A bit of topic but I would REALLY value your advice.

[Vikki]

As most of you are aware I got a recumbent trike back at the end of March and I've been doing 3 x 14 mile stints each week and a 20 to 30 miler at the weekends.

I'm not finding that it is getting any easier. After a month my average speed for the journey has increased from 8 mph to 11.4 mph, and there it has stayed. I can push to 15 mph but I can't maintain that for more than a minute or two before my legs burn out.

This is how I ride: Higher cadence than normal and easy pressure on the pedals, at a level I feel comfortable with that doesn't tax me. It's here that I think I am going wrong. I'm not pushing myself. Is this my error?

If I go up a flight of stairs my heart beats faster (pounds) and I'm sucking in air like Danny the Dyson (as opposed to Harry the Hoover). If I run for a very short distance that would be the same effect.

As you know, I got a new chainring set for my trike and while a hill called Farlington Avenue forced me to walk the last part of it when it was a single ring with the 30 front and 32 back I found I could pedal and cover maybe 30 yards before my breathing and legs called a halt. I started to just go from shady tree to shady tree and rest for a couple of minutes before pushing ahead again. After the tress I was going lampost to lampost. In other words - it was punishing and I was starting to swear off doing anything like this again and stick to the flats.

My history is past 4 years electric bike. Previous 20-odd years car and no exercise at all. And I smoke (please don't lecture me on that, I know). Consequently I am REALLY out of shape.

Is it ever going to get better? Do I need to push myself more to get my cardiovascular system shifting and developing? Is it too late for me and should I be happy to cruise along on the flat at 11.5 mph with occassional foreys into the 15 mph region?

When I'm mooching along at my (perceived) lowly speed I feel I can keep it up forever. But speed and hills stop me cold.

I should say that during the punishing parts I have never felt in danger of my heart threatening to leave me to my own devices. It's always there, pumping away quite merrily, no pain in that area.

I think years of a sit down job and laziness toward exercise have taken their toll. Can it get better?

I really, really would appreciate your advice because at the moment I'm wondering if it is really worth it.

Best regards and many thanks for your time and patience.

Vikki.

 

[flecc]

Unlike many others, I found e-biking greatly reduced my fitness compared to normal biking.

I doubt if pushing yourself harder will help, but if you have the time to greatly increase your mileage that can considerably increase fitness, even on an e-bike. It will also reduce the number of cigarettes you can fit into the day (ex 60 a day smoker here)
.

 

[Vikki]

Thanks, Flecc, but other than my two runs to Hambledon I'm not pushing myself at all I felt every uphill inch of that run. Even the shallow ones

I'm staying well within the zone of comfort, not even breathing hard or anything on my flat commute.

Here's the funny thing, I expected my legs to hurt like hell the next day after Hambledon, but they didn't!

Best regards.

Vikki.

 

[overlander]

Like flecc says i reckon an e-bike is not the best way to get fit. As long as that temptation exist you will use the throttle or assist mode, its human nature. So straight away you lose out to an ordinary bike. BUT if you were to push the distances up to more than you can do with a normal bike and keep the assist to a minimum you will see a difference. I always find there is a barrier you need to overcome, after you overcome this barrier cycling then becomes fun again. Until then the hills, headwinds will be misery the only way to break that barrier is to train and push yourself, within your own limits of course not someone else's idea of routine. You will know within yourself if you are pushing yourself just be honest with yourself.

 

[Vikki]

I am so sorry, I failed to make myself clear I am talking about my non-eleccy trike. It is on Prowler (his new name) that I am trying to improve my fitness

My bad.

Vikki.

 

[overlander]

Hi vikki,

The same applies, you just need to push yourself a little harder each day. For aerobic fitness try for example, you have a set route, time yourself. The next day reduce the time allowed by say a minute(depending on route total time). If you do not do this you have no bench mark to see if you are pushing yourself. Personally when i train i use a heart rate monitor with zones set, i try to keep in certain zones depending on what i want to achieve. That way you have motivation and more importantly a target to reach. But slowly, slowly the fitness will come if you keep at it and push for your targets. Small goals at a time the big picture will look after itself.

 

[flecc]

Fully agree with overlander. A number of years ago I hadn't cycled for a short while and when I started again in 1993 I found myself hopelessly unfit, so I set myself a target, to do push myself into doing at least 100 miles every week to achieve at least 5000 miles in the year.

Within three months of achieving that target and more in every week despite missing many days due to very bad weather, I was doing 50 to 60 mile non-stop runs in the hilly North Downs area, all on an unpowered bike of course. At the end of that year I was fitter at 58 than I had ever been in my life before, but have never been as fit since. Ten years later I gave into the temptation of electric assist at 67 years old.
.

 

[Vikki]

Thanks, Overlander. I was hoping that small pushes at a time would lead to small improvements that would mount up over time

What I don't want to do is make it a chore, a chore to the point where I just stop doing it.

