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Post by xhibo on Oct 17, 2005 11:27:27 GMT 8
hey guys, im xhi, fitness trainer and a mtb rider. if you have any questions about your fitness goal. dig me in ;D
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Post by feline13 on Oct 17, 2005 11:35:00 GMT 8
hey guys, im xhi, fitness trainer and a mtb rider. if you have any questions about your fitness goal. dig me in ;D ei sis!!!! welcome to PinoyMTBiker! so you're finally here!
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Post by whoopi on Oct 17, 2005 11:35:18 GMT 8
the legendary XHI is in PinoyMTBiker! welcome sis!
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Post by allegra on Oct 17, 2005 11:51:14 GMT 8
uy , ok ah How long do you train for a race , let's say an AR ? How do you schedule your recovery period sa training? Pwede sample ng training program mo? Thanx much Problema sa relasyon may advice ka din? hehe kidding lang po
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Post by BrusKO on Oct 17, 2005 12:20:55 GMT 8
xhibo,
when going uphill, i seem to breathe more heavily than any of the bikers ive been with. what gives? been on the game for 2 months, riding 10km per day, 100km on weekends. i no longer feel acidic in my muscles like the first weeks i rode but i dont feel my breathing improved.
marcs, got your PM... im actually looking for a SMALL for my wife. thanks man! nice riding with you last weekend!
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Post by marcs on Oct 17, 2005 12:31:50 GMT 8
try ko lang sagutin to, ewan ko kung tama hehehehe
check depth of your breathing. do you tend to take short shallow breaths or long deep ones? try to focus more on breathing deeply. also, exert more effort din when breathing out, expelling as much CO2 as you can.
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Post by bernie on Oct 17, 2005 16:16:36 GMT 8
I experimented this on my own body. I lose 70 lbs. ( almost 2 years)without sacrificing strenth and stamina. -The time I joined here PinoyMTBiker OCTOBER 17, 2003 ( Uy 2nd ANNIVERSARY KO PALA DITO!), I weigh 280 lbs, then after 8 months, down to 240 lbs. now 210 lbs.
I eat as is, no limitations, I avoid hunger, I avoid commercial stuffs even commercial systems like atkins, southbeach diet etc blah blah blah ( Lo-Carb diet is dangerous , it should be not Low but Balanced Carbs )
Yes, No Hunger, I just eat the right kinds of food and the correct combinations and avoided suka, patis, toyo, and catsup. ( sacrifice on taste but not on fullness ) combine this with mountain biking and walking only, plus the regular bowel movement.
This is very gradual but is very effective on my body, my BP, Choleterol, Sugar are all normal.
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Post by whoopi on Oct 17, 2005 19:00:05 GMT 8
naks! may advice column agad ;D
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Post by coolangot ☺ on Oct 17, 2005 22:36:59 GMT 8
hi Xhi!
Welcome sa PinoyMTBiker. I'm sure we have tons of questions about fitness ;D
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Post by coolangot ☺ on Oct 17, 2005 22:41:13 GMT 8
Xhi,
Are there exercises/routines that we can do in the Gym (machines, free weights, etc) or outside the Gym to improve performance lalo na yung hill climbing?
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Post by mountguitars on Oct 18, 2005 4:03:20 GMT 8
xhibo, when going uphill, i seem to breathe more heavily than any of the bikers ive been with. what gives? been on the game for 2 months, riding 10km per day, 100km on weekends. i no longer feel acidic in my muscles like the first weeks i rode but i dont feel my breathing improved. marcs, got your PM... im actually looking for a SMALL for my wife. thanks man! nice riding with you last weekend! same here. when i breathe, its as if i'm sucking all the air out of everybody else's lungs, hehe. i sound like a dog or horse panting heavily. i also took note of my breathing if its shallow or not (from marcs advice) and it doesn't seem to matter if i breathe deeply (which is the only breathing i do anyways) not unless i practice it even when i'm not biking. or maybe i should really stop that smoking habit. i do smoke but occassionally. say 5 stikcs a week, that's it. i think my breathing should improve nevertheless. i bike every weekends, long rides on offroad. or maybe i should bike more? any tips? thanks.
