Bike training - help?

Question

im 16, i hav been doing biking 4 about 4 and a half months 6 times a week. monday 2 friday i do a 10 minute hill climb and 20 min flat and 20 min on the wind trainer.. my hill climb time started at about 25 mins so i hav cut down a lot..but its getting harder..

sat is rest day
sunday i do a 6 or 7k hill climb not exactly sure how long.. i started out wif a time of 43 mins 32 secs and i am now at 40 mins 40 secs. and i hav been doing this the past 2 months.. i also do about 2 and a half hours of flat riding on sunday.....

i want 2 get a lot better really fast.. do anyone hav any ideas of wat 2 do.. do i do more training or wat becuz im not getting betta as fast as i used 2 its taking ages now. and i want 2 cut down about 2 and a half minutes on a 2.5k hill climb by next march.. but now its taking for eva 2 cut down time
any ideas on wat 2 do 2 get beta as fast as ossible thanks

to the 1st person hoo answered...wdf is ur problem thats just stupid.. answer if u hav something 2 say thats guna help if u dont sdfu

to the second guy hoo answered.. thanks that helped quite a bit.. i used 2 do sit ups pressups rowing and boxing aswell as biking eachday, but i found i got more tired and i culdnt get as gud times coz i was using up more energy..mayb if i eeat more food id get more energy i dunoo.. yeah i eat quite a bit of sugar... i beta stop dat lol...i change the hills that i ride in the weekdays but not the one on sunday coz its the only one around wea i liv that is soo long soo yeah.. anyway thanks for ur help :)

Answer 1

The type of training you are doing at the moment is mostly what is called anaerobic training. It will make you strong but it won't be helping your endurance as much.

To keep improving you will need to train for endurance as well as strength. (Mostly endurance). If you are serious about this get a Heart rate monitor it will help.

Basically there are two types of exercise that your body can do "aerobic" and "anaerobic". If you stay in the aerobic zone you use mostly fat for fuel. If you go to the anaerobic area you use mostly the bodies other fuel supply "glycogen" you will not be able to stay in the anaerobic zone for anywhere near as long.

The aerobic threshold varies from person to person but is pretty close to the point (for anybody) were if exercising it is difficult to hold a conversation but you are not gasping. (Around 75% of maximum heart rate if you have a monitor.)

If you exercise for around an hour at this rate your body’s oxygen supplies will be under strain this encourages "mitochondria" to be formed in your muscles, which helps, convert fat to energy. Put simply this means your aerobic fitness improves the more mitochondria you have the easier it is to convert fat to energy.

So if you want to get the most out of your exercise try riding close to your aerobic threshold for around an hour at a time. If you can, keep going, the longer the better. One long session is better than two shorter ones. (Short ones are better than none).


As your aerobic fitness increases you will find that you need to work a lot harder to reach you aerobic threshold. You will also find that your speed and endurance improves.

A good ratio of aerobic to anaerobic exercise is 75% of your training time below your threshold 25 % doing above.

Keep a record of your resting heart rate, Take this after a good nights sleep about once a week as you get fitter it will slowly drop. If it starts to rise then you are probably overtraining (cut it back for a while).

Eating carbohydrates will help with energy and protein will help build muscle. Eat a reasonably balanced diet slightly bias towards these.

Join a club look for a coach and a nutritionist

There is a whole pile of good information at this link enjoy the read.


http://images.google.com.au/images?q=tra...

Answer 2

Besides getting out to bike as much as possible every day, there are only a few other things you can work on to get your times down. First of all, make sure you are eating a healthy diet, getting all the essential fruits and vegetables, etc. If you are stuffing your body with sat fats and bad cholesterol, its gonna slow you down immensly. Another thing I would start would be working out, either for cardio/stamina or even strength training. Doing situps/pushups/leg lifts/etc helps work the muscles in your body that your cycling may not help, and that will increase your lung capacity/overall fitness, which will definately help your cycling.

The other thing you don't mention, is do you switch up where you're riding? I know for me, after riding the same hill every day for 3 weeks, i get bored. Try to switch up where you're riding, try a new road or a random side street, just so your body doesn't get too used to the same ride over and over, especially if you are looking to race, its good to be able to handle whatever the road throws at you.

Answer 3

Look at your bike set up. Try dropping your bars, so that your weight is over the front wheel more.

Use clip in peddles. This will allow you to use more of the revolution in a push me pull you action, rather than 1/3 down stroke.

Next, select a lower gear and peddle faster. This may get you up the hill quicker than trying to push a big gear.

Next, stretch before ride. Also, do big miles on one ride, but the next day take it easy, so that your muscles can recover. If you go straight in without letting your muscles recover, you could find it difficult.

Keep hydrated. Take SIS Go with you. This will help keep you fueled.

Other than that, just put the miles in and try to ride with someone who is better than you.

Luck

Answer 4

Whoa there, Junior! The real world does NOT communicate in Instant Messagese, so I'd say train your mind a bit more and figure out how to use proper spelling and grammar. You have a keyboard, USE IT!

Unless, of course, you NEVER want to be taken seriously by anyone. In which case, you're already there.

I can see it now:

"2 da fift guy hoo anserd, if u r not guna hepl then kep ur mout shut eye yam knot stoopid! stfu!"

Answer 5

Best thing that you can do is buy or get a copy of Chris Carmichael's training book. It will help you progress at a faster rate as it will help you build a solid foundation so you can then get to the level you are trying for. To give you a training program to help you out would just take up too much space here. Just get Chris's book, he was good enough to coach Lance Armstrong and I'm positive the training he lays out in his book will be good enough for you.