Cardio advice please.
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PassionFord Post Whore!!
Joined: Apr 2006
Posts: 7,297
Likes: 2
From: Wirral
Cardio advice please.
I'm currently doing around 90-100miles a week road riding, each week I am trying to push larger speeds and constant speeds on hills.
As I am of large build (16.9stone) I would like abit more stamina.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
As I am of large build (16.9stone) I would like abit more stamina.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
Wye Valley Hardcore
Joined: May 2005
Posts: 4,283
Likes: 30
From: Hereford/Colchester
I'm currently doing around 90-100miles a week road riding, each week I am trying to push larger speeds and constant speeds on hills.
As I am of large build (16.9stone) I would like abit more stamina.
I'm building stamina and recovery rate at the moment. Hill runs on a treadmill and gym bikes are great for building stamina (on a treadmill is proving quite useful for me although I hate them) and also if you have access to a bike in a gym pounding away for 40 minutes on a hard resisitance level. On the bikes yesterday we did 20 minutes at level 15, 10 at level 20 and 10 at level 25. Then onto the treadmill for a 20minute incline run. Running 10-15KMH at anything form 6-15 % incline. I had my heartrate checked this morning at the doctors and I'm down to a resting rate of 41 BPM so it's working for me.
Ive also been told that cardio wieghts are great for stamina, but havent personally tried it.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
I get by on creatine and a single protein shake a day these days so I don't build any mass. A good multi vitamin and a Berrocca every morning also.
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
Depends entirely on how much fluid you loose through sweat. As long as you replace what you are loosing there is no right or wrong answer, really. I'm quite a heavy sweater when I train so drink alot of fluid compaired to say my cousin who I train with who doesn't sweat as much but is possibly even slightly fitter.
As I am of large build (16.9stone) I would like abit more stamina.
I'm building stamina and recovery rate at the moment. Hill runs on a treadmill and gym bikes are great for building stamina (on a treadmill is proving quite useful for me although I hate them) and also if you have access to a bike in a gym pounding away for 40 minutes on a hard resisitance level. On the bikes yesterday we did 20 minutes at level 15, 10 at level 20 and 10 at level 25. Then onto the treadmill for a 20minute incline run. Running 10-15KMH at anything form 6-15 % incline. I had my heartrate checked this morning at the doctors and I'm down to a resting rate of 41 BPM so it's working for me.
Ive also been told that cardio wieghts are great for stamina, but havent personally tried it.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
I get by on creatine and a single protein shake a day these days so I don't build any mass. A good multi vitamin and a Berrocca every morning also.
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
Depends entirely on how much fluid you loose through sweat. As long as you replace what you are loosing there is no right or wrong answer, really. I'm quite a heavy sweater when I train so drink alot of fluid compaired to say my cousin who I train with who doesn't sweat as much but is possibly even slightly fitter.
Thread Starter
PassionFord Post Whore!!
Joined: Apr 2006
Posts: 7,297
Likes: 2
From: Wirral
Thanks for the advice Muz, since then I have dropped to 16.1 stone. Been having a protein shake after the ride home from work, certainly been helping with the muscle pains. Once the new year deals are happening in the gyms I will start to go.
PassionFord Regular
Joined: Sep 2008
Posts: 424
Likes: 1
From: Lancashire
I'm currently doing around 90-100miles a week road riding, each week I am trying to push larger speeds and constant speeds on hills.
As I am of large build (16.9stone) I would like abit more stamina.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
As I am of large build (16.9stone) I would like abit more stamina.
What would be a good way of doing this?
Are their any supplements or diet advice which would help?
Also one last thing.
Fluid consumption, what would be an advisable consumtion for a 30mile ride?
Reason I ask is I only drank 1 litre of water and never felt de-hydrated?
Cross Training is the way to go, mix up the reps, work-outs, hit your body different ways so it's never gets in a rut - and always get quality rest.
Concentrate on the exercised you hate !
I guess you can hold quite a bit of water so it doesn't suprised me you only consumed a litre of water on a 30 miler. But then again, how hard were you cycling, what was the terrain and were you on the rivet ? What was the temp that day ?
Last edited by Hoogi; Dec 3, 2011 at 08:29 PM.
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