Author Topic: 2024 Bike for your life thread!!!!  (Read 15418 times)

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #100 on: April 01, 2024, 11:21:52 AM »
Had the bike fit last week, it went GREAT! We left the next day for a 5 day camping trip and I brought my mountain bike instead of gravel bike, so havenít had a chance to ride it yet. I did do a 24 mile group MTB ride at some way harder trails than Iíve ever done, and had an absolute blast.

The bike fit was very eye opening. I was there for about 2.5 hrs. It included custom insoles molded for my shoes, he aligned the clips or my pedals to straighten my legs a bit, moved saddle forward, longer stem, adjusted seat height and angle, etc. Everything he did just felt better and better. Iíll have a couple 20-25 mile rides this week on the trainer, and then shoot for a long-long ride this weekend. 40-50 if I head out for some gravel or 60-70 miles if I stick to the pavement. Have my 55 mile gravel race at the end of the month and determined to not get a DNF like my last one!

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Re: 2024 Bike for your life thread!!!!
« Reply #101 on: April 01, 2024, 01:50:40 PM »
The bike fit was very eye opening. I was there for about 2.5 hrs. It included custom insoles molded for my shoes, he aligned the clips or my pedals to straighten my legs a bit, moved saddle forward, longer stem, adjusted seat height and angle, etc. Everything he did just felt better and better. Iíll have a couple 20-25 mile rides this week on the trainer, and then shoot for a long-long ride this weekend. 40-50 if I head out for some gravel or 60-70 miles if I stick to the pavement. Have my 55 mile gravel race at the end of the month and determined to not get a DNF like my last one!

Excellent.  A 2.5 hr fit is the real deal.  The shop I bought my mountain bike from threw in a free fit, but it was nowhere close to what you got.  My hip has been bugging me lately, so it may be time to revist the fit.

weebs

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Re: 2024 Bike for your life thread!!!!
« Reply #102 on: April 01, 2024, 01:55:52 PM »
I loaded up the bike, cranked up the Eric Johnson and cruised down to the flats yesterday for ride before the next storm moves in. Attached is a view of Red Rocks from the top of Mt. Carbon in Bear Lake Park.


Longwaytogo

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Re: 2024 Bike for your life thread!!!!
« Reply #103 on: April 01, 2024, 01:56:31 PM »
Had the bike fit last week, it went GREAT! We left the next day for a 5 day camping trip and I brought my mountain bike instead of gravel bike, so havenít had a chance to ride it yet. I did do a 24 mile group MTB ride at some way harder trails than Iíve ever done, and had an absolute blast.

The bike fit was very eye opening. I was there for about 2.5 hrs. It included custom insoles molded for my shoes, he aligned the clips or my pedals to straighten my legs a bit, moved saddle forward, longer stem, adjusted seat height and angle, etc. Everything he did just felt better and better. Iíll have a couple 20-25 mile rides this week on the trainer, and then shoot for a long-long ride this weekend. 40-50 if I head out for some gravel or 60-70 miles if I stick to the pavement. Have my 55 mile gravel race at the end of the month and determined to not get a DNF like my last one!

Sounds awesome!! I've never done that, sounds like a great experience and idea for long rides.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #104 on: April 17, 2024, 09:49:41 AM »
What I did yesterday:

A Metric Century!!!!

Copied from my journal:
A small trip report. It was awesome! And hard! And beautiful! And hot!

All in all a very big day.

Moonpie, my faithful husband, trainer and partner in all things in life rode with me and we kept each other motivated when things got tough. This was my longest ride by over 20 miles and the longest Moonpie has done since he started his PhD (which was a few minutes ago).

We didn't do a ton of prep. I looked at the weather Saturday, asked if he was up for an attempt at 100km on Tuesday and made a plan. We are very fortunate to live in a place where we can be on a bike trail a short ride from our house and complete a metric century all on trails. There are 5 harrowing road crossings along the way, meaning we feared for our lives 10 times in 62 miles, but that is pretty good for the US :D

We saw a good amount of wildlife: gopher tortoise, 2 itty bitty gators, herons, osprey, sandhill cranes, roseate spoonbill and the Sherman's fox squirrel https://www.floridastateparks.org/learn/shermans-fox-squirrel

Bicycle traffic was pretty light. The morning started off great, but the heat increased and by early afternoon it was pretty toasty on the unshaded bits of asphalt. We rode the first half without any real break, but took 4 breaks on the way back to hydrate, eat and stretch. We stopped once for smoothies and a second time for sandwiches. Tragically, the place we really wanted to stop had closed at 2pm and we were too late. It may have been the biggest disappointment of the day!

The ride took all day. We left the house at about 9:30am (this is early for Moonpie) and made it home a bit after 4pm. After a cold shower and a short nap we had enough energy to eat, tend to cats and plants, and watch a baseball game.

