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Anonymous Sat 28 Apr 2018 06:32:35 No.1182339 View View Reply Original Report

Quoted By: >>1182342 >>1182344 >>1182388 >>1182419 >>1182493 >>1182518 >>1183097 >>1184068 >>1184228 >>1184257 >>1184276

Been cycling for the past 2 summers. Not seeing any improvement

So I started cycling 2 summers ago but I havent seen any improvement in endurance or strength. I still average 14mph on flats. I still go up the same hills at the same speeds. My legs still get fatigued 4 hours into a ride.

What do I do?

Should I try to mash a little bit in harder gears to strengthen my legs? Should I get an indoor bike for the winter(currently running in winter)?

Anonymous

Anonymous Sat 28 Apr 2018 06:36:38 No.1182342 Report

Quoted By: >>1182407

>>1182339
Riding through winter would help, u could also try to push through that leg fatigue

why are you posting that fucked up crosschain tho

Anonymous

Anonymous Sat 28 Apr 2018 06:38:21 No.1182343 Report

Quoted By: >>1182388

get a copy of the cyclists training bible

Anonymous

Anonymous Sat 28 Apr 2018 06:39:08 No.1182344 Report

Quoted By:

>>1182339
Either you're not pushing yourself harder or you're not fueling yourself properly

Anonymous

Anonymous Sat 28 Apr 2018 07:40:26 No.1182360 Report

Quoted By: >>1184351 >>1184887 >>1185695

Go on shorter, harder rides. Don't stop during the winter.
Generally though you get better at whatever you train yourself for. If you do lots of endurance rides you'll get more endurance (assuming you eat during the ride), if you do shorter faster rides you'll get faster.
Try for 90 minute all out efforts. Training is more about 'after the legs have healed from the last training' rather than doing it as much as you can. You'll get much more improvement by resting between training sessions than by hammering out a schedule at the cost of your legs.

Anonymous

Anonymous Sat 28 Apr 2018 09:38:25 No.1182388 Report

Quoted By:

>>1182339
If you’re serious about improving do this: >>1182343

Anonymous

Anonymous Sat 28 Apr 2018 10:51:21 No.1182407 Report

Quoted By: >>1182494

>>1182342
>Crosschain
The big ring should be centered on the cassette to allow usage of the full range of cogs.

The small ring should be reserved for when the lowest few cogs are not easy enough in the big ring.

Anonymous

Anonymous Sat 28 Apr 2018 11:54:49 No.1182419 Report

Quoted By:

>>1182339
most peoples legs are fatigued after 4 hours of riding, even those who ride all the time... but 14mph average is pretty dismal if its all on flats. For me what I find really helps me improve is paying attention to what I eat, try not to eat like a fatass. Eat during rides but not too much do the every 45 minute thing, carb up the night before a long ride, do a recovery ride the next day, do an interval training 2-3 days after, a shortish time trail like ride during the week and even a few days at the gym.

Overall I would say nutrition is like 80% of everything fitness, good sleep is like 10% and actual training is another 10% whether its biking or lifting, If you arent doing those 3 things correctly you are only holding yourself back.

Anonymous

Anonymous Sat 28 Apr 2018 16:18:48 No.1182493 Report

Quoted By: >>1184051 >>1184351

>>1182339
You're not improving because you're doing what most people do: not pushing your limits in ways that matter. If we put a power meter on your bike, tested you to determine where your anaerobic threshold and maximums were, then watched how you ride over time, we'd likely find the 99% of the riding you do is just plain basic 'aerobic' in intensity, because anything above that gets unpleasant for a recreational rider so they back off until they're comfortable again. That's not meant as an insult but merely a statement of fact: that's how the majority of people are.

If you want to improve you need to intentionally and purposefully push your limits. Otherwise adaptation (i.e. improvement) will never happen because your body has no reason to bother improving. Just piling on more and more miles, plodding along at 14mph won't do it.

Get at least a heart rate monitor you can wear while riding. Go look up "CTS field test"; it's an on-bike test to determine your 'training zones'; it's really meant for a power meter but I doubt you want to spend $1000 just for that, a heart rate monitor is maybe $50. I'll warn you, the test is unpleasant, especially if you've never really pushed yourself before; it's two 8-minute long intervals as hard as you can maintain, and you'll probably feel like you're going to die when you're done with them, but that's the only way you can determine how hard you should ride to improve. Now having that information, spend some time every week riding at Tempo (zone 3) and Threshold (zone 4) every week. Ride these at 70-80rpm cadence. These increase your aerobic endurane (go longer without fatiguing) and muscular endurance (go faster longer before fatiguing). The lower cadence (70-80rpm) strikes a balance between Force (torque produced by your muscles) and Aerobic Endurance (cardio-pulmonary fitness). Get a book on cycling training if you want to know more.

