Please help me make that final push....
combatsapph
Posts: 23
Hi all.
Lengthy first post but I thought it's about time I'd seek some experienced advice :-) Wondered whether to put this in the mtb, road or commuting section but I figured the chaps in this section will be best places to help me.
Bit of background to me first:-
When I was younger - going from 14 yrs old to 21 I used to race mountain bikes even acquiring the sponsorship of a local bike shop - ended up doing fairly well and placing on the national tables, peaking at 23rd in the country. But as we all know, that fell by the wayside when I got a job, married and then had three kids. I'm now 34 and in May 2011 I got invited for an mtb ride by one of my old Scouting pals. Whilst I completed the ride ok (18 miles) and kept up it was very hard work and I felt it for weeks afterwards - that's when I decided I needed to do something to get back in shape and start enjoying cycling like is used to.
So first things first I bought a bike on the C2W scheme (Trex FX 7.5) with the aim of cycling to work regularly. I then booked a doctors appointment for a check up and everything came back ok - test were quite extensive as I'm private - items to note were:-
1: low resting heart rate of 45bpm
2: High VO2 max (48 ml/kg/min)
3: low blood pressure
4: quick recovery time to resting heart rate
Bad points - 17st - putting me @ 31 bmi and into the obese range! Other than that, I got the all clear to proceed to some serious training.
So, bike acquired and first ride to work come in at 32:06 for 9 miles, which I didn't think was too shabby, but I was out of breath and wobbly legged when I got to work.
Over the winter I managed to ride on average 3 times a week, pushing myself occasionally and by April I'd managed to get the time down to 25:26 but I felt as though I'd plateaued a little so as the nights were getting longer (but not drier!) I started with some interval training and started eating a bit healthier (weight was 16st at this point).
So, a few months of interval training has now got me to 22:20 and a shade over 14st. I feel that I have plateaued again though, and that's where you guys come in :-)
So, what do you chaps recommend training/diet wise for that final push - I'd like to break the 20min barrier for 9 miles by the end of the year. I have the sporty pal app and I can get a heart rate plugin to help with training if that will help. I'm also willing to do some gym work if that can assist - but no impact exercises as I have weak knees and arthritis in my ankles.
Many thanks in advance for any help you can give me :-)
Lengthy first post but I thought it's about time I'd seek some experienced advice :-) Wondered whether to put this in the mtb, road or commuting section but I figured the chaps in this section will be best places to help me.
Bit of background to me first:-
When I was younger - going from 14 yrs old to 21 I used to race mountain bikes even acquiring the sponsorship of a local bike shop - ended up doing fairly well and placing on the national tables, peaking at 23rd in the country. But as we all know, that fell by the wayside when I got a job, married and then had three kids. I'm now 34 and in May 2011 I got invited for an mtb ride by one of my old Scouting pals. Whilst I completed the ride ok (18 miles) and kept up it was very hard work and I felt it for weeks afterwards - that's when I decided I needed to do something to get back in shape and start enjoying cycling like is used to.
So first things first I bought a bike on the C2W scheme (Trex FX 7.5) with the aim of cycling to work regularly. I then booked a doctors appointment for a check up and everything came back ok - test were quite extensive as I'm private - items to note were:-
1: low resting heart rate of 45bpm
2: High VO2 max (48 ml/kg/min)
3: low blood pressure
4: quick recovery time to resting heart rate
Bad points - 17st - putting me @ 31 bmi and into the obese range! Other than that, I got the all clear to proceed to some serious training.
So, bike acquired and first ride to work come in at 32:06 for 9 miles, which I didn't think was too shabby, but I was out of breath and wobbly legged when I got to work.
Over the winter I managed to ride on average 3 times a week, pushing myself occasionally and by April I'd managed to get the time down to 25:26 but I felt as though I'd plateaued a little so as the nights were getting longer (but not drier!) I started with some interval training and started eating a bit healthier (weight was 16st at this point).
So, a few months of interval training has now got me to 22:20 and a shade over 14st. I feel that I have plateaued again though, and that's where you guys come in :-)
So, what do you chaps recommend training/diet wise for that final push - I'd like to break the 20min barrier for 9 miles by the end of the year. I have the sporty pal app and I can get a heart rate plugin to help with training if that will help. I'm also willing to do some gym work if that can assist - but no impact exercises as I have weak knees and arthritis in my ankles.
Many thanks in advance for any help you can give me :-)
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Comments
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Diet wise this has been working for me... http://www.trainingbible.com/pdf/Paleo_ ... _Notes.pdf
At the gym I use the Concept2 rowing machine. 10,000m takes 40 minutes or so and you get one hell of a work out0