I don't know if I ever want to do this again, but I feel very accomplished and proud of us.

GuitarStv

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Re: 2024 Bike for your life thread!!!!
« Reply #105 on: April 17, 2024, 10:12:49 AM »
Nice Job!

Sounds like you were better prepared that I was for your first 100k (I was a little underdressed on a chilly fall day).
 I'm always surprised how much wildlife I see while out on my bike - and I usually ride solely on the road.  I also prefer to eat on the bike for a 100k and only do a single short pee break somewhere near the last third (stopping and getting warmed down makes me really not want to start back up again).

Be proud of your achievement!

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #106 on: April 17, 2024, 04:02:08 PM »
Great work @LifeHappens doing the 100k is such an accomplishment! Iíve only peaked at 60 miles but have done several near that length since then and the confidence from the first made the rest much more reasonable.

Last weekend I did a 50 mile gravel ride with about 1800í climbing. I pushed a decent pace and finished just shy of 3 hrs 10 mins.

@GuitarStv - Iím like you with the breaks. If I were to get off the bike too long, I realllly cool down and tense up pretty quick. I think Iím drinking too much fluids right now though because my pee breaks have been excessive. Probably peed 4x on Saturdays ride.

Iíve been torn between focusing on biking vs running this year (doing each 3x/wk) and I think biking has pulled into the lead. This week Iím changing to biking 4x and running 2x and thatís the tentative plan for a while. I love the ability to push myself so hard that I can get tired and exhausted but also donít have the general body soreness from the impact from running.

Chaplin

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Re: 2024 Bike for your life thread!!!!
« Reply #107 on: April 17, 2024, 10:15:39 PM »
What I did yesterday:

A Metric Century!!!!
...
I don't know if I ever want to do this again, but I feel very accomplished and proud of us.

Nice! It's a great accomplishment.

Arbitrary motivation and goals are surprisingly powerful. Strava has various goals/challenges you can sign up for. One is a "Gran Fondo" challenge (100km). At the beginning of each month I sign up for that month's challenge and it does the trick to make me find a way to squeeze one in. Whether you want to do more probably depends on how comfortable to riding environment is - I hear that Florida isn't exactly cyclist-friendly.

'Hoping to see you both in Moab again some time in the next year or two...

Fru-Gal

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Re: 2024 Bike for your life thread!!!!
« Reply #108 on: April 18, 2024, 03:47:22 AM »
That is so awesome, @LifeHappens !

Arbitrage

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Re: 2024 Bike for your life thread!!!!
« Reply #109 on: April 19, 2024, 11:36:00 AM »
Alas, I've been forced to get back into shape.  Bought an eMTB, but a freaky thing happened with the shock during a ride, and now I've been without it for the past 5+ weeks while they work out replacement/warranty.  Taking a ridiculously long time, but at least I've still got my regular MTB to ride, and have gotten back into reasonable shape after 2 spates of winter weather battered my fitness in January and late February/early March. 

280 miles and 42k vertical over the past couple of months on the MTB, plus another 260 mi and 36k vertical on ebikes.  Could be better, but at least now there shouldn't be any significant weather-forced stoppages until November (except perhaps for wildfire smoke).

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #110 on: April 23, 2024, 09:22:22 AM »
Last weekend I did a 50 mile gravel ride with about 1800í climbing. I pushed a decent pace and finished just shy of 3 hrs 10 mins.
That is an awesome time. Did the bike fit make the process more comfortable?

I have pretty much switched from running to biking. I still run with a group 1x per week, but I find biking so much easier on my back and knees.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #111 on: April 23, 2024, 09:24:38 AM »
Arbitrary motivation and goals are surprisingly powerful. Strava has various goals/challenges you can sign up for. One is a "Gran Fondo" challenge (100km). At the beginning of each month I sign up for that month's challenge and it does the trick to make me find a way to squeeze one in. Whether you want to do more probably depends on how comfortable to riding environment is - I hear that Florida isn't exactly cyclist-friendly.

'Hoping to see you both in Moab again some time in the next year or two...
Yeah, Florida is consistently in the top 5 for cyclist deaths in the states. Our local politicians love their stroads. I am very fortunate where I live to have access to some really good cycling infrastructure, but there are still some very scary road crossings.

The 100km is probably my peak until the fall. We'll have cool mornings for another month, but the heat is already starting to build.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #112 on: April 23, 2024, 09:24:57 AM »

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #113 on: May 01, 2024, 02:04:51 PM »
Happy National Bike Month to all who celebrate:

Askel

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Re: 2024 Bike for your life thread!!!!
« Reply #114 on: May 01, 2024, 04:29:35 PM »
Happy National Bike Month to all who celebrate:


As part of that, sign up for this!  If you use strava, it's easy to just link your account. 

https://www.lovetoride.net/

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #115 on: May 05, 2024, 06:25:01 PM »
Had a 55 mile gravel race recently and crushed my 3:30 goal with a fair chunk under 3:10! It went fantastic. Very very hard, but overall went smooth. Crossed the finish line with nothing left in the tank, which is my ultimate goal for any race.