Anonymous

Anonymous Sat 28 Apr 2018 16:34:11 No.1182494 Report

Quoted By: >>1182515

>>1182407
>The small ring should be reserved for when the lowest few cogs are not easy enough in the big ring.
Um, no, that's actually not correct either.

In the small chainring you have a smaller jump in cadence between cogs, especially if it's a wide-range cassette (like 11-28, or more recently, 11-32). You can ride along at a good speed all day long in the small chainring if you like, so long as the cadence suits you, no reason not to, and if you're on an extended or steep climb you're obviously going to be in the small chainring and a large cog.

The big chainring is mainly for when you're going fast and your cadence would be too high in the small chainring. That being said if you're in the largest 2 or 3 cogs while on the big chainring then you really should switch back to the small chainring and a smaller cog. In the big chainring the jumps in cadence between cogs is larger and that can throw you off. While ideally any given rider should be just as efficient at any cadence, in reality it doesn't work that way. Most decently-trained riders are most efficient at 90-100rpm, but also have a 'self-selected' cadence they prefer. If your natural cadence is, say, 95rpm, and you suddenly need to pick up the pace or tackle a climb, having your cadence go too far above or below your natural cadence can really throw you off and affect your efficiency (i.e. you'd become fatigued faster). This may not sound important but if you're trying to stick with a group of riders for a long distance then it matters.

Anonymous

Anonymous Sat 28 Apr 2018 17:41:40 No.1182515 Report

Quoted By: >>1182528 >>1182747

>>1182494
52t is the only chainring cog that you need. anything else is for weak basedboys

Anonymous

Anonymous Sat 28 Apr 2018 17:51:52 No.1182518 Report

Quoted By:

>>1182339
Here's a few tips:
Cycle during the spring, fall, and winter as well
Don't be a little bitchboy 14 mph is slow as shit on the flats
What bike do you ride
Get Strava or a cycling computer so you can know what kind of numbers you're generating during your rides
Get a better bike if yours sucks
Rub your nipples when you masturbate

Anonymous

View Same Google ImgOps iqdb SauceNAO 100bike2-001.jpg, 47KiB, 604x395

Anonymous Sat 28 Apr 2018 18:27:18 No.1182528 Report

Quoted By:

>>1182515
get on my level

Anonymous

Anonymous Sun 29 Apr 2018 09:02:52 No.1182747 Report

Quoted By: >>1182749 >>1182779

>>1182515
Yeah something tells me he doesn't ride a BASED 53/39 11-25 combo with long cranks while still being in the 90-100 RPM range.

Anonymous

Anonymous Sun 29 Apr 2018 09:13:12 No.1182749 Report

Quoted By: >>1182782

>>1182747
not everyone lives in florida mate

Anonymous

Anonymous Sun 29 Apr 2018 12:46:35 No.1182779 Report

Quoted By:

>>1182747
Long cranks makes it easier dude. Real men use short cranks.

Anonymous

Anonymous Sun 29 Apr 2018 13:03:14 No.1182782 Report

Quoted By: >>1182870 >>1184877

>>1182749
I live in West Virginia.

Anonymous

Anonymous Sun 29 Apr 2018 16:43:10 No.1182870 Report

Quoted By:

>>1182782
where in?

Anonymous

Anonymous Sun 29 Apr 2018 22:58:25 No.1182961 Report

Quoted By:

you want to get good without all the stupid computer shit? ride 3 months on just your small crank but do not change your speed. after 3 months, switch to your big ring and ride up hills. after 3 more months you are now better.

Anonymous

Anonymous Mon 30 Apr 2018 02:38:29 No.1183006 Report

Quoted By:

do squats in the off season. made me a really good sprinter and better at hills, but now i like lifting more than cycling almost.

Anonymous

Anonymous Mon 30 Apr 2018 10:49:36 No.1183097 Report

Quoted By:

>>1182339
I rode a lot outside during the past winter on a shitty cheap road bike, as long as there was no rain/snow. Mind you I'm not a proper /n/ autist so I don't have fancy gear, I basically just wore 2 hoodies with an undershirt, gloves, wrapped a long scarf around my mouth (very important obviously because even a tiny bit of fabric will instantly warm the passing air and not make you gasp due to super cold air) and a winter cap. I see they make those nice balaclavas that cover your entire head and those might be a good cheap investment for the next winter if you don't mind looking like an autist.

