Which goes first, lungs or muscles? + Tight muscle advice

milese

I've recently started training for a 100m sportive and so have been doing increasingly more riding and am now more interested in my performance.

The limit to my cycling, specifically when climbing, is that my legs (calfs) tire and start hurting, causing me to slow down. So basically my legs go before my lungs.

If I'm out of the saddle the lungs go first.

Is this normal? What can I do to improve it?

I've been told that I've got tight muscles in my legs by a chiropractor, both calfs and hamstrings. Is this likely to cause a hinderence to my performance, and apart from regular stretching, is there anything I can do so losen them?

Any advice on stretches and frequency would be great.

Mike Willcox

Dem bones Dem bones Dem dryyyy bones
Dem bones Dem bones Dem dryyyy bones
Dem bones Dem bones Dem dryyyy bones
Now hear the word of the Lorrrd!

The Leg bones connected to the thigh bone etc etc.

When it comes to fitness Dem lungs and Dem legs are all connected. You will build up your lungs and your ftness with aerobic training at the same time. I can't see a way of training for one without the other.

The best time to stretch is after you've been for a ride when everything is nicely warmed up. Ensure it's done slowly and gentlty in that you don't push too hard or bounce into the stretch.

Getting out of the saddle means using your upper body more and IMO core exercises will help. Staying in the saddle means using your glutes more and again keeping the body stable and IMO core exercises will help.

Otherwise it's ride your bike, ride your bike, ride your bike.

P.S. If your calf muscles are hurting it could be your saddle is ntoo high. With a lower saddle you use your thigh muscles more and your calf muscles less. ( add quickly IMO)

320DMsport

I suffer similar things myself.

When on a road climb if i'm steady i can plod along quite happily, if i'm on a rocky climb off road i can get to the point where i'm getting out of breath and the legs start to die and go into slow mode!

I find it easier climbing out of the saddle but this is much harder on a rocky technical climb to keep traction.

It then takes abit of time for my legs to come back around, i think i've had my seat to low for climbing so maybe to much emphasis on my thighs with the extra gradient of the hill too.

I'm going to try my seat slightly higher to see if it helps....could that be a problem seat to low? On MTB mind you.

Or is it just a case like milese i need to ride more and more to basically get fitter?

Mike Willcox

320DMsport wrote:

I suffer similar things myself.

When on a road climb if i'm steady i can plod along quite happily, if i'm on a rocky climb off road i can get to the point where i'm getting out of breath and the legs start to die and go into slow mode!

I find it easier climbing out of the saddle but this is much harder on a rocky technical climb to keep traction.

It then takes abit of time for my legs to come back around, i think i've had my seat to low for climbing so maybe to much emphasis on my thighs with the extra gradient of the hill too.

I'm going to try my seat slightly higher to see if it helps....could that be a problem seat to low? On MTB mind you.

Or is it just a case like milese i need to ride more and more to basically get fitter?

For me alternate seated and out of the saddle efforts will help me get up a long climb more quickly than sitting all the way or out of the saddle all the way. But training is all about seeking improvement so I will remain seated on some climbs and practice TT skills as per pushing big gears on the flat and on others out of the saddle all the way to build strength.

Try hitting the first part of the climb out of the saddle to build momentum and then when the effort wanes change down your gears and pedal at a fast enough cadence to keep good form.

320DMsport

Cheers, i rode this am for a quick hour, did a climb stayed seated and finished off out the saddle, it's a 14 percent gradient but for the first time i only had to go as low as 2nd gear as the hill is a mile long, i'll keep trying to push harder gear.

Raised the seat half inch and that seemed to help!

webbhost

I guess you can train your lungs seperatly - powerbreathe.

Ok so I asked a question about this product a week back and didn't really get alot of good responce, but I decided to try one anyway.

What I "have" noticed so far is that I have not had any stitches lately (was a regular occurance), and seemingly im not quite as out of breath as I usually am.

However this could also be a placaebo effect because I am "thinking" its making a difference I guess.

Either way, it seems to be helping me train my lung muscles, and I can honestly say it does feel like my lungs have had a workout after!

milese

Thanks Mike.