Iíve jumped in with both feet to my training now, preparing for a 90 mile race later this summer. I live at sea level and this will start around 7k feet with a total of 8k feet in climbing. Weíll see how that goes lol.

Iím now running twice and biking 4 times a week. Around 2 hours running and around 7-10 on the bike. I started a polarized training program with trainer road and it is put together very well. To nerd out a bit Iíve increased my FTP from 3 watts/kg to 3.33 watts/kg. My goal is 4 watts/kg by the end of the year.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #116 on: May 06, 2024, 07:52:26 AM »
Iíve jumped in with both feet to my training now, preparing for a 90 mile race later this summer. I live at sea level and this will start around 7k feet with a total of 8k feet in climbing. Weíll see how that goes lol.
Awesome result! Sounds like you nailed the bike fit and your training and nutrition.

As for the quote... damn. You like a challenge.

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #117 on: May 06, 2024, 11:54:07 AM »
Iíve jumped in with both feet to my training now, preparing for a 90 mile race later this summer. I live at sea level and this will start around 7k feet with a total of 8k feet in climbing. Weíll see how that goes lol.
Awesome result! Sounds like you nailed the bike fit and your training and nutrition.

As for the quote... damn. You like a challenge.

Iíve been postponing races for years and years. In 2019 I did a 5k, 10k, and half marathon, after starting running in mid 2018. I made very solid PRís in each. Since then Iíve ran thousands of miles, but havenít done another race. I enjoy racing, but have also been hampered by intermittent injuries and generally postponing the races for ďa later time.Ē When we finally settled down and bought a home this year in a location that isnít my ideal/long term plan, but know itís the best for the 5-10 year timeline, I also made a commitment to myself that I would pick the training up a notch and also get back into races. I couldnít keep putting them off. Since my hip surgery last year, Iíve really enjoyed the biking and how hard I can push myself in intensity and miles with still feeling refreshed after. I do a 12 mile run and my body just ďhurts.Ē I do a hard 50 mile bike ride or 90 minute interval session and while Iím beat, I donít hurt, and by later in the day I feel like I could do another bike ride (of less distance and intensity) with minimal discomfort.

Barring injuries, I think my 5k PR is most easily beatable (22:43) this year, and likely my 10k (45:49). My half PR (1:41:09), is likely unattainable unless Iím willing to cut back a fair amount on the biking to really up the mileage on my running, and Iím not interested in that right now. In addition to that, I plan for at least a couple bike races. Looking at the calendar, most the gravel races in my region are around February-May timeframe, so Iíll be training hard for early next year.

Longwaytogo

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Re: 2024 Bike for your life thread!!!!
« Reply #118 on: May 06, 2024, 01:00:52 PM »
Had a 55 mile gravel race recently and crushed my 3:30 goal with a fair chunk under 3:10! It went fantastic. Very very hard, but overall went smooth. Crossed the finish line with nothing left in the tank, which is my ultimate goal for any race.

Iíve jumped in with both feet to my training now, preparing for a 90 mile race later this summer. I live at sea level and this will start around 7k feet with a total of 8k feet in climbing. Weíll see how that goes lol.

Iím now running twice and biking 4 times a week. Around 2 hours running and around 7-10 on the bike. I started a polarized training program with trainer road and it is put together very well. To nerd out a bit Iíve increased my FTP from 3 watts/kg to 3.33 watts/kg. My goal is 4 watts/kg by the end of the year.

Nice work!! Awesome time and accomplishment.

That next race sounds intense!!

Wow!! That's a lot of time commitment. Are you still working full time? I struggle to find time (and admittedly motivation) to get much training in around work/ parenting duties.

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #119 on: May 06, 2024, 05:07:57 PM »
@Longwaytogo - still working ďfull-time.Ē I put it in quotes because most my career has been 55-60 hr weeks, but last year I downshifted to 40 hr weeks with 3 days a week remote.

I get up around 5:15 M-F and am done with my cardio sessions by around 7-7:30. I lift over my lunch (at home) during two of my remote workdays. I do one long ride in the mornings on the weekend. We do get to bed early so Iím still able to get around 7 1/2 hrs of sleep most nights.

Between my remote work and my wife being a SAHM for our two year old, I feel good about the time Iím able to spend with them, especially compared to earlier in my career. The only time it pulls from them at all is one weekend morning. Iím usually done with work by 4 most days.

Iím only ok with the time spent exercising because of the work/life balance weíve been able to downshift to. If I went in the office 5 days a week I could still justify the early morning workouts but aside from that, itíd be hard to justify any more time away.