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Post by Ben Dover on Oct 18, 2005 10:00:22 GMT 8
shes not answering...too many questions?... hello?
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Post by allegra on Oct 18, 2005 13:41:44 GMT 8
na shock yata
baka lumipat na ng sport ah
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Post by BrusKO on Oct 18, 2005 18:27:41 GMT 8
i rode up the wall today. during the climb, my left pinky finger got numb. i've been noticing this everytime i do long stretches or long rides even though i change my hand position. as of the moment, its still numb and i've been off the bike for 3 hours now. what could be wrong?
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Post by jr on Oct 18, 2005 22:52:30 GMT 8
Xhi, Are there exercises/routines that we can do in the Gym (machines, free weights, etc) or outside the Gym to improve performance lalo na yung hill climbing? I can help her a little info I know. I use weights 2 to 3 times a week..I do twice a week with 70 to 75% (depends on my body that day) with 3x12 reps of leg press, curl, calves, (3x25 reps with 10lbs weight)back extension, bench press, shoulder and 3x25 stomach crunch. One day of 85 to 90% of same exercise with fast 8 reps . I also notice my heart will go up to 95% (175 PPM) when I'm climbing. But what I do when the ride start, I try to warm up my legs by pedaling really fast for about 10 minutes with low gear (high cadence) just to warm up with my heart rate up to 90%. By doing this I notice my heart rate drop 168 PPM average on climbing. The training for climbing is lots of interval with low gear and fast cadence. Also breathing helps a lot. Try to breath in from your nose the slowly out from your mouth.
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Post by jr on Oct 18, 2005 23:01:14 GMT 8
i rode up the wall today. during the climb, my left pinky finger got numb. i've been noticing this every time i do long stretches or long rides even though i change my hand position. as of the moment, its still numb and i've been off the bike for 3 hours now. what could be wrong? Your problem is lack of circulation..Probably your holding your grip to tight.. also your upper body positioning. Make sure you don't latch your shoulder and lock your arm straight. By doing this your upper body muscle and your neck tend to get tight. Try to bend your arm and let your upper body relax. This also help your lungs taking air freely. The good exercise for this are bench press, upperback, crunch an back extension.
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Post by gilbs72 on Oct 18, 2005 23:48:19 GMT 8
i rode up the wall today. during the climb, my left pinky finger got numb. i've been noticing this everytime i do long stretches or long rides even though i change my hand position. as of the moment, its still numb and i've been off the bike for 3 hours now. what could be wrong? You might also want to read these... Carpal Tunnel Syndrome www.trailrider.com/article_42.shtmlwww.utahmountainbiking.com/firstaid/carpal.htm"Do you ever feel a numbness or tingling in your hand after a ride or the night after a race? Do you sometimes experience a sharp pain that feels like a lightening bolt shooting up your arm and into your shoulder? Do you have trouble holding objects without dropping them? When your working on your bike do you feel clumsy using tools or putting parts back together? If you do, you may be experiencing symptoms of Carpal Tunnel Syndrome (CTS)."
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Post by mountguitars on Oct 19, 2005 6:18:18 GMT 8
Xhi, Are there exercises/routines that we can do in the Gym (machines, free weights, etc) or outside the Gym to improve performance lalo na yung hill climbing? I can help her a little info I know. I use weights 2 to 3 times a week..I do twice a week with 70 to 75% (depends on my body that day) with 3x12 reps of leg press, curl, calves, (3x25 reps with 10lbs weight)back extension, bench press, shoulder and 3x25 stomach crunch. One day of 85 to 90% of same exercise with fast 8 reps . I also notice my heart will go up to 95% (175 PPM) when I'm climbing. But what I do when the ride start, I try to warm up my legs by pedaling really fast for about 10 minutes with low gear (high cadence) just to warm up with my heart rate up to 90%. By doing this I notice my heart rate drop 168 PPM average on climbing. The training for climbing is lots of interval with low gear and fast cadence. Also breathing helps a lot. Try to breath in from your nose the slowly out from your mouth. jr., thanks for the advice. i'll try this one. also, could you provide more tips about using a trainer? i just bought one and i don't know what to do or how to start to begin with. i know there's a certain routine to follow. you just don't pedal on it without making/having objectives. thanks in advance.
