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| *Vultures Knob>>>Stationary Bike |
Bike Workout? |
I want to start a bike workout, not the stationary kind but the real bike outside. How far and how long is considered a good work out (like running two miles a day is considered a decent run)? Thanks! cyclist451 gave a good answer but it's really hard to answer your question since I don't know if you're just starting out, wanting a good workout to train for races, or losing weight. I think you want it only for exercise, so 30 mins for 3-4 times a week is a minimum good start. Doing 30-60 mins everyday will guarantee a healthy lifestyle. Starting out, you want to go short distances (maybe 15-30 km) and then increase both distance and level of difficulty (hills) to the point where you can endure 3 hours on the seat, going anywhere from 80-150 km. It's all up to you and your motivation/goals. In terms of training for races, do mild leg strengthening exercises that won't give you that "dead muscle" feeling after bodybuilding workouts because that may injure your muscles. Also work out your cardio by doing interval training on hills. Stretching routines also help. Well, that all depends on what kind of shape you are in now and what your goals are. If you are just looking at cardio, then a half-hour three or four days a week is health and good for you. That would translate into anywhere from five miles to maybe eight or nine miles depending on your conditioning etc. However, like running you may have other goals. For me two miles running was just a warm up. I tried to get in at least six miles when I ran. Others do a lot more. So determine your goals. If you are getting started, start slow. Go out and ride until you begin to feel tired just to see what your limits might be. This will give you a starting point. For example, start off with maybe a five mile ride, if that is not too difficult, continue that maybe every other day or so. Then gradually increase your miles and/or the number of days you ride. If you are shooting to ride in a charity ride, such as an MS-150, then you will need to get to a point where you can comfortably ride 40 or 50 miles at one time (or more). MS-150 rides are generally around 50 to 75 miles a day for two days, with options to ride 100 miles, so to get ready for that you will need to have gotten in some long rides that approach this new distance. Hope this helps. the first rule is spin, spin, spin. that means using light gears and turning you legs over quickly. you shouldnt be pushing on the pedals, just kind of get your momentum going and spin along lightly. instead of miles, i would shoot for minutes, because whether can effect how far you get in a given time and what gear you can use. i would say 30-40 minutes three or four times a week for general fitness. if you want to do actual tours and things you have to build up to it. yesterday we did forty miles and spent a couple hours riding. you can't do that right off the bat. \Start with 30 to 45 minutes per day. Keep your exertion level to a point where you're breathing heavy, but not 'out-of-breath'. Try to get about 5 hours per week total. After about a month of that, go for 7 hours + per week. This could simply mean a longer weekend ride, or 1 hour a day. If you can get two months in at that, start looking into more serious workouts, such as speed work and hill repeats, but start what I said above for now. get this book,the lance armstrong performance program-seven weeks to the perfect ride |
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