What are good core exercises? Are we talking abs, pecks and shoulders?

I'm pretty sure my saddle is ok, but I'll maybe lower it a touch to see.

Gavin Gilbert

Of course stretching is the key to it, but if you've got the cash finding a goods sports massuer will be useful.

I've also noticed a marked improvement in muscle condition since I've started eating oily fish and taking fish oil supplements.

Mike Willcox

Milese wrote:

Thanks Mike.

What are good core exercises? Are we talking abs, pecks and shoulders?

I'm pretty sure my saddle is ok, but I'll maybe lower it a touch to see.

I exercise front, sides and back.

Front - Crunches and imaginary rowing (sitting on floor knees to chest, lean back and extend legs at the same time then back to to orginal position), and also the plank. See abdominal muscle exercises by internet search.

Sides - Lying on side raising and lowering leg

Back - Chin ups palms facing away. Lying on floor face down and raising arms and legs. For the neck and shoulders same position keeping chin towards chest raise torso off the floor and stretch out arms in front as though swimming the breast stroke.

Build up repititions and during early season only once week mid week. Before Christmas close season 3 times a week. Now 2 times a week. Racing season proper none at all.

Alex_Simmons/RST

Milese wrote:

Thanks Mike.

What are good core exercises? Are we talking abs, pecks and shoulders?

I'm pretty sure my saddle is ok, but I'll maybe lower it a touch to see.

This usually refers to the muscles deep within our bodies and used mainly to provide stability and help with good posture. They are not our "six-pack" abs.

If you do yoga or pilates or similar, you'll get a good core workout.

Good for helping improve overall posture and reducing back pain/strain.

Kléber

When you stand up on the bike, you "burn" more oxygen in your arms and your legs work differently. This helps to explain why your lungs go when you're out of the saddle and why climbing in the saddle is a lot more efficient.

squired

Have a look at these core exercises:

http://www.bicycling.com/article/0,6610 ... -P,00.html

Mike Willcox

Kléber wrote:

When you stand up on the bike, you "burn" more oxygen in your arms and your legs work differently. This helps to explain why your lungs go when you're out of the saddle and why climbing in the saddle is a lot more efficient.

My lungs don't "go" when I'm out of the saddle (never haver done) and I also climb much faster when out of the saddle. After a time my legs will tie up a bit and then I sit down pedal a bit and then after a bit more time can get out of the saddle again and give it some more welly.

On a particular steep bit sometimes getting out of the saddle is the only way to get up it. Sorry I don't agree but then I might be a tad stronger than you.

Kléber

Maybe talk of lungs "going" was the wrong word? But I'm sure you've read the studies that show that getting out of the saddle increases oxygen consumption by around 10%. So get out of the saddle and everything else being equal, you will be more out of breath.

Talk of climbing depends on what you mean. If you mean tackling a small, sharp lane, then out of the saddle efforts are essential. I was describing climbing as a longer process, think a mountain pass or a long hill.

Mike Willcox

Kléber wrote:

Maybe talk of lungs "going" was the wrong word? But I'm sure you've read the studies that show that getting out of the saddle increases oxygen consumption by around 10%. So get out of the saddle and everything else being equal, you will be more out of breath.

Talk of climbing depends on what you mean. If you mean tackling a small, sharp lane, then out of the saddle efforts are essential. I was describing climbing as a longer process, think a mountain pass or a long hill.

You may be right. I've never done the long mountain passes so climbing for 30 minutes plus is something i've never had to do. There are some nasty climbs in the Surrey Hills with some very steep sections when out of the saddle is the way to go.

Mike Willcox

Milese wrote:

Thanks Mike.

What are good core exercises? Are we talking abs, pecks and shoulders?

I'm pretty sure my saddle is ok, but I'll maybe lower it a touch to see.

Further to my post re core exercises IMO if you can get a 6 pack then the deeper muscles are pretty much sorted too. You can do Ab exercises in your front room so they have the convenience factor unlike classes of whatever.

milese

6 pack my arse! I've got a 100 pint keg.

I tried lowering my saddle by about 1/3 of an inch and it seems to have taken the strain off my calfs, but it was on a fairly flat ride.