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Post by coolangot ☺ on Oct 19, 2005 22:26:27 GMT 8
Xhi, Are there exercises/routines that we can do in the Gym (machines, free weights, etc) or outside the Gym to improve performance lalo na yung hill climbing? I can help her a little info I know. I use weights 2 to 3 times a week..I do twice a week with 70 to 75% (depends on my body that day) with 3x12 reps of leg press, curl, calves, (3x25 reps with 10lbs weight)back extension, bench press, shoulder and 3x25 stomach crunch. One day of 85 to 90% of same exercise with fast 8 reps . I also notice my heart will go up to 95% (175 PPM) when I'm climbing. But what I do when the ride start, I try to warm up my legs by pedaling really fast for about 10 minutes with low gear (high cadence) just to warm up with my heart rate up to 90%. By doing this I notice my heart rate drop 168 PPM average on climbing. The training for climbing is lots of interval with low gear and fast cadence. Also breathing helps a lot. Try to breath in from your nose the slowly out from your mouth. Sir I see that most of your gym routines are for the legs. My current routine kasi is more of upper body(pang body builder routine). I guess I have to change that. Also, I bike commute about 2-3 times a week for my exercise, Does mixing bike commuting and gym ( focusing on legs) be too much? For example I bike MWF and gym TTh, would that tire my leg muscles and leave me with no strength for weekend ( Sat or Sun ) rides?
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Post by jr on Oct 19, 2005 23:09:15 GMT 8
I can help her a little info I know. I use weights 2 to 3 times a week..I do twice a week with 70 to 75% (depends on my body that day) with 3x12 reps of leg press, curl, calves, (3x25 reps with 10lbs weight)back extension, bench press, shoulder and 3x25 stomach crunch. One day of 85 to 90% of same exercise with fast 8 reps . I also notice my heart will go up to 95% (175 PPM) when I'm climbing. But what I do when the ride start, I try to warm up my legs by pedaling really fast for about 10 minutes with low gear (high cadence) just to warm up with my heart rate up to 90%. By doing this I notice my heart rate drop 168 PPM average on climbing. The training for climbing is lots of interval with low gear and fast cadence. Also breathing helps a lot. Try to breath in from your nose the slowly out from your mouth. Sir I see that most of your gym routines are for the legs. My current routine kasi is more of upper body(pang body builder routine). I guess I have to change that. Also, I bike commute about 2-3 times a week for my exercise, Does mixing bike commuting and gym ( focusing on legs) be too much? For example I bike MWF and gym TTh, would that tire my leg muscles and leave me with no strength for weekend ( Sat or Sun ) rides? How agressive you do on commuting? It should have any problem at all. It suppose to help you riding and in competitive skills since only 3 times a week. If you think you are aggressive in your commuting. Try to reduce the weight training to 50% on weight. You are right..most of the exercise I do is design for riding and not on body building. The upper body routine is only for conditioning, carrying the bike and ready for bad spell. When you do mostly upper body exercise is not going to help you in riding. Remember biking is concetrated I would say 70% of your lower body. Also the biger, more upper body muscle more gravity you pulling and more oxygen in take when climbing. I usually do the routine and when I got home I used my trainer for one 1 hour for intervals every other day and 1 hour interval and 1 hour spinning or/1 hour grind using big gear on the front and 13/14 on the back in between. Like MWF 1 hour weight training with 1 hour intervals. TTH 1 intervals and hour spinning or grind (the grind simulate the climbing using big gear). Saturday off and Sunday fun ride.
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Post by jr on Oct 19, 2005 23:17:59 GMT 8
jr., thanks for the advice. i'll try this one. also, could you provide more tips about using a trainer? i just bought one and i don't know what to do or how to start to begin with. i know there's a certain routine to follow. you just don't pedal on it without making/having objectives. thanks in advance. It better if you have a training video to do the trainer or what you do is use big gears and do spinning for 1 -2 hours. Make sure you fell the torque but not to hard also when pedaling. You will feel your heart rate will go up and leave it steady just above your comptable rate. If you have heart rate monitor will help. Trainer is tend to be boring so do it front of TV and no clock around while doing these.