We have another baby on the way, so weíll see how that changes things!

Longwaytogo

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Re: 2024 Bike for your life thread!!!!
« Reply #120 on: May 06, 2024, 05:41:46 PM »
@Longwaytogo - still working ďfull-time.Ē I put it in quotes because most my career has been 55-60 hr weeks, but last year I downshifted to 40 hr weeks with 3 days a week remote.

I get up around 5:15 M-F and am done with my cardio sessions by around 7-7:30. I lift over my lunch (at home) during two of my remote workdays. I do one long ride in the mornings on the weekend. We do get to bed early so Iím still able to get around 7 1/2 hrs of sleep most nights.

Between my remote work and my wife being a SAHM for our two year old, I feel good about the time Iím able to spend with them, especially compared to earlier in my career. The only time it pulls from them at all is one weekend morning. Iím usually done with work by 4 most days.

Iím only ok with the time spent exercising because of the work/life balance weíve been able to downshift to. If I went in the office 5 days a week I could still justify the early morning workouts but aside from that, itíd be hard to justify any more time away.

We have another baby on the way, so weíll see how that changes things!

Nice. The SAHM and work form home def help but that's still some great discipline on you part man. Awesome job.

Between work, commute, dinner, dishes, softball coaching, etc. life seems busy. But just need to restructure and prioritize a bit. mY wife works full time as a teacher so her schedule doesn't allow for much help with kids since she's going to school herself same times.

I think the going to bed early is key. Part of our struggle as kids get older and stay up later it's tough for us to get any time together without staying up even later ourselves.

I do get up at 6-6:15 but I have to wake my middle schoolers up by 6:45 and cook them breakfast so to get a workout in first I'd have to do like 5-6:30 plus then shower/prepare for work...

Anyway, nice job. I gotta get on it!!!

Retire-Canada

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Re: 2024 Bike for your life thread!!!!
« Reply #121 on: May 06, 2024, 08:18:35 PM »
Good to see all the bike stoke. My bikes are one of my best FIRE weapons. They keep me fit, move me around town and to nearby towns, help me make new friends, give me an excuse to hang out with old friends, etc...

I enjoy building new bikes and maintaining/modifying my old bikes. Sometimes I feel like I spend a ton of money on bikes, but they are so cheap compared to anything with a motor that at the end of the year it doesn't end up being all that much in the big picture for a hobby that returns so much positivity to my life.

My 2023 goal was not to get hurt and that worked so well last year it's my goal for 2024! Mostly that means I need to not get carried away mountain biking. So far so good!

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Re: 2024 Bike for your life thread!!!!
« Reply #122 on: May 07, 2024, 08:42:14 AM »
Quote
My 2023 goal was not to get hurt and that worked so well last year it's my goal for 2024!
This is a great goal, but so hard to achieve! I hear you on bikes being the perfect FIRE machine. Part of my reason for ramping up my biking distance the last two years was to get to the point where a 10 mile bike trip for errands feels like nothing.

Longwaytogo

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Re: 2024 Bike for your life thread!!!!
« Reply #123 on: May 07, 2024, 08:51:04 AM »
Speaking of bikes, what's the difference between a well dressed guy on a bicycle and a poorly dressed guy on a unicycle?

Attire

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Retire-Canada

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Re: 2024 Bike for your life thread!!!!
« Reply #124 on: May 07, 2024, 09:49:58 AM »
My worst injury in a long while happened in 2022 while cooking a pizza in my kitchen [broken toe]. So playing outside in the forest is actually safer for me...anecdotally speaking! I've never broken a bone riding a bicycle.

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #125 on: May 07, 2024, 03:50:44 PM »
@Longwaytogo - still working ďfull-time.Ē I put it in quotes because most my career has been 55-60 hr weeks, but last year I downshifted to 40 hr weeks with 3 days a week remote.

I get up around 5:15 M-F and am done with my cardio sessions by around 7-7:30. I lift over my lunch (at home) during two of my remote workdays. I do one long ride in the mornings on the weekend. We do get to bed early so Iím still able to get around 7 1/2 hrs of sleep most nights.

Between my remote work and my wife being a SAHM for our two year old, I feel good about the time Iím able to spend with them, especially compared to earlier in my career. The only time it pulls from them at all is one weekend morning. Iím usually done with work by 4 most days.

Iím only ok with the time spent exercising because of the work/life balance weíve been able to downshift to. If I went in the office 5 days a week I could still justify the early morning workouts but aside from that, itíd be hard to justify any more time away.

We have another baby on the way, so weíll see how that changes things!

Nice. The SAHM and work form home def help but that's still some great discipline on you part man. Awesome job.

Between work, commute, dinner, dishes, softball coaching, etc. life seems busy. But just need to restructure and prioritize a bit. mY wife works full time as a teacher so her schedule doesn't allow for much help with kids since she's going to school herself same times.