Also 14mph is a pretty solid recreational speed dude. If you want to go faster try getting a lighter frame bike and practice different intervals (force yourself really hard for a minute, then two minutes of your normal 14mph and repeat).

I mean you don't really gain all that much by going a notch faster if it puts you at discomfort.

Anonymous

Anonymous Wed 02 May 2018 19:12:57 No.1184051 Report

Quoted By:

>>1182493
Not op but I got a hr meter, do I just use the max hr as reference and then determine zones as a percentage of that? Or is average hr over the 8 minute efforts the reference 100%?

Anonymous

Anonymous Wed 02 May 2018 20:07:46 No.1184068 Report

Quoted By:

>>1182339

Ride a single speed 150 miles a week.

Stop being a bitch.

Anonymous

Anonymous Thu 03 May 2018 05:43:55 No.1184228 Report

Quoted By:

>>1182339
are you riding year round or just stopping for the winter and taking it up again in 5 months? cycling is not forgiving if you stop training. that doesn't mean you need to go crazy and over do it to see gains, but you do need to train consistantly. it also eat lean muscle like a bitch, so you need to up your protein intake during the season and maybe consider doing some supplemental strength training. calf raises, stuff like that.

Anonymous

Anonymous Thu 03 May 2018 08:26:08 No.1184257 Report

Quoted By:

>>1182339

rider harder, faggot

Anonymous

Anonymous Thu 03 May 2018 10:18:50 No.1184276 Report

Quoted By:

>>1182339
If you've honestly been pushing yourself and I mean pushing yourself with no real improvement, you need to examine and improve your diet, receive enough rest days, replace soda pop with water, and breathe clean air. Recover days and clean sources of energy are often overlooked it regards to progress. I would even say they are just as, if not more important, than just training hard.

Anonymous

Anonymous Thu 03 May 2018 16:23:00 No.1184351 Report

Quoted By: >>1184898

>>1182493
>>1182360

So after reading a while, is it possible to get better if you push yourself beyond limit in other way? Like running. If I run properly in a way that my limit is improved for a month, without touching a bike, will I come back to find myself better at cycling too?
Not OP btw. The roads where I live isn't too empty and I can't speed too much.

Anonymous

Anonymous Sat 05 May 2018 06:17:36 No.1184877 Report

Quoted By:

>>1182782
Off and on in the Mid Ohio Valley

Anonymous

Anonymous Sat 05 May 2018 07:01:15 No.1184887 Report

Quoted By:

Bring plenty of water and Clif bars, eat/drink even when you don't feel like you need it, and stop being a faggot and start pushing yourself and fucking deal with the pain.
>>1182360
>shorter rides
Fuck this faggot. Do longer rides. Sure, do some short hard rides, but do long rides too.
Protip: If you feel like you're out of energy but you just keep going, it's not so bad, energy will come back to you if you just deal with feeling out of energy for like a half hour and keep riding anyway

Anonymous

Anonymous Sat 05 May 2018 08:11:14 No.1184898 Report

Quoted By:

>>1184351
>will I come back to find myself better at cycling too?
Not really. You'll not lose too much but the main reasons you train in cycling is:
1. Increased heart capacity. Your heart gets stronger and larger over time. This'll be the thing that running will help also.
2. Leg muscles. Running uses different leg muscles so expect to lose some cycling fitness.
3. Blood supply to the right muscles. Training also causes development of larger, and more blood tubing to go down to the right muscles, delivering more blood over time. Capacity to deliver energy and oxygen increases. Running will develop blood supply to the wrong areas. There'll be some overlap since legs are legs but running will not help all the cycling muscles.

Overall it won't be too bad but honestly you shouldn't go running so you save your knees. Knees are super important. Running is not good for knees, strangely enough. It's not bad for knees in particular, but it just wears them faster than cycling. Knees have lifespans.

Anonymous

Anonymous Mon 07 May 2018 10:13:12 No.1185695 Report

Quoted By: >>1185699

>>1182360
>90 minute all out efforts
Shut the fuck up, you know absolutely nothing about training.
OP buy Joe Friels book "The Cyclists Training Bible" and follow the guidelines there.

Anonymous

Anonymous Mon 07 May 2018 10:32:20 No.1185699 Report

Quoted By: >>1185700

>>1185695
You should read it too. Training is personalised, and what someone who doesn't ride hard ever needs is to ride hard. And then rest. He needs to first explore what it means to ride hard before doing things like interval training- he needs base miles.

Anonymous

Anonymous Mon 07 May 2018 10:40:53 No.1185700 Report

Quoted By:

>>1185699
Base miles are quite different from a 90 minute all out effort.

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