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Biking as training for other sports. Multiple ?s, Long Msg(4 posts)

Biking as training for other sports. Multiple ?s, Long Msgdog727
May 2, 2001 8:06 AM
First let me say, I am not a "real" cyclist.

That being said, I'd appreciate any commentary as to what to do / do better along the following lines.

Plans: I'll be climbing a big mountain next winter, or so it looks (23,000 feet) and I am very bored with the Stairmaster, so the road bike is beginning to be the focus of my summer training (I have marginal knees so running is NOT a good time). I'll be climbing a bunch of peaks in Colorado over the summer as well.

Questions: Here's the rub. I need to work on keeping my heart rate up, for really extended periods of time (an hour plus, 4x to 5x per week). My legs are plenty strong from 5 months of Stairmaster, treadmill, recumbent bike machine work, so keeping my heart rate up on casual long rides is tough. Any training ideas? Do intervals only help in heart rate recovery, or will they help me get better at becoming a giant lung (my goal)? Should I be focusing on speed over long periods of time (maintaining heart rate)? Or just riding forever at whatever heart rate is produced (though experience tells me that unless I'm wailing along, my heart rate never makes 140 bpm)? I don't want to go out and do a bunch of rides that work counter to my goal, so I'm asking now, as the summer is getting started.

Bike: An older Tange tubing frame, that fits well –repainted to make me happy, under 4 lbs. Ultegra 600 component group (I picked up in used but good condition), Ultegra hubs with Mavic rims in excellent condition. Performance Carbon fork, and enough good little bits. New Ultegra cranks and BB. Okay, STI shifters are weird. SPD pedals (so I can use the same shoes on my mountain bike as well). Anything really tragic in here that I should replace, upgrade? I could go to newer components, but for my purposes is there a real advantage?
try swimming pool runningBreck
May 2, 2001 11:16 AM
with "marginal" knees you need to work them. swimming pool running was once considered therapy but can be used for excellent heart and lung work out. plug in "swimming pool running" on, etc and check it out.

the bike is great for building up the muscles evenly around the knees while in neutral position and is the main reason got me started.

7K meter peaks. wow!
spent a lot of time in the early seventies mountaineering in the Sierra Nevada like Clarence King and Cotter back in 1860-1864 while doing the Whitney Survey. middle pal, at 14,021 ft was as good as it got for me. semi-remote and first climbed in 1921.

have some fun!
re: Biking as training for other sports. Multiple ?s, Long MsgGregJ
May 3, 2001 9:20 AM
I was reluctant to post on this as I do not ordinarily train with specific heart rate goals in mind nor do I wear a moniter, however, since only one responded I'll give you some feedback. Last night I did a long climb, 45-50 minutes, my heart rate was between 150-170 the whole climb(checked pulse several times), and I did not push myself to the limit, nor did I pedal effortlessly. Me thinks that you do not know what hard work on a bike is really like. If you are riding and cannot get your heart above 140, you are either not working hard enough or you have some sort of heart problem. RIDE HARDER, get out there and slog it out with the wind and gravity. No one is in good enough shape to NOT get the heart pumping above 140, indeed the elite riders can work for hours at 165-170 I would guess. If anything I think you would be challenged to sustain this rate on a bike for an hour if you haven't ridden much. I would recommend a good warm-up then increasing your intensity until you hit 140 or your target, and try to sustain that effort. As you improve you will be able to ride faster and for longer as you build endurance. I would add intervals only after you have become comfortable doing hard rides of a couple of hours or more. Don't do intervals all the time, mix it up, short easy spins one day, long steady distance on Sunday, 1.5 hour hard rides at a high heart rate the next, intervals one day a week, you get the idea. As far as your bike goes, sounds great, I would not fret with equipment too much but spend some time getting everything adjusted for you comfort, i.e. seat height, saddle tilt and fore-aft adjustment, stem height and reach. Try to work on riding smoothly keeping your cadence around 90-100 on the flats and dropping a little on climbs. Good luck hitting the summits.
how about just long, steady climbs?Silverback
May 3, 2001 9:30 AM
I share the knee part with you--you can keep the peaks. But one thing that's worked really well for me is long, steady climbing on the bike in a fairly low gear (like I had a choice). There's a nine-mile, 4,000-foot climb on a pretty good dirt road starting about a mile from my house, with some steep places but also a few flattish stretches to allow a short recovery. Low gearing makes it easy on the knees, and I can push as hard as I need to to get my heart rate up. Plus the pedaling motion at least somewhat transfers to climbing on foot. Of course this won't work if you live in Kansas...
Your bike should be fine, by the way. I wouldn't worry about upgrading--just replace anything that breaks.