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2005/07/28, 08:37 PM
I posted this in the pro arena and am now here to get others advice hopefully to run into another rider who can help shed some light to a newbie. thanks.
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So I just recently picked up a new cardio and a great way to past time. I know the DPKing cycled, but I have not seen him on here for sometime so I want to throw this question out to some of the Pro Members and see if I can get some assistance. I just purchased my first roadbike ever on Ebay (A Centurion LeMans in immaculate condition) and have never road one. I have been riding my cheap hybrid mountain about 70 miles a week now for about a month. I signed up to do the STP 2006 (Seattle to Portland Ride) which is about 200 miles in length. I have noticed since I started riding that my tailbone and lower back are giving me some aches here and there and I am waking up with the worst cases of charlie horses in my calves in the middle of the night. Can anyone suggest a good routine to help me gain strength in my legs, lower back and bootie that will help me achieve better saddle time? Also, what type of weight training would I implement into this cycling routine? I have the Smith System at home along with olympic free weights.
Thanks!
:)
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Bettia.... The secret of getting ahead is getting started.
ravenbeauty@freetrainers.com
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2005/07/29, 09:05 AM
i would say get a program emphasizing core training (abs and lower back), squats, lunges, deadlifts, and calf raises. stretch after every workout/time you go cycling, and be sure to warmup for all exercises/cycling times.
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2005/07/29, 12:09 PM
Thanks bropie, I have implemented Pilates twice a week for now until I can get a solid weight training routine down so that should help a bit.
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Bettia.... The secret of getting ahead is getting started.
ravenbeauty@freetrainers.com
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2005/07/29, 05:36 PM
I too am a road rider. Lots of times....charlie horses after a ride will come from bad hydration habits. Also...your lower back problems could be because of the way your bike is set up. If you are stretched out too far in the saddle, then you wil experience these problems. However, your ass hurting is just a part of riding. You will get used to it eventually. Try making adjustments to your bike to change your position. You shouldnt b too stretched out, and you should not b too scruncched up. Make sure that when you are riding that your arms have some flex to them and arent locked out. Make sure to keep hydrated to avoid muscle cramps, and make sure to warm your legs up before you go and pound out the miles. I ususally take the first five miles or so to warm up at an easy pace. Other wise, id have to agree with bropie on the workouts. Keep training, good luck, and ride safe!!
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2005/07/29, 05:48 PM
Cramps are a result of dehydration and being low on key electrolytes......potassium, magnesium, sodium, etc..
Contrary to krazy your butt no longer has to get used to crappy seats....yuo can go to bike shops and get ones made from gel and other materials....you can also custom make it to fit your body....
Lower back/back you should strengthen with Deadlifts, romanian deadlifts, back extension machines, hyperextensions, glute ham,etc.......also make sure your technique is correct...you don't wanna be leaning too far forward...ask an experienced rider to check your technique...
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2005/07/29, 09:23 PM
Thank you all for your wonderful advice, you are awesome. On the hydration part I am confused though. I always take a camel back with me so I have plenty of water, take bananas to munch on on breaks and also gatorade for the long rides, so I am not sure what to do about that. Maybe add in some more electrolytes???? I haven't however, been doing the warm ups as krazy suggested or looked at better seats like menace suggested. My bike hasn't come in yet so I can't try it out and see how it works, but I will look into the bike seats that they have available and see which ones accomodate my J-Lo junior bootie best....lol
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Bettia.... The secret of getting ahead is getting started.
ravenbeauty@freetrainers.com
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2005/07/30, 03:40 PM
Make sure to pik a bike seat that isnt too bulky bc it will effect your pedal stroke. The gel seats are still good, however they do not fully eliminate the sore ass problems, only soften them. What you might want to do is bring a 50 50 mix of gatorade and water with you during the ride. Make sure you drink a lot of water even when you arent riding so that you are properly hydrated. RIDE SAFE!!
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2005/07/31, 10:09 AM
When I got my road bike it was fitted with a man's saddle (even though it was a woman's bike - WHY?) and I had a complete nightmare with it. There isn't a saddle that exists that will completely stop you being sore when you first start putting lots of miles in, but obviously some are better than others.
I finally got sorted out with a vitesse saddle - I know a few other girls who really like them, but everyone is an individual and you may just need to try different ones out.
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The path to righteousness is a cycle path
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2005/07/31, 11:51 PM
thanks everyone, I did a 40 mile ride this morning, packed up on the gatorade and hydrapak. I stretched before and after, it was a beautiful ride today. The sun was shining here in Seattle(which doesn't happen that often) with Mt. Rainier in full view along the path.
Thanks for all of your helpful advice, i'll be hitting the bike store this week for seats next.
You all are awesome. :)
One more question, are there any other good drinks out there other than Gatorade tha can provide me with the electrolytes?
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Bettia.... The secret of getting ahead is getting started.
ravenbeauty@freetrainers.com
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