I think the going to bed early is key. Part of our struggle as kids get older and stay up later it's tough for us to get any time together without staying up even later ourselves.

I do get up at 6-6:15 but I have to wake my middle schoolers up by 6:45 and cook them breakfast so to get a workout in first I'd have to do like 5-6:30 plus then shower/prepare for work...

Anyway, nice job. I gotta get on it!!!

A lot of my friends have kids closer to the age range of yours and wow they all seem so busy. Sports are crazy - softball/volleyball/baseball/cheerleading/etc. Iím fortunate where Iím at now but weíll see how my energy and time is maintained in 6-8 years lol.

You are spot on with your terminology. Itís 100% discipline and not motivation. While hate is a strong word, I pretty much hate waking up early to run/bike. Usually about halfway through the activity Iím hopefully like ďok, this is good/fine.Ē Lol. That being said. I LOVE how I feel the rest of the day. Iím relaxed and most importantly, accomplished. If I were to cut a workout short or skip one, Iíd beat myself up pretty hard. Maybe some people love the actual early getting out of bed part? I dunno. I know how Iíll feel the rest of the day whether I work out, or not, and that makes it worth it every time.


LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #126 on: May 08, 2024, 07:54:58 AM »
use2betrix, if I remember correctly, you offered to help with weight training for bicycling? I'm about to go into my off-season here in the Florida sauna, so I am getting back to lifting.

Right now I'm doing a super basic linear-progression type thing, but if you or anyone else on this thread have better suggestions specifically for cycling, I am very open to change.

GuitarStv

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Re: 2024 Bike for your life thread!!!!
« Reply #127 on: May 08, 2024, 08:16:40 AM »
What are your goals for the weight training?  Many traditional strength programs aren't terribly useful if you're aiming for sports specific gains and benefit.  If you're just looking for overall strength though they're great as cycling tends to lead people to a semi-unhealthy body shape and movement patterns.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #128 on: May 08, 2024, 08:34:24 AM »
What are your goals for the weight training?  Many traditional strength programs aren't terribly useful if you're aiming for sports specific gains and benefit.  If you're just looking for overall strength though they're great as cycling tends to lead people to a semi-unhealthy body shape and movement patterns.
Well, I'm a 46 year old female. My overarching goal is to keep fit and active for as long as possible, but there are some cycling specific things I think I could improve. During long rides on the road bike I tend to get upper body fatigue - shoulders, elbows, and upper back especially. I would also like to combat the imbalances caused by the forward-leaning posture from riding a road bike and working at a computer.

Retire-Canada

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Re: 2024 Bike for your life thread!!!!
« Reply #129 on: May 08, 2024, 08:43:27 AM »


LH I'll just leave this here. If you get tired of leaning forward on the road bike you can lean back on this still crush out the miles. :-)

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #130 on: May 08, 2024, 09:00:52 AM »
R-C I cannot express how much I hate those rolling sofas. I understand some people have physical limitations and need them, but about 90% of the people who use them around here - and there are soooooo many!!! - just like laying down.

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Re: 2024 Bike for your life thread!!!!
« Reply #131 on: May 08, 2024, 09:31:32 AM »
The road visibility of recumbents worries me to no end.

GuitarStv

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Re: 2024 Bike for your life thread!!!!
« Reply #132 on: May 08, 2024, 09:53:08 AM »
What are your goals for the weight training?  Many traditional strength programs aren't terribly useful if you're aiming for sports specific gains and benefit.  If you're just looking for overall strength though they're great as cycling tends to lead people to a semi-unhealthy body shape and movement patterns.
Well, I'm a 46 year old female. My overarching goal is to keep fit and active for as long as possible, but there are some cycling specific things I think I could improve. During long rides on the road bike I tend to get upper body fatigue - shoulders, elbows, and upper back especially. I would also like to combat the imbalances caused by the forward-leaning posture from riding a road bike and working at a computer.

OK, I think I get you.

Areas to focus for strengthening then:
- Core (A lot of shoulder, elbow, and back pain is directly related to how your core fatigues over a long ride.  When this happens, all the listed muscle groups start to take extra load.)
- Glutes (Cycling uses the legs, but tends to be very quad dominant)
- Shoulders/arms/back (underutilized while cycling, particularly pulling motions which leads to imbalances)

I've found that barbell exercises tend to give the most bang for the buck as far as strength gained vs time it takes to gain it, but usually people interested in barbell stuff are more focused on generating maximum power for short periods of time.  To even out cycling imbalances I've found that higher reps and lower weight seems to work best - we're talking about stuff in the 12-25 rep range.  For this type of exercise bodyweight exercises can also be surprisingly effective.  So on to exercises:

