| Re: Leg muscle/heart rate question?
On Fri, 14 Jan 2005 03:31:39 GMT, "chris c" <cchris@frontiernet.net> wrote:
>I am a newbie. Just got into cycling last summer (again) but did it when I
>was younger (10 yrs. ago). I am trying to do at least 10 miles per day now.
>I did more during the summer sometimes. Schedules are so hectic of course. I
>ususally use a stationary cause of the crappy weather. I am riding a
>comfort bike but would like to get a racer this spring. I used a cannondale
>racer in my younger days when 50 mile rides were nothing. I lost a lot of
>weight since summer which keeps me very interested and I feel great!
>My first question is ... how long does it take to get some leg muscle
>definition? My legs are not muscular, but they are skinny now. I try to use
>a harder setting on the bike sometimes. Does this increase muscle faster?
>Second question..... Can you overdo a workout by getting your heart rate up
>too fast (ex: heart attack) ? Sometimes I push myself hard , I think almost
>to the limit. I never get faint , but I think I get borderline dizzy
>sometimes.
How long's a string and can it be too long?
Just how old are ya and what kinda shape are you in?
Not that I could give you any specifics anyway, but it's good to know whether
we're talking about a 40yo in crappy shape or a 55yo in pretty good shape.
At 49 and recovering from many years off the bike there are a few things I can
tell you. First your recovery will suck compared to years ago. I can get great
benefits from 2 intense rides a week, much more than that just makes me sore
without any resulting strength or speed payoff. Might as well just whack my legs
with a stick for all the good it does. At least not more than two weeks in a
row.
And it is intensity that you need to increase muscularity and strength. Making
circles with your feet, fast or slow will not do it. There's cycling training
tips and advice all over the internet, some of it actually makes sense and
works. Google.
When I first started back on the bike last year I had recently quit smoking
(again) and the game was having my cardio and legs take turns being the weaker
link. At one point I got into good enough shape that I needed more leg to work
the CP system hard enough to really feel it. I'm riding 4-5 times a week and 2
of those are usually some sort of high intensity work like sprints or intervals.
I'll only do one day of intensity if I do something otherwise draining that week
like an extremely long ride. Or three days of intense work if I know I won't be
pushing it the next week. I think that's probably the sort of thing you're
ready for, get in some strength and speed work.
As for heart attack risks, hell if I know. My guess is that if you've been
pedaling hard enough to max out the heart rate and start losing composure
without dying by now you're probably okay. I do suggest that you keep that sort
of thing on the trainer until your bike handling skills are back to expert.
That's how people get hurt, out riding their brain's oxygen supply.
You know the standard warning "Do not begin this or any other exercise program
without the advice of a physician." Well I figure I didn't ask a doctor before
taking up chain smoking and a sedentary lifestyle, I don't figure I need his
permission to get back in shape. If I'm going to keel over from a heart attack
rather it be after a ride I enjoyed than a cardio stress test that I had to pay
money for.
Ron
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