Improving my stamina for annual 3 day bicycle ride

[Kiwi_Colza]

I have recently retired and worked out that to keep up with my younger fellow bike riders (which includes an iron man amongst them) I needed to be more aerobically fit to cope with both hills and distance. My wife goes swimming most days so it seemed like a no brainer to join her, she goes left to the pool and I go right to the gym. So far, so good...

[MartinMX5 Graduate]

I'll be honest, I don't trust gyms, they seem like a sports hernia waiting to happen!

Swimming, on the other hand, is a top exercise choice. Low impact whole body workout, what's not to like?

[Kiwi_Colza in reply to MartinMX5]

Hi Martin, after getting to 5k next step will be to improve my swimming technique so I can manage more than one length without running out of puff. Best Colin

[Oldfloss Administrator Graduate]

Welcome to the C25K forum... alongside your other exercise , this could be really useful to you..

Please do check out the pinned post... full of helpful advice and will answer many questions you may have.

healthunlocked.com/couchto5...

Slow and steady as you go, and do keep posting your runs, You will find loads of support and running friendship here !

Looking forward to your first post... when is run 1?

[Kiwi_Colza in reply to Oldfloss]

Hi Oldfloss, have just finished week 3. Enjoyed your articles on FAQ particularly the Shin Splints one. V useful. Finding the variety of exercises enjoyable and looking forward to weather improving so I can get outside on alternate days.

[Oldfloss Administrator Graduate in reply to Kiwi_Colza]

That's great ..well done you...!

P.S I've just deleted your name..as we don't use them on the open forum .

[Fionamags Graduate]

I do a bit of cycling myself and find the combo of running and cycling make very good cross training partners. One activity strengthens the other. If u are up against road club level cyclists though you might might a bit of strength training makes all the difference as well.

[Kiwi_Colza in reply to Fionamags]

Hi Fiona, thanks for your response. Yes I am hoping the aerobic part of running will help with the cycling. Will try strength training once I have got to the 5k stage.

[nowster Graduate in reply to Kiwi_Colza]

Aerobic running means running at slower paces for longer times.

For example, at my current level of fitness, I could do a parkrun (5km) in just over 30 minutes but that wouldn't necessarily be an aerobic exercise. On the other hand, I might do double that distance in just over 70 minutes and that would be an aerobic exercise.

I assume you're looking to improve your endurance when cycling?

[Kiwi_Colza in reply to nowster]

Hi Nowster, thanks for your comment. Yes I am looking to last longer but also tackle hills more easily. Anything that keeps my heart rate up for a reasonable length of time is good. I am enjoying 5 minute 1,000m rowing sessions currently and this seems a v good aerobic exercise.

[nowster Graduate in reply to Kiwi_Colza]

Hills are always a problem. The only way to get used to hill climbs is to do more of them (either running or cycling).

[Fionamags Graduate in reply to nowster]

Yep. It’s no pain, no gain unfortunately. But I think squats and lunges are pretty good for hill work as well. I’m crap on hills (both running and cycling) so my New Year’s resolution is to get some hill training and strength work done. We have another cycle tour planned in 2025 and I’m not going through what I did last time to get fit en route.