Core:
- Hanging L-sit - 3 sets of 20 (rather than weights, just increase the time that you hang with your feet pointed forwards from being almost momentary to around 10 seconds)
- Planks - 3 sets of 2 minutes (use weighted backpack once these are too easy)
- Russian twists (you can work up to doing these with heavier plates, but start without weight) - 3 sets of 30
- Hollow holds (again, you can work up to holding weights in your hands but start without anything) - 3 sets of 10 to 15

Glutes:
- Barbell deadlift - 5 sets 20
- Barbell back squat - 3 sets 20

Shoulders/arms/back:
- Dumbbell or barbell military press - 3 sets 15-20
- Pushups (can add weight in a backpack or switch to barbell/dumbbell bench press once you find them too easy) - 3 sets 15-20
- 1 arm row - 5 sets 20-25
- Pullups (can add weight with a backpack or dip belt once you master body weight) - 3 sets 20


Basically I'd do two to three sessions a week.  Pick two core exercises, both glutes exercises, and two shoulders/arms/back exercises for session A.  Then use the other two core, both glute, and the other two shoulders/arms/back exercises for session B.  Alternate between session A and B each workout.  Your first couple weeks will mostly be getting used to doing them with body weight, once that's comfy you want to start slowly increasing weight.  You should be able to do 5 lbs increases on the deadlifts and squats each week for quite a while.  Most women I've worked with will be able to hit those reps for bodyweight at least after a year or so, and squats up to 3/4 body weight.  If you plateau before that, deload 15% and work back up.  The other exercises are more judgement calls.  You will plateau eventually on everything following a linear progression, but should be way stronger and much more balanced at that point.  I've found that alternating between exercises will get you through the workout faster than trying to do all the sets of one exercise in a row before moving to the next one.

YMMV and all that.


(I'm also a huge fan of Turkish get-ups as a general strength exercise for cycling and other stuff, but didn't include them for a couple reasons - they're a complicated exercise so kinda easy to screw up and it's possible to hurt yourself screwing them up and  while you can kinda do them with dumbbells they feel better with kettlebells and few people have enough different sized kettlebells to slowly increase weight with them.  But if you like them, you can certainly add them into the shoulders/arms/back section.  I'd do them every workout for 3 sets of 10-15).
« Last Edit: May 08, 2024, 10:05:20 AM by GuitarStv »

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #133 on: May 08, 2024, 10:16:37 AM »
Thanks for laying that all out, GuitarStv.
Quote
Glutes:
- Barbell deadlift - 5 sets 20
- Barbell back squat - 3 sets 20

Shoulders/arms/back:
- Dumbbell or barbell military press - 3 sets 15-20
- Pushups (can add weight in a backpack or switch to barbell/dumbbell bench press once you find them too easy) - 3 sets 15-20
- 1 arm row - 5 sets 20-25
- Pullups (can add weight with a backpack or dip belt once you master body weight) - 3 sets 20
The good news is, I do have a barbell and was already doing these, or similar, exercises.

You correctly guessed I was using lower rep ranges on everything. The ab stuff - ouch. But I see the necessity.

GuitarStv

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Re: 2024 Bike for your life thread!!!!
« Reply #134 on: May 08, 2024, 10:30:24 AM »
Thanks for laying that all out, GuitarStv.
Quote
Glutes:
- Barbell deadlift - 5 sets 20
- Barbell back squat - 3 sets 20

Shoulders/arms/back:
- Dumbbell or barbell military press - 3 sets 15-20
- Pushups (can add weight in a backpack or switch to barbell/dumbbell bench press once you find them too easy) - 3 sets 15-20
- 1 arm row - 5 sets 20-25
- Pullups (can add weight with a backpack or dip belt once you master body weight) - 3 sets 20
The good news is, I do have a barbell and was already doing these, or similar, exercises.

You correctly guessed I was using lower rep ranges on everything. The ab stuff - ouch. But I see the necessity.

If you're doing a lot of barbell overhead or shoulder level lifts, you should probably find that your abs are already pretty strong - but what you need is strength endurance for the distance cycling.

Don't get me wrong . . . low rep range stuff with higher weight is great!  You get hella strong quickly, but I find that it's not so helpful for cycling where you need to put out that strength over and over for hours.  When you plateau with your lifts, it can help to train lower reps for a month or so and then head back to the higher reps stuff too.  And there's nothing wrong with just training strength during the off season and then doing endurance cycling stuff in the on-season - but I've found it's suboptimal if you are focused on cycling performance.

use2betrix

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Re: 2024 Bike for your life thread!!!!
« Reply #135 on: May 08, 2024, 02:40:30 PM »
Lots of good information by GuitarStv. My workout program is more Ďoverall fitness/strengthí with a lot of Plyometrics that are also geared towards runners. I have researched some Ďbiking specificí programs and generally find that my workouts encompass many of the recommended exercises. I was doing a 3 day split, but recently revised to a 2 day split as I increase my biking/running. My weightlifting sessions take a bit longer since I did more consolidating than eliminating, but only having two lift 2x/wk vs 3x is still helpful. I have been regular weight lifter for 20+ years, so canít totally get away from my overall strength training program. I have shifted more to functional strength training exercises.

