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
focus on ur left leg, kc normally ur right leg is stronger than ur left
Hi Sis.. thanks for the feedback. But question on the above. Is this suppose to be vary on person to person? If the person is right handed the right leg is stronger and better balance thant he left side. If the person in left handed also the opposite way.
I'm left handed but my left leg was stonger than my right and better balance.
Baliktad sakin , my left leg is stronger than my right ( I'm right handed ) kasi sa basketball I usually jump off my left leg
" When I'm eating,that's all I think about / If I'm on the march, I just concentrate on marching / If I have to fight,it will be just as good a day to die as any other / If you can concentrate always on the present,you'll be a happy man " - the Camel Driver
It's good that you started a topic where you can give advice on your expertise. The advice you've given is very useful especially for weekend warriors. I'm sure their cycling performance will see some improvement if they follow your advice. Anyway, I'd like to say something about training for muscle endurance in the weights room. I don't think this should be the ultimate goal of any cyclist...
For example, if a biker typically does a 2 hour ride and maintains a conservative cadence of 60 rpm, in a 2 hour ride, he will be able to complete (60rpm x 120 minutes) = 7200 revolutions! I don't think you will be able to mimic this number while doing weight training. So, after stating this, I believe you should use weights for what it is most useful for... which is training for strenght and power. In mountain biking, training for strength is most evident during long climbs. Training for strength and power will enable you to use a bigger gear than normal and thus be more efficent with each pedal revolution.
Recent research coming out has been suggesting that power training for endurance athletes using olympic lifts and plyometrics have improving endurance run times from the 5 km all the way to the marathon. After all, the goal in any race is to finish with the fastest times, not to last as long as you can.
I'd say training for endurance is good at the start, as a base, and will enable you to be a "finisher" but if you want to want to beat your opponents and take a place in the more competitive races, power training will help you a lot.
Post by mountguitars on Oct 23, 2005 4:11:57 GMT 8
nice thread. thanks for opening this topic about training. please add more. its very useful for folks like me who don't know much about training. the only training i know is sitting on the saddle and start pedalling like hell till you lose consciousness, hehe. but seems it takes more than that. better do those lunges, squats and crunches then.
effort is only effort when it starts to hurt.
the toughest part of mountainbiking isnt the time spent on the saddle.
Hi idol_julio, i do agree with ur advice wen training for power. plyometrics is stil d best for training coordination. kc wen i train b4 a race, tlgang kelangan both ang gawin power & endurance but never 4get flexibility & stretching. ito lang ang lamang ko w/ my opponents. always remeber 2 stretch AFTER warm-up and AFTER training.
mas may advantage tlaga if u do a regular workout sa gym and a healthy diet as well.
Good Thread! Obvious na di nako nakakabasa dito. Good topic to bring up again especially for those who has short term fitness goals for summer. Bora anyone?
Maximize performance while loosing weight? That depends on the definition of performance too. Cardiovascular endurance, muscular endurance, strength, power, coordination, flexibility, a combination of which, or in bed? One would really need to make a fitness regimen designed to the specific goal. Very few are genetically gifted to have them all. Superman? I wish.
Am 5'7" and used to be 190lbs. I used to want all of those things at once. Gain considerable muscle, drop some excess weight and do 10k runs regularly. I dropped 43lbs in 6 mos but I turned out too thin for my liking. I was doing too much cardio that I'm not gaining significant muscle. I read up, joined a personal training class (for personal use). I learned to train better to achieve my personal goals. I gained around 15lbs in a couple of years and then shifted my program to cut out the excess weight and netted a 7 pound muscle gain. So if I were a boxer, I moved up in weight from welterweight (147) to superwelterweight (154). I'm trying to move up to middleweight (160) now. I went as high as 170 and am now at 165 so 5 more to go to my goal.
One concern is time. Well if you can't find time for a fitness regimen, then make time. Getting fit is not just for the next trip to Bora, it's a lifestyle.
One good thing I discovered is that cross training is very helpful to achieve certain fitness goals. This is when I got into running, boxing, mtb and other sports. I wanted a boxer's physique so might as well train like one. Boredom usually kills a fitness regimen. So by mixing it up, I won't get bored. Who'll get bored with MTB especially with PinoyMTBiker around.