Non-cycling cycling training

GiantMike

Hi all

I'm 6 weeks into a 6 month tour in Afghanistan and I'm obviously unable to ride my bike! I'm trying to stay as fit as possible and would like to return in May ready to race. The good news is that Kabul is 6000ft above sea level so I should have a decent set of lungs when I get home. There is also no alcohol, and I'm avoiding all desserts and chocolate to keep my weight down. I've lost 3 kilos since I got here, mainly because the food's crap.

Unfortunately there are no cycling machines out here so I am doing a lot of running. I run 5-6 miles, 6 days a week, at around 7:15/mile. I usually do 150 sit-ups and 60 press-ups a day but I have no chance of doing the extended training sessions I was doing before I came out here.

There is a weight room here, some running machines, rowing machines, a stepper and a couple of elliptical trainers. Other than continuing my running, are there any work-outs/sessions I can do that will help to keep me cycling fit?

Anonymous

Rowing, Stepper, Elliptical trainer. Oh, and running.

rick_chasey

If you do use the rowing machine, remember, that at all costs, keep a straight back.

GiantMike

I'm looking for something more specific really. Cycling training is quite prescriptive, usch as duration, effort, intensity etc. Just plodding on an elliptical trainer just seems like 'exercise' unless it's targetted?

I've seen the BikeRadar guide to looking camp in the gym...

here

...but I was looking for endurance and strength rather than prancing about a bit. This place is full of Marines; they'd kill me!

Anonymous

Same as you'd do on the bike... Intervals...

Zachariah

Do the plank, and I hear wall squats have a positive effect on cycling leg strength (you'll feel the stress on the quads immediately). YMMV.

ut_och_cykla

Rowing & step machine would be closest to cycling muscles I guess but not a real replacement - but they will help maintain/improve CV fitness - as Nap says - intervalls and a pulse monitor/RPE to assess progress! Do long steady runs (up to time required for a race?) as a complement if you can.

rob13

Will running improve cycle fitness? I know it will improve general fitness but I remember reading somewhere that while cycling improves running fitness, it doesnt necessarily make a difference the other way round?

ut_och_cykla

Not sure how much running will help his cycling but if he can do a long steady run every week or so it will help mentally and physically in general and give a balance to his training on the machines. He can't cycle ... so next best thing !

ride_whenever

Rowing machine is probably the closest to cycling in terms of muscles, however as above, technique is VERY important to prevent serious injury.

Check out the concept 2 training guide it's got loads of great information for using the rower etc.

GiantMike

Thanks for the tips guys. I'll be doing some rowing intervals and try longer, slower runs to complement the fast short runs I'm doing most days.

The stepper sounds quite logical too.