Each exercise below I do 3-4 sets. Generally 4 sets for the core exercises (bench, squat, deadlift, etc.) and 3 sets for the less critical (biceps, triceps, etc.). As a difference to GuitarStvís recommendation, I would suggest targeting lower reps more for strength building as opposed to the higher reps which focus more on muscular endurance and hypertrophy. The general goal is to build strength. You get all the endurance you need from time spent on the bike. I find 6-12 reps per set to be ideal. Iíve found this reiterated from cycling coaches as well (Iím not experienced enough at this point to have a strong personal experience/opinion on it).

The sets which get supersets have the plyo/superset exercise listed as the first item. Also, thereís more exercises available depending on your gym setup. I only included the exercises I can do at our home gym. I donít have things like a leg press or hack squat, but if thereís access to them, theyíd be good as well.

Two Day Split
Warm up:
Jump rope - 150x1
Front raises - 20lbsx10
Days:
1. Push/Pull/Calves/Rotation
    * Superset exercises below with plyo exercises
        1. Horizontal Press (Pick 1)
            1. Bench Press (DB or BB)
            2. Incline Bench (DB or BB)
        2. Vertical Press (Pick 1)
            1. (Superset with lunge jumps)
            2. Military Press (DB or BB)
            3. Landmine Press
            4. Landmine Press with Rotation (also covers Rotation exercise below)
        3. Triceps Extensions (Pick 1)
            1. (Superset with squat jumps)
            2. Tricep Pushdown (cable or bands)
            3. OH Tricep Extension (kettlebell or bands)
            4. Lying Tricep Extension/Skull Crusher(EZ Bar or DB)
        4. Horizontal Pulling Exercises (Pick 1)
            1. (Superset with box jumps)
            2. One-arm Rows (DB or Cable)
            3. Bent-over Rows (BB or DB)
            4. Bent-over narrow handle rows (with landmine)
            5. Pull ups
        5. Calves (Pick 1)
            1. (Superset with depth jumps)
            2. Single Leg weighted calf raise
            3. Donkey calf raises with weight belt/hanging weights
        6. Rotation: (Pick 1)
            1. (Superset with single leg pogo)
            2. Russian Twists (Plate)
            3. Landmine Rotations
            4. Rotational Punch - DB
            5. Landmine Press with Rotation (also covers Vertical Press exercise above)

2. Legs/Abs/Pull/Carry
    * Warm up:
    * Jump rope - 150x1
    * Front raises - 20lbsx10
        1. Vertical Pushing (Pick 1-2)
            1. (Superset with banded monster walks)
            2. Barbell Back Squat
            3. Barbell Front Squat
            4. Lunges
            5. Goblet Squat (Kettlebell)
            6. Bulgarian Split Squat
            7. Step Ups
            8. Zercher Squat
        2. Vertical Pulling/Back Exercises (Pick 1)
            1. (Superset with banded side steps)
            2. Pull downs (Cable)
            3. Pull ups
            4. Pull overs (Kettlebell)
            5. Deadlift
            6. Rack Pulls
        3. Vertical Pulling/Legs (Pick 1)
            1. Stiff Leg Deadlift (BB or DB)
            2. Split Stance Stiff Deadlift (DB)
            3. Single Leg Curls (Cable/Band)
        4. Hinges (Pick 1)
            1. Good Mornings
            2. Single Leg RDL
            3. Hip Thrusts (BB)
            4. Single Legged Hip Thrusts
            5. Glute Bridges (Single Leg on Bench or Both Legs on Exercise Ball)
        5. Biceps & Forearm Curls (Pick 1)
            1. (Superset with single leg drops)
            2. Standing alternating DB Curls
            3. Barbell Curls
            4. EZ Bar Curls
            5. Hammer Curls (DB or Cable)
            6. Concentration Curls (DB)
            7. Incline DB Curls
        6. Abs (Pick 1)
            1. Weighted cable ab crunches
            2. Hanging leg raises
        7. Carry (Pick 1)
            1. (Superset with lateral bounds)
            2. Farmers Carry
« Last Edit: May 09, 2024, 07:47:33 AM by use2betrix »

JungYo

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Re: 2024 Bike for your life thread!!!!
« Reply #136 on: May 09, 2024, 09:03:28 AM »
I truly envy and congratulate those of you whom stick to training plans, participate in races or challenges, and do all that competitive stuff!

