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Effective Training on limited time(6 posts)

Effective Training on limited timeST
Jan 22, 2002 4:11 PM
Hi all,

I have been riding for about 6 years. I do not race, but I do ride hard with a group of friends on weekend. My family is bless with two new kids. I am very happy with my life, in terms of career and family. But I cannot find the time to ride like I used to. Before the addition of 2 kids, I used to ride approximatly 8-10 hours a week. Now I would be lucky if I have a two hour ride during the weekend.
So now, during lunchtime, I run on the treadmill for 20 mins, do some leg press, extension, and curls to maintain some strength in those legs. By the way, the gym where I exercise do not have spinning bikes. I find that my conditioning is still good on flat road, but when I hit the hill, I start to fall behind the group. Do you guys have any recommendation on the training I can do during lunchtime beside what I have been doing now?

gonna be toughDog
Jan 22, 2002 5:09 PM
First, read this thread below.

Second, it's gonna be really tough on 2 hours a week. All I can say is that it better be a really hard, fast 2 hours.

I'd say forget the weights and use all your time to run really hard, assuming no bike available. If there is a rowing machine, you might split your time on that. They will waste you in 2 minutes. A stair climber would be good, too.

Face it, as I am to some extent, it's hard to keep up with those who can train more than you. All you can do is make every minute count by going smart and going hard.

Jan 22, 2002 5:49 PM
thanks for posting that link, Doug. I've found stretching to be HUGE this year, and I've been getting great results from the method outlined in this book (it's a different approach to stretching which seems to be catching on among atheletes and PTs).
re: Effective Training on limited timeMikeBu
Jan 22, 2002 8:50 PM
What I did was buy a spinning bike and ride it first thing in the morning before I go to work. It does get pretty boring doing this but it is better then nothing. And maybe you will have more time to ride if you don't have to travel to and from your gym and take a second shower.
In the same boatColnagoFE
Jan 23, 2002 10:13 AM
With 2 young kids it's gonna be tough if you want to stay married and not be exhausted all the time. In my case I just use the time I have to the best of my advantage. I used to never ride if I couldn't get in at least 2 hours but now a 1 hour ride is OK if that's all I can do. Also you can ride a trainer while at home so you're still there if your wife needs you for anything. Look into Spinning classes. I teach a few a week and you can often put the kiddies into the gym's nursery while you take class. If you get a good instructor they are a good quick workout that will help keep those cycling muscles in shape. Once your kids get older you'll have more time...just hang in there and appreciate what you do have.
race against yourselfDog
Jan 23, 2002 10:42 AM
I decided that to make the most of each ride, I'll have to ride hard.

Last night on a 23 mile hilly fixed gear ride, I set my heart rate monitor with low and high alarms to go off if my hr dropped under 85% of LT, which is about 168 for me. I also set the upper limit at 95%.

I pretended that if the lower limit was sounding, I was getting dropped, and I'd better charge to re-attach. Exceeding the upper limit meant that I was pulling too much. It was a pretty good workout, especially keeping the hr up on the downhills.

If you really want a challenge, set the lower limit at your LT, then do a 10 mile time trial sort of ride, trying to avoid the alarm sounding. You can get a very hard workout in short time.