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Muscle strength and aerobic capacity(5 posts)

Muscle strength and aerobic capacitygnailuh
Mar 3, 2003 9:21 PM
I have a question regarding muscle strength and aerobic capacity. I was a sprinter in high school, 400m, 400 hurdles, long jump... last year I started triathlons, this year I'm adding bike races. I think I have a fairly good aerobic base. I recently did two club races at Cat 5, one TT (16 miles) and one road race (50 miles). I came in second in both.

Both times I feel muscle weakness made me loose. For the TT, I was pushing 90%+ the whole time, and I felt fine. But my legs were DEAD at the end. Even on the flat I could only push 22/23 miles per hour at the end. As for the road race, I was doing great until my chain feel off during a shift. I then had to ride 15 min at full effort to catch the group. I then recovered aerobicly, but never really did muscularly.

So how do I increase muscular endurance? Just longer rides? I do two hard spinning classes per week and a 50 mile ride in the mountains on weekends. I try to put a heavy weight session in the week if possible. What should I focus on to specifically increase muscular endurance?

Thanks.
intervals-nmfiltersweep
Mar 4, 2003 4:46 PM
Intervals of different lengthsKerry
Mar 4, 2003 5:34 PM
Generally there are 3 types of intervals on the bike:
- sprint intervals of 30-45 seconds at max effort with 3 minutes rest in between

- speed intervals of 3 minutes on, 3 minutes off

- distance intervals of 10-20 minutes on, 10 minutes off.

Do these 2X per week as your hard days, with recovery days in between. Do 5-6 reps of the shorter intervals, and 2-3 of the longer ones. Be sure you have a good aerobic base before starting - at least 500 miles and 1000 miles preferred.
Hill Intervalsallervite
Mar 5, 2003 4:17 PM
Find a long steady hill that will take you about 10 minutes to get up. Use a heavier gear than normal. You should be at you 90%+ output with a cadence of 60 RPM's. Your muscular endurance will improve significantly if you hit these twice a week for 3 to 4 weeks. However, watch those knees!
alternative to hill intervalsRIAN
Mar 6, 2003 7:58 AM
For muscular endurance, you need to make your legs carry a heavier load for longer than they are currently able to do. In a time trial you need to combine strength (ability to turn a big gear) with speed (ability to turn it at 90 rpm+), and keep this up for the full distance (endurance). It makes sense to train each ability on its own, and also in combination. Hill intevals are a classic method of building strength, but they are often done in a position far away from that used in a time trial. You can replicate the hill intervals on the turbo by screwing up the resistance and gearing but do the 5-10 minute intervals in the saddle, in your time trial position, aiming for a cadence around 70. Keep your body as still as possible and make the legs do all the work. You should be getting within 5 beats of your tt30 heart rate at the end of each interval. You must feel well overgeared and this will stress your muscles rather than your lungs. 20-30 minutes of 'on' time is plenty in a session, and no more than twice a week. Make sure you do plenty of other work at higher cadences during the rest of the week, as these are more of a 'weight lifting in the saddle' exercise than a method of teaching good pedaling technique.

When you come to put all this together, you may find that your strength still gives out before completing the race. This probably indicates that you are trying to push too high a gear, and need to put more work into developing a faster cadence.