I am actually reverting (never was big on structured training; never raced). I find with less structure and data, riding the bike has become enjoyable again! I'll hop on one of my bikes and ride 10-20 miles. During the ride, I'll explore some area, stop and chat or pet dogs, maybe watch some sports at the park or observe animals for a few minutes. It truly is fulfilling and exhausting. I've lost 5 lbs in a few weeks as well w/o any dietary changes.

I was getting so hung up on stats: cadence, heart rate, distance - every datapoint except for speed (and no power meter here) - that after a ride, I'd get anxious because statistics! which then led to anxiety about the next ride. Now I just go, stay out for at least an hour or 3, then reflect on the ride with a beer if I finish the ride after 12 noon.

The only goal I've set and statistic I track now is cadence. For me and the bikes I have (hybrids/upright), I want to maintain a cadence of 75rpm - I feel I can ride all day long at this cadence, regardless of terrain (road, gravel, dirt). Of course I check mileage post-ride, but eliminating all data distractions (except cadence) during the ride == so much fun riding 5-6 days a week! And this is my "training" for some easy tours.

Retire-Canada

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Re: 2024 Bike for your life thread!!!!
« Reply #137 on: May 09, 2024, 09:30:09 AM »
I was getting so hung up on stats: cadence, heart rate, distance - every datapoint except for speed (and no power meter here) - that after a ride, I'd get anxious because statistics! which then led to anxiety about the next ride. Now I just go, stay out for at least an hour or 3, then reflect on the ride with a beer if I finish the ride after 12 noon.

Strava and related apps have a great way of sucking the joy out of bike rides. We used to judge a ride on how much fun it was. Now people end a ride and evaluate their data to see if the ride was good enough. It's sad.

I'm glad you managed to get out of that cycle of data cycling!

Longwaytogo

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Re: 2024 Bike for your life thread!!!!
« Reply #138 on: May 09, 2024, 09:32:41 AM »
I was getting so hung up on stats: cadence, heart rate, distance - every datapoint except for speed (and no power meter here) - that after a ride, I'd get anxious because statistics! which then led to anxiety about the next ride. Now I just go, stay out for at least an hour or 3, then reflect on the ride with a beer if I finish the ride after 12 noon.

Strava and related apps have a great way of sucking the joy out of bike rides. We used to judge a ride on how much fun it was. Now people end a ride and evaluate their data to see if the ride was good enough. It's sad.

I'm glad you managed to get out of that cycle of data cycling!

Agreed!! One of the reasons I never got Strava and the like.

One of the things I disliked about golf was keeping score

Skiing And biking I judge as you say by how much fun I had, not "how I performed"

Arbitrage

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Re: 2024 Bike for your life thread!!!!
« Reply #139 on: May 10, 2024, 01:42:09 PM »
I was getting so hung up on stats: cadence, heart rate, distance - every datapoint except for speed (and no power meter here) - that after a ride, I'd get anxious because statistics! which then led to anxiety about the next ride. Now I just go, stay out for at least an hour or 3, then reflect on the ride with a beer if I finish the ride after 12 noon.

Strava and related apps have a great way of sucking the joy out of bike rides. We used to judge a ride on how much fun it was. Now people end a ride and evaluate their data to see if the ride was good enough. It's sad.

I'm glad you managed to get out of that cycle of data cycling!

At least for mountain biking, I love Strava.  I have fun on the ride regardless, but the post-ride data review on Strava is the fun after the fun. 

Of course, I don't get into the nitty gritty of the data (and don't have a subscription), so it's just time on the various runs/segments, both up and down.  Good to compare to the competition - past version of me.  I'm also not always going for PRs, but when I am it's validating to see whether I'm getting in better shape on the ups, or getting more skilled on the downs.

However, I can see your point when I use it for kayaking.  Too often I get focused upon a good pace when kayaking, and discouraged if I don't keep up the speed I'd like.  I probably should spend more of my time on the water just appreciating the surroundings.
« Last Edit: May 10, 2024, 01:45:17 PM by Arbitrage »

mizzourah2006

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Re: 2024 Bike for your life thread!!!!
« Reply #140 on: May 24, 2024, 11:50:35 AM »
Biked to work once this week. Hoping to do more of it than I've done so far this year. The fun part was getting caught in downpour on the way home haha. It looked like I jumped in a pool when I got home.

LifeHappens

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Re: 2024 Bike for your life thread!!!!
« Reply #141 on: May 24, 2024, 11:56:49 AM »
I managed to tweak my back doing squats on Monday, so that's a setback for the weight training. I have been focused on stretching and recovery this week. Feeling about 80% of the way back to normal. Next week I'll add in some single leg resistance and work back up from there.

I also gave our town bikes (fitness hybrids) a good wash, lubed the chains and inflated the tires. They've been a bit neglected lately. I want to get back to doing a short ride in the morning, basically just putzing around the neighborhood.