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Post by BrusKO on Oct 20, 2005 13:44:21 GMT 8
I can help her a little info I know. I use weights 2 to 3 times a week..I do twice a week with 70 to 75% (depends on my body that day) with 3x12 reps of leg press, curl, calves, (3x25 reps with 10lbs weight)back extension, bench press, shoulder and 3x25 stomach crunch. One day of 85 to 90% of same exercise with fast 8 reps . I also notice my heart will go up to 95% (175 PPM) when I'm climbing. But what I do when the ride start, I try to warm up my legs by pedaling really fast for about 10 minutes with low gear (high cadence) just to warm up with my heart rate up to 90%. By doing this I notice my heart rate drop 168 PPM average on climbing. The training for climbing is lots of interval with low gear and fast cadence. Also breathing helps a lot. Try to breath in from your nose the slowly out from your mouth. Sir I see that most of your gym routines are for the legs. My current routine kasi is more of upper body(pang body builder routine). I guess I have to change that. Also, I bike commute about 2-3 times a week for my exercise, Does mixing bike commuting and gym ( focusing on legs) be too much? For example I bike MWF and gym TTh, would that tire my leg muscles and leave me with no strength for weekend ( Sat or Sun ) rides? aldous! decide first what you want to concentrate on. do you want to build mass or lose some and in effect lose weight? if you're out to train solely for biking, focus on your legs first then back and abs for core strength. for your back and abs, dont force yourself to carry heavy weights- just do more reps per set, resting 30 seconds per set. its a different story for your legs. do you know that runners when in the gym spend 80% of their time focusing on their leg muscle? so it doesnt follow that since we bike, we're done for the day with regard to our legs. do some squats and lunges without weights just so you get the feel of it. then add on some iron to it. squats with weights (back squat- holding the barbell across your upper back and squat) not only train you to pedal harder for climbing but develops your balance. dont worry about your muscle getting sore the day after and you wouldnt be able to bike hard. muscles are resilient and you will get used to it after awhile. usually when for example i have a ride on a sunday, on friday i use lighter weights on squats- about half of my usual but more reps. saturday i spin. worked for me just this past weekend. with regard to the other muscle group, it all depends on you whether you want to lose or gain mass. more mass whether it be muscle or fat can be detrimental to good biking skills, be it spinning, climbing or downhilling- picture arnold swartzi the terminator on a cross country race. i do lift weights but i make sure they're just heavy enough to tone the muscle, not make me heavier. hope this helps aldous!
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Post by Ben Dover on Oct 20, 2005 13:58:14 GMT 8
oi aldous! dali lang yan...everytime you ride going to boso-boso or sierra madre don't look towards bulalohan!...again, don't look towards bulalohan!
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Post by BrusKO on Oct 20, 2005 14:03:18 GMT 8
BWAHAHAHAHAHAHAHAHAHAHAHA!!!
tolits, if he cant look forward to it, baka dehins sumama!
hehehe biro lang cool... bike buddy ko yan eh!
