Bicycling - Road and Mountain

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Need to improve power, but have to ride nearly every day

oldbikegirl
oldbikegirl Posts: 11 Member
edited November 2024 in Social Groups
I don't drive so I use my bike for transportation as well as rec. and fitness. I am 54 and after a period of illness find that my power has greatly diminished.(Don't use a power meter, just use perceived effort and heart rate.) Since I don't get many days off the bike, any suggestions on workouts that I can do and still ride everyday?

Replies

  • Archon2
    Archon2 Posts: 462 Member
    I'd just say give it some time...but if you are looking specifically for workouts, maybe some core work, sit-ups, planks, push ups, and such -- along with eating a little more to fuel your recovery.
  • BikeTourer
    BikeTourer Posts: 167 Member
    Look at doing interval training on your bike and add some strength training to your line up. You don't need to go to a gym planks, squats, lunges do wonders and can be done easily at home with or without weights.
  • coreyreichle
    coreyreichle Posts: 1,031 Member
    Your power will return, pretty quickly (1-2 months or so) with just riding. I try to commute to work during the warmer months, and notice a pretty quick return to my quicker paces from last year.
  • m1xm0d3
    m1xm0d3 Posts: 1,576 Member
    Nutrition & sleep are 2 key components to strong legs while on the saddle. Make sure you have those in check and with frequent cycling, your power will return.
  • TheBigYin
    TheBigYin Posts: 5,686 Member
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  • oldbikegirl
    oldbikegirl Posts: 11 Member
    Thanks all, I really appreciate the advice & encouragement. :)
  • sufferlandrian
    sufferlandrian Posts: 8,244 Member
    Toss in a couple intervals a couple times a week when you are riding. Don't do it every day. Allow easy days so your muscles can heal. Work on Core Strength once to twice a week at home.
  • Bikerchickmomma
    Bikerchickmomma Posts: 93 Member
    Great advice. I am also an "oldbikegirl" in that I am 60. I will use the advice posted when I get back to biking. I am still recovering from major back surgery and will be throughout the entire year of 2015. I know the surgery and lack of time on the bike has taken some of my former energy and endurance. I previously used a rowing machine for core strengthening. (Loved it. Total body work-out. Great for arthritic knees, non-impact.) I found biking against the wind and undertaking as many hills as possible built great strength and endurance too. (Standing on the pedals for extra effort.) Good luck. I hope you get stronger.
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