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| *Vultures Knob>>>Cycling |
How can i get more fitness in less days? |
How can i get more fitness in less days? Increase your work out duration and intensity. Eat well, Get enough rest. There is some good reading here. It may be of use to you. http://health-info4u.com/ Steroids, HGH... Go hard. But don't expect overnight success. It takes serious training and hard work to get to a good level. I have been cycling for 3 years, but only real seriously since this past April. I have 4 kids and a full time job, so finding enough time to get a "good" ride in is difficult. I am fortunate enough to have a job where we get an hour for lunch. So I bike everyday at lunch (weather permitting). I try to get as many miles I can get in, in 30 minutes. Back in April this was only 6 - 6.5 miles, averaging 14 mph. As of right now, I am getting in 9 - 9.5 miles in while averaging 19 - 19.5 mph. The key is mixing up each day with a different work out. Here's what I do during the lunch time rides. One day I do over gear jumps, another day I do uphill sprints, another day I do high cadence, another day I do downhill sprints. On weekends, it's high mileage, 20 - 40 miles. On Saturdays I will try to go as hard as I can for as long as I can, then finish the day out with an easy spin. On Saturdays, I will typically get 20 - 30 miles in while averaging 17 - 18 mph. On Sundays, I go longer, 30 - 40 miles at an easy pace, averaging 14 - 15 mph. Make sure you take at least one rest day during the week. I live in Nw Pennsylvania, so good ol' mother nature usually delivers at least one rainy day a week. Just remember to keep your cadence at between 85 - 90 rpm as much as possible and go hard on those short days and have fun! there are risks with forcing quick gains. first there is the risk of injury and of sickness. the stress of pushing too hard can wreck your immune system and cause you to get sick easy. you can also over tax things and cause overuse injuries very easy. one of the most effective ways is using intervals. this is where you do a given effort very hard, driving your heart rate way up. then you back off and recover. then you repeat that over a set of them. the hard part could be like a hill you attack over and over, or like going full on for so many seconds or minutes and then riding easy for so long. what this does is keep your heart rate higher over a given span than you could accomplish with a steady effort. the down side is that it is very stressful on your body and can cause the problems i mention. make sure you have a good base before trying it, just a suggestion. Aerobic exercise twice per day and add an interval workout to your program once per week. |
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