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Post by Julio on Oct 20, 2005 14:48:41 GMT 8
i do lift weights but i make sure they're just heavy enough to tone the muscle, not make me heavier. hope this helps aldous! On the contrary, lifting weights just heavy enough to suppossedly "tone" the muscles is not enough if you really want to improve your biking performance. Of course at first, you will improve but sooner than later, your imrovement will plateau. i think people have this misconception in their minds that lifting heavier weights will instantly make you heavier Maybe this is because of the age old myth that weighlifting is equal tobodybuilding... Nowadays, strength training programs are so diverse and personalized for each and every sport there is under the sun... If you really want to improve your mountain biking performance to strength training, the ultimate goal should be improving your weight to power ratio which will not be achieved thru lifting weights only heavy enough for "toning" Peace
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Post by allegra on Oct 20, 2005 14:57:43 GMT 8
i do lift weights but i make sure they're just heavy enough to tone the muscle, not make me heavier. hope this helps aldous! Parang si Michael Jordan If you see him nung bagong pasok ng NBA, payat kaya bugbog sa Pistons He got a conditioning coach who built him up , lumaki katawan without sacrificing speed and stamina On the contrary, lifting weights just heavy enough to suppossedly "tone" the muscles is not enough if you really want to improve your biking performance. Of course at first, you will improve but sooner than later, your imrovement will plateau. i think people have this misconception in their minds that lifting heavier weights will instantly make you heavier Maybe this is because of the age old myth that weighlifting is equal tobodybuilding... Nowadays, strength training programs are so diverse and personalized for each and every sport there is under the sun... If you really want to improve your mountain biking performance to strength training, the ultimate goal should be improving your weight to power ratio which will not be achieved thru lifting weights only heavy enough for "toning" Peace
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Post by coolangot ☺ on Oct 20, 2005 16:04:03 GMT 8
oi aldous! dali lang yan...everytime you ride going to boso-boso or sierra madre don't look towards bulalohan!...again, don't look towards bulalohan! nakowww!! baka di ako gumising nyan para sa ride ;D
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Post by whoopi on Oct 20, 2005 17:25:05 GMT 8
oi aldous! dali lang yan...everytime you ride going to boso-boso or sierra madre don't look towards bulalohan!...again, don't look towards bulalohan! nakowww!! baka di ako gumising nyan para sa ride ;D awwww you're taking the joy out of biking. we must bike to binge! ;D
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Post by jr on Oct 20, 2005 21:52:17 GMT 8
On the contrary, lifting weights just heavy enough to suppossedly "tone" the muscles is not enough if you really want to improve your biking performance. Of course at first, you will improve but sooner than later, your imrovement will plateau. i think people have this misconception in their minds that lifting heavier weights will instantly make you heavier Maybe this is because of the age old myth that weighlifting is equal tobodybuilding... Nowadays, strength training programs are so diverse and personalized for each and every sport there is under the sun... If you really want to improve your mountain biking performance to strength training, the ultimate goal should be improving your weight to power ratio which will not be achieved thru lifting weights only heavy enough for "toning" Peace Agree..but when you start weight training start at least 50% of your max weight with 3x12 reps. In about 3 to 4 weeks you can increase with least 80% of max weight with fast and least repetition. Do this about 3 weeks. Then going back to basic high repetition to maintain muscle tone. This exercises combination of your bike training. By the way be careful doing squats dont over bent your knee. How to get max weight.. example: squat use 250 lbs and try to do at least 3 reps. if you be able to 2 or 3 thats your max weight. Then base on that then reduce weight for 50, 60, 70, 80 and 90%. Do these measurement of all exercises as a base.
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Post by xhibo on Oct 21, 2005 13:05:36 GMT 8
ei guys, i'm so overwhelmed by ur questions. andami!!! hehehe dapat pala magseminar nako sainyo for ur questions. senxa n if it took me along time to reply. im training kc 4 my next 36 hour race in batanggas tpos i hv 2 help alot of other athletes w/ der training.
*the question about breathing while biking uphills my advice is to practice breathing also at rest. try breathing to your diaphragm. inhale to ur nose and long exhalation to ur nose also. do atleast 5 breathes everyday to maximize ur oxygen uptake. breathing hard while biking uphills, just try to inhale longer then quick exhale until u get to use w/ ur phase.
*try joining a yoga class, tai-chi, or pilates. these excercises helps alot in maximizing ur breathing
*u need 2 lift weights 2 improve muscle endurance. in cycling kc u use alot of ur lower body but for balance, u use ur abs & lower back kaya u nid 2 focus in this muscles. try doing a static squat for FIVE MINUTES (5) using ur bodyweight kung dehins p kaya mga 2 minutes muna until u can do 15mins. tpos do forward Lunges also fro 5 minutes. focus on ur left leg, kc normally ur right leg is stronger than ur left, para balance sila. imagine if u hv both legs equally strong. for d ABS try doing Ab Cruches also for 5-15minutes.
*remember, we are training 4 muscle endurance this is different from muscle strength kaya when you do this exercise coordin8 it w/ breathing. try breathing d pilates way: inhale nose, long exhale mouth.
*guys, dont forget 2 drink ur multi-vitamins everday!!! eat alot sa breakfast! -non-fat milk 2 x day, 0% fat yougurt 3 x day
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