HIIT training opinions - Training off the bike

[Meg85]

Hi all,

 

I am wanting to get some feedback on HIIT training.

 

I currently perform 20 minute HIIT training 5 times a week using my own body weight and/or weights etc. While it has improved my overall condition, weight etc I struggle to put on muscle, since starting in January, I have only put on 3.6kg of muscle and I have a feeling that I am now doing the wrong exercise for improving my riding fitness and putting on some lean muscle?

 

I have read quite a few articles that all point toward HIIT being too intense to do more than 3 times a week, the body cannot cope over a long period of time. Most articles advocate doing HIIT to loose those extra kg and improving condition but only to do this for 3 months at a time or the body takes strain.

 

I jog in the mornings as well (with my dogs) not far - about 3km. I'm worried that I should now be switching to more aerobic exercise than constantly training in anaerobic state or a mix of each? The body will eventually burn out or increase my chances of injury?

 

What exercise are you guys doing off the bike? Can anyone give me their experience with HIIT? How much should you really be doing? I'm new to mountain biking but would really love to improve my riding stamina so looking for some suggestions.

[Francis1]

Hi,

 

 

My training programme starts on Mondays with strength training,

 

 

Legs Stength

 

Squats

Lunges

One leg Dead Lifts with Kettle Bells

Kettle Bell Swing

Leg extension

Calf Raises

Plank

Leg Raises

 

I push hard on this as this has given me great results. You will need a good recovery regime as legs need to hurt.  

 

Power Training

 

In the week I mix it up as I use Cyclops virtual trainer which has endless  training programs. Every training programme is based on my FTP wattage.  This I do twice a week.  Friday is rest day and Saturday and Sunday are low intensity 3+ hour rides with some intensity of hills only. Mostly Zone 2.

 

Also run 10km a week for fitness and to stretch the hammys.

 

One day a week foam roll and stretching.

[Francois Du Rand]

I have also read about the body not being able to cope with HIIT for longer than 3 months at a time in the book the Time crunched cyclist.

 

We exercise using a normal stationary exercise bike and a set of rollers for the normal bike.

I personally prefer doing high volume low intensity training, but this requires a lot of hours riding, and this is why most people use HIIT as they can squeeze it in with their normal day.

 

Off the bike we do various stretching exercises, 20 pushups, 1 Min plank, 15 reverse crunches, 15 normal situps, and 15 situps touching your opposite knee with your elbows.

[Jaco-fiets]

Crossfit 2x per week works wonders for me. My lower back does not get sore on rides anymore, I climb stronger and I am actually riding much better than in the past on lower cycling fitness levels.