If people told me "Be happy with your 11 mph" I'd accept that, too, grudgingly. But I know I could be capable of more. I'm 52 now and don't consider that to be any age although I am aware that the extra weight I carry and my previously sedentary lifestyle require caution. It's good to know that slow and steady pushing will help.

I do have a pace thing on my Garmin that shows two bicycles one above the other. One is now and the other is a previous run. I forget what they call that. About time I used it in that mode

Good news is since riding Prowler I've lost 8kg. Just over a stone. Just dipped under 99kg today. Have to use kilos since that's what our scales at work use.

He's called Prowler because he moves slow and steady 'cause of his decrepid engine

Vikki.

 

[Vikki]

Flecc, I hear what you're saying and I'm thinking that Ishould be aiming for general fitness and not super-rider fitness (I wouldn't aim for that anyway, gee, too much like hard work ). Does that sound reasonable given my current level?

I guess I want to enjoy my rides out (recreational) without feeling like it's killing me. If you get my drift. I feel to enjoy it I just need a little more power and a little more endurance. Then I suppose it will take on a life of its own and every ride out will lead to more imporvement.

I'm very grateful for everyone's advice because it's refining my thoughts and my aims.

Vikki.

 

[Pedalo]

Just don't push it too much all at once!

I reduced my motor usage for my daily commute to pretty much nil over the course of a couple of months, and was feeling great. Fittest I'd been for a long time. But then I developed an ache in my knee that I ignored and two bike rides later I could hardly walk on it. I was off the bike completely for a couple of weeks. 4 weeks later and I can still feel the odd twinge but on the whole I think it's recovering but I am back to using the motor quite a bit again.

I have found an electric bike has done wonders for my weight and level of fitness. Without the option of motor power there is no way I could continue to cycle to and from work every single day. Even if I take a lot of assistance from the motor I'm still getting far more exercise than I would if I was in a bus or train - and it's much quicker too.

I deliberately chose an electric bike that encouraged the rider to do a bit of pedalling (I think the Cytronex and the panasonic based systems are probably the most appropriate for this), as I knew if I had the option of just sitting there without pedaling I wouldn't!

 

[Vikki]

Aye, Pedalo, I hear where you're coming from. I obviously do get a 'bit' more exercise on my ebike than taking the train... actually, that's not true for me. I have a 5 minute walk to the station and a twenty minute walk from the station to work. That's 50 minutes a day walking, drat! But the bike is quicker and it's door to door and cheaper

I don't mind my trike ride, I quite enjoy it. I wouldn't do it on a DF without power since DF's are getting painful (wrists, back, shoulders and bum). I know there are ways to circumvent that buy spending some money on different bits and bobs but I really do enjoy my recumbent trike. Sadly, it's a different muscle group I use on the trike so anything I gained by pushing SB isn't going to do me much good on Prowler.

What I'm picking up here is that steady, small increases in output will help toward my goal in the end and that I do need to push myself a little at a time to get tissue to start responding to it.

So, by sticking within my comfort zone I'm not asking my body to build better muscles or endurance. By pushing a little - I would be asking

I'm happy to hear that it can be gradual. I've heard time scales of a year mentioned but, hey, I'd be happy with that if I saw little improvements throughout that year. It is why I bought the Garmin Edge, to monitor those improvements or not. I see there's been no improvement over the last two months and now I know why. I tell a lie, there's been one big improvement, my weight.

Many thanks.

Vikki.

 

[Pedalo]

I'm happy to hear that it can be gradual. I've heard time scales of a year mentioned but, hey, I'd be happy with that if I saw little improvements throughout that year. It is why I bought the Garmin Edge, to monitor those improvements or not. I see there's been no improvement over the last two months and now I know why. I tell a lie, there's been one big improvement, my weight.
Vikki.

Yes the trouble with small improvements over a long time is that they can be difficult to spot. It is great to get that reassurance when someone you haven't seen for a while asks if you've lost weight - or you find your trousers keep falling down.

 

[Bob_about]

A little at a time....

Hi Vikki

Well done on the progress with the non leccy trike and getting that increase over the first month - its a great feeling when things get noticeably better over a short period.

As for the plateau effect, the only way to get beyond it is to push a little harder over time.

If you want to build strength and stamina eat a normal healthy diet and increase your effort a little at a time. Try not to go for increases above 10%, and after every increase give yourself enough time at that new level to get comfortable again before a further increase. It takes about 6 weeks to develop new muscle tissue capable of sustaining the increased level of activity.

So, for example, you say you can push to 15mph, but only for a couple of minutes afrter which your legs are burning. Try pushing from your average speed of 11.4 on the flat, to 12.5 or 13 and see how long you can go before the legs burn up. Note that amount of time and aim to do that several times a week - over about a month to six weeks weeks it will get easier.

