janneman72 Posted January 18, 2011 Share Its amazing when you realize the differnece, I havent been training super hard, but have managed to put in a few kilomers over the festive season. I avg'd a green lap at merendal on 49 mins for the 11 km. so yeah i pretty much suck, last time i did this was a month ago, before spending some time with my super fit brother lol. Did some road work nothing hectic 20-40km every second or third day, and went back to meerendal today and thougt ok lets see. I down'ed my time from 49min avg to a 34min in and all this in less than a month. And now with the risk of starting a flaming session, you have to remember i drink 20 cups of coffee a day, smoke 40 ciggies a day, and drink 4l of coke a week, and mainly live on red meat and starch and beer. Moral of the story a little work can show explosive results regardless of age, fitness, or diet and its mental, just tell yourself ill put it in one gear higher than i am cofortable with. And btw im too drunk at this stage to fix my spelling and grammar errros. live with it. Hi Covie, bwhahahaha, it sounds just like me. I enjoy my non-light beers (a lot), I eat what i want and I have the odd smoke here and there(but the club doesn't know this though). You're absolutely right, there no problem with doing and eating the things you like just as long as you cancel it out with a lot of exercise. Do you want to go out for a beer tonight....hahaha! Link to comment Share on other sites More sharing options...
Ashchest Posted January 18, 2011 Share Go and do a few rides at Northern Farm, you can do 12 km laps, not too technical and the hills are managable. I usually manage to do twice the distance at NF than at groenies because of more open space and longer flats. I see you are in centurion, you can join me, then it'll make me feel good when you push up the hills :D Link to comment Share on other sites More sharing options...
janneman72 Posted January 18, 2011 Share You can also join us in Pta if you want, it's less technical but a bit more speed and we are VERY patient due to various levels of riders. We do anything between 30 and 70km depending on the crowd and wait for everyone. Just PM me if you need more info. Link to comment Share on other sites More sharing options...
Saudiq Posted January 18, 2011 Share You should consider joining a cycling club such as cycle lab or something similiar. I've been cycling for 6 years and the progress I've made in that time, guys in clubs have made in a couple of months. Riding with people who are stronger than you and who are willing to teach you the proper technique of riding will improve your riding in no time! Also consider getting a program from Maryke on the hub, after only 10 weeks my speed has increased from riding a 25 km average to 30-32 kilometre average. Good luck Link to comment Share on other sites More sharing options...
janneman72 Posted January 18, 2011 Share In addition to Maryke, www.fittrack.co.za has worked wonders for me as well. It is extreme accurate in terms of the goals you select and there's a goal for every major race and every level of fitness. Maybe this should be a new discussion about fittrack and what people think of it. Link to comment Share on other sites More sharing options...
Trail Snail Posted January 18, 2011 Share I found that riding with stronger ridersI was taxing my body. After the ride I would download the HRM info and find that for the 150 min rife I was averaging 90-95% of max HRR.I have decided to rather train on an indoor trainer until I reach a better base fitness. Link to comment Share on other sites More sharing options...
Icycling Posted January 18, 2011 Share Rome was not built in a day! Getting fit is gradual process! I would suggest trying to ride 3 days out of 4! The process for you would possible look like this and yes as mentioned by somebody else use flat road and pedal the whole way and also you light gears i.e. spin! Day 1. 5kmDay 2. 7.5kmDay 3. 10kmDay 4. RestDay 5. 7.5kmDay 6. 10kmDay 7. 12.5KmDay 8. RestDay 9. 10kmDay 10. 12.5kmDay 11. 15KmDay 12 Rest Maybe now increase it a bit Day 13. 15kmDay 14. 20kmDay 15. 25km if you feel comfortable with this new level do it for three block and then maybe increase the increments by 10km Ok - I am sure you can see the pattern if you want to adjust it feel free I.e. starting at a different distance and increasing the block distance within a block by a different level. Your goal of riding a 50km race means you should take your Block in training up to about 80km before you start doing any kind of hard intervals etc. All this training should be at a level you are comfortable to have a conversation with. Link to comment Share on other sites More sharing options...
Squier Posted January 19, 2011 Share Hi all. Here is a bit of a concern for me. Im 35 and been cycling MTB for about 3 months now. I dont get to cycle too much, about 3-4 days a week and do about 12-15km per session. The problem I am having is that my body is just not adapting. After 5km of Groenies or voortrekker I feel like absolute hell. I have to get off the bike to walk up the hills. I just cant understand it. I do the 20km races but want to get to the 50km races but my body just cant recover quick enough. I am over weight(1.85m, 104kg)non smoker but i should think by now I am able to atleast sit in the seat for 10km. Anybody got feedback? I remember when I started the first 7km was absolute hell, but after that I got into a rhythm and felt much better. It was just getting through the first 7kms. It's important to get those muscles warmed up before you hit the trails as wel1. When we ride Groenies we always start by riding to the booms and al the way down to the fountains gate and back just to get the legs moving. I have also found that spinning is a great way to drop some weight and also get some kms in the legs when your time is limited. Link to comment Share on other sites More sharing options...
covie Posted January 19, 2011 Share Hi Covie, bwhahahaha, it sounds just like me. I enjoy my non-light beers (a lot), I eat what i want and I have the odd smoke here and there(but the club doesn't know this though). You're absolutely right, there no problem with doing and eating the things you like just as long as you cancel it out with a lot of exercise. Do you want to go out for a beer tonight....hahaha! Always up for a beer mate pitty JHB is a bit far So i just settled for nice bottle of pinotage Link to comment Share on other sites More sharing options...
latentree Posted January 19, 2011 Share Also bee sure your heart can take it. How is the pulse when you decide to get off & start pushing up a hill?. If there's any irregular beats go see a doc. Think about other symptoms you may be experiencing.Up to the age of 22 I had a heart rhythm problem associated with exercise. After that was fixed life changed for me & I could give all when I wanted to, no problem.Remember, it will get better. Link to comment Share on other sites More sharing options...
The_Break Posted January 20, 2011 Share I found that riding with stronger ridersI was taxing my body. After the ride I would download the HRM info and find that for the 150 min rife I was averaging 90-95% of max HRR.I have decided to rather train on an indoor trainer until I reach a better base fitness. Maybe also give up on those smokes and wait till you grow up a bit. Link to comment Share on other sites More sharing options...
Capcha Posted January 21, 2011 Share I will stick in there. Who knows, maybe after 2 years I will give you all a go Went for a 15km ride yesturday at groenies and felt great. 14.1km/h average with a 2min stop to eat my energy bar. Link to comment Share on other sites More sharing options...
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