Ben_Saville
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Reged: 23/06/2008
Posts: 579
Loc: Leeds
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I rode Dalby at the weekend, would like to speed up a bit but my fitness was better than I expected.
However after about 1/2 way my legs gave up and I lost the ability to stand up out of the saddle for more than a few seconds. This made the downhill sections pretty tricky.
Is there anything I can do to improve this, so my legs retain the ability to stand up?
I was still able to pedal, and the uphills (seated) didn't really cause me too many problems and I finished in a fairly respectable 3:17 (excluding breaks!).
Obviously I'd like to improve on this and generally speed up, and I think sorting out this issue with my legs could be crucial to that!
Any exercises, or training methods I should use?
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If Life Slows You Down.......
Pedal Harder!!!!
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Felt Compulsion 2 SE 2008 Mint Sauce Ltd Ed
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fredmundo
Carpal \'Tunnel
Reged: 30/06/2008
Posts: 2629
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I have dropped my sadle down when on the road and started actively to stand up as much as possible when riding.. it's helped a bit I'd say.
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"Duct tape is like the force: It has a dark side and a light side and it holds the universe together."- Carl Zwanzig
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Mucky_Mick
stranger
Reged: 29/04/2009
Posts: 9
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Leg ex'z.. try these for strength and stamina building, they are best done on a variable resistance exercise bike (static), simply because you have more control.
10 min progressive warm up - start gently and slowly increase cadence and effort to about 60% of your maximum speed of pedal rotation and workable resistance.
Then
30 secs at 90% resistance and at your "sprint" pace,
30 secs at 50% resistance and at your "flat section" easy pace.
repeat these intervals 5 times
then 5 minutes at recovery pace, get your wind back and a little water may help!
then do another set of five intervals as described above,
then cool down, slowly shedding resistance and speed.
get off bike and wobble away !
If you don't have access to a static training bike - then find a steep but smooth hill (tarmac) which you can climb a section of in 30 seconds and which has room at the bottom for your 30 second recovery and five minute recovery phases.
The problem I always have with trying to do "training" activities out in the real world is concentrating on not just taking off for a ride!
Good Luck!
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Ben_Saville
addict
Reged: 23/06/2008
Posts: 579
Loc: Leeds
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cheers guys
I do have access to an exercise bike so will definitely give it a go!
Any other suggestions?
Will squats help with some weights? perhaps holding a semi - squatted position with a relatively low weight?
(I agree that sounds bad - but hopefully someone will understand what I'm talking about!)
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****************************************************
If Life Slows You Down.......
Pedal Harder!!!!
****************************************************
Felt Compulsion 2 SE 2008 Mint Sauce Ltd Ed
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fredmundo
Carpal \'Tunnel
Reged: 30/06/2008
Posts: 2629
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Hi ben, I think 'standing still' may help, a lot of martial artists use it to build qi.
Straighten your spine, this normally involves pushing you're forward I little, hold your arms out in ffron of you like you are clutching something to your hest or hugging somone. You want your hands a little below your belly button (at your dantiene, not sure of spelling).. Bend your knees a little, stay relaxed and focus on your breathing.
Hold that for 20mins, or untill your legs are totally twitching and you really can't hold it... If that happens really soon, you are too low.
Over time as it gets easier you then start bending your knees more and open yyour arms more gradually until your knees are bend 90 degrees and your arms are held out straight so your torso is like a. T.
It's similar to what you have been suggesting I think.
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"Duct tape is like the force: It has a dark side and a light side and it holds the universe together."- Carl Zwanzig
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Ben_Saville
addict
Reged: 23/06/2008
Posts: 579
Loc: Leeds
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Would Tai Chi (don't know the spelling!) help then?
I'm sure I could find a local class, I've heard its very relaxing!
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****************************************************
If Life Slows You Down.......
Pedal Harder!!!!
****************************************************
Felt Compulsion 2 SE 2008 Mint Sauce Ltd Ed
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fredmundo
Carpal \'Tunnel
Reged: 30/06/2008
Posts: 2629
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yup anything like that will help build strength in your legs ans arms.. general well being. You'll also find that that it will help strengthen your tendons in your dodgy knee..
It's perfect for the recovery process.. low impact but strengthening.
I havea freidns who teaches in sheffield and learns in manx.. I'd guess that you find one formte same school.. you can also learn Wing Chun and other forms that are useful.
It is the Michael Tse school me thinks.
http://www.qimagazine.com/
That will give you what you want.
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"Duct tape is like the force: It has a dark side and a light side and it holds the universe together."- Carl Zwanzig
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Didzy2009
addict
Reged: 19/01/2009
Posts: 683
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Quote:
cheers guys
I do have access to an exercise bike so will definitely give it a go!
Any other suggestions?
Will squats help with some weights? perhaps holding a semi - squatted position with a relatively low weight?
(I agree that sounds bad - but hopefully someone will understand what I'm talking about!)
i wake up with one of these every morning, cant say as its helped my stamina much     
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fredmundo
Carpal \'Tunnel
Reged: 30/06/2008
Posts: 2629
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well you are obviously not putting it to good use often enough.
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"Duct tape is like the force: It has a dark side and a light side and it holds the universe together."- Carl Zwanzig
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Ben_Saville
addict
Reged: 23/06/2008
Posts: 579
Loc: Leeds
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You searched long and hard for that one!
Well done!
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****************************************************
If Life Slows You Down.......
Pedal Harder!!!!
****************************************************
Felt Compulsion 2 SE 2008 Mint Sauce Ltd Ed
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Didzy2009
addict
Reged: 19/01/2009
Posts: 683
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Quote:
You searched long and hard for that one!
Well done!
BOOM BOOM!!
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Ben_Saville
addict
Reged: 23/06/2008
Posts: 579
Loc: Leeds
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Again...
Well done!
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****************************************************
If Life Slows You Down.......
Pedal Harder!!!!
****************************************************
Felt Compulsion 2 SE 2008 Mint Sauce Ltd Ed
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MuppetAlex
addict
Reged: 28/06/2009
Posts: 428
Loc: Northants
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One more thought.
Sprint up the hills. Every chance you get, sprint up the hills. This will get you fit. Also, I occasinally use the gym. On their bikes I use the XC program and stand up whenever there is a good hill section (And sprint it).
Luck
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Lived fast and didn't
Rides - SCUD Misile (Seldom cleaned used dialy)
AKA a Giant XTC 4 with some mods.
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