chopperheys



Joined: 18 Jul 2011
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PostPosted: Tue Apr 17, 2012 11:44 am    Post subject: Reply with quote

Does your diet change when you're away? How often do you use the gym?
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Big-Al



Joined: 30 Oct 2011
Posts: 1019
Location: Stockton on Tees

PostPosted: Tue Apr 17, 2012 1:00 pm    Post subject: Reply with quote

While on the bike I start at level 5, 95rpm for 4 mins then increase one level every 2 mins then after 10 mins back to 5 or 6 then do the same.

Diet is actually better while I am away 3 square meals a day.

we have treadmill, bike and x trainer as well as a rowing machine which (I tend not to use). we also have a weights machine and free weights.

My lungs seem to be fine but legs are giving out long before I run out of puff.

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Gunner



Joined: 15 Apr 2007
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Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Tue Apr 17, 2012 4:40 pm    Post subject: Reply with quote

Big-Al wrote:


My lungs seem to be fine but legs are giving out long before I run out of puff.


Given the above I'd perhaps look at reducing the cadence (rpm) at which you are riding on the exercise bike and upping its resistance to compensate but still try and maintain the same sensation of intensity in an effort to see some strength gains.


On the jogger I suggest you try this routine:


Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute.





And with the weights see if you can incorporate these workouts:

http://www.training4cyclists.com/12-week-strength-program-for-cyclists  /


Wink

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Big-Al



Joined: 30 Oct 2011
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Location: Stockton on Tees

PostPosted: Tue Apr 17, 2012 7:09 pm    Post subject: Reply with quote

Cheers for that Gunner.

How often would you suggest doing this training? are we looking at everyday, or 3-4 times a week?

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Gunner



Joined: 15 Apr 2007
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Location: Under Whitestone-Cliffe on the Lake.

PostPosted: Tue Apr 17, 2012 8:09 pm    Post subject: Reply with quote

I'd say 3 to 6 days a week, it's up to you, find something that gives you the balance you feel you need.

At the end of the day it's about intensity and rest.

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Big-Al



Joined: 30 Oct 2011
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Location: Stockton on Tees

PostPosted: Wed Apr 18, 2012 11:39 am    Post subject: Reply with quote

Cheers, I will hitting the gym tonight after having last night off due to too much vessel movement, hard to run on a treadmill with the ship pitching up and down in 5m waves.
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