Then, as you feel able, try increasing the amount of time you run at the faster speed by 10% increments. So, if to start with you could manage a couple of 5 minute bursts at 13mph, try increasing that to 5.5 minutes for a few weeks, then 6 minutes. Alternatively measure the distance you travel at the fatsre speed and increase that if its easier to keep track of. (I have been doing something similar with my ebike and now regularly manage the first 10 miles with the power turned off - its doing wonders for battery range!)

You need to push a bit to get your body the message that it is expected to do a bit more, but its important you dont push things too far too fast - thats when injury occurs and the step forward is followed by two steps back!

The apparent big increase to start with was you getting up to speed with what your muscles could do without too much development - you now want them to perform a bit more, so will need to teach them whats expected - they can be slow learners and if you treat them badly will be stubborn!

All the best with your continuing trike adventures - I have family who live in Emsworth (previously Sothsea) so know the routes you are traveling reasonably well - its a good part of the world, with many fond memories!

All the best

Bob_about

 

[Vikki]

Thank you so much, Bob. You put that so well I was really understanding and absorbing what you were saying

At my current level it makes sense to take it a bit at a time and I'm so happy that I can get better over a longer period of time with a gentler curve.

I am amazed my legs weren't killing me yesterday after Saturday's ride. I was expecting tight muscles and pain. Why didn't that happen?

I can use the Virtual Partner on my Garmin Edge That should help.

Thanks again.

Vikki.

 

[garrence]

This is how I ride: Higher cadence than normal and easy pressure on the pedals, at a level I feel comfortable with that doesn't tax me. It's here that I think I am going wrong. I'm not pushing myself. Is this my error?

There are some articles on BikeRadar about cadence that might be worth a read.

If you wear a golf visor while out on your trike, does it enable you to smoke in the rain?

 

[Vikki]

Hi, Garrence. Trikes are all about spinning

I've trawled the trike sites and gleaned an enormous amount of information but not about improving fitness and stamina and the like. For that I trust the wonderful people here. I suspect I spin at about 80 rpm but can't be sure but it sure is comfortable, I hate mashing. Neither my knee nor my hip will take that kind of punishment.

Funny thing is, on a DF without electric my knee moans like hell and feels like it's on fire and my hip joint clunks. On the trike this doesn't happen. It is so freeing in that respect.

As to smoking in the rain, I don't need no ciggy brolly I have *cough* technique *cough*. Mind you, I've caught the palm of my hand with the hot end once or twice

Best regards.

Vikki.

 

[Vikki]

Excellent, Billyfish. You're firming up what I am thinking from all the excellent advice I got here. Don't worry, I'm not going to push too hard since that won't be fun and I don't like pain. Just hard enough to improve over time. A bit here, a bit there.

I do rest up my muscles. If I ride the trike three days in a row then I will be quite speedy on the first day. The second day is more casual and the third is a deffo slow-mo day. Then I rest up two days with the electric. Go for a ride on Prowler on the Saturday (usually Hayling Island as it's a flat run) and do distance rather than speed.

At my age I'm wise to the fact that my muscles will be slow developers (sigh). One good thing, though, I'm doing something about changing my lifestyle

To be honest, I'm happy with a slow build up. I don't want this to become a chore.

The Hambledon ride is tough but I also feel a great sense of achievement

Best regards.

Vikki.

 

[Barnowl]

I think I'd have problems pushing a non electric trike at 15 mph for more than a minute. 11 MPH sounds very reasonable. I understood trikes to be much heavier than bikes with additional resistance for the extra wheel.

Any exercise is a plus. The fags have to go - I'm talking to myself here. I'm thinking of going electric heh heh.

 

[Lloyd]

Hi Vikki,

My suggestion would be variety. If you are doing the same routes, you will get to the point where you will not improve. Yes you can up the intensity but then it becomes a chore.

My advice is to do different rides each time, or at least a different route, that way each route is fresh and you have nothing to guage your performance on. You will naturally push yourself harded but wont realise it. Then after 6 weeks of doing totally different routes come back and do your original route and see if you've improved!

 

[Oxygen Bicycles]

Hi Vikki,

From my racing experience when I used to race professionally XC in 2004 it's best to get a heart rate monitor. Leave the speed and cycle with heart rate of approx 120-145 per min. You then built your endurance and burn most fat. If you cycle with higher HR such as 170+ you no longer burn fat but carbohydrates and your body will just feel more tiredness. That certainly won't help you feel better and stronger. It's best if you ignore speed of cycling and just listen to your heart (such a romantic post ) or what actually heart rate monitor says.

Once your endurance grows you can substantially add the distance. From time to time you can increase your speed to your 15mph so your heart will be running at approx 170+ but do not keep this speed for more than 2-3 monutes, then after each series you need another 10 minutes of gentle cycling.

When I was racing in 2004 i won the whole series in London's Eastway Cycle circus which now has been destroyed for Olympics stadium but the fun was great. Now being 28 i feel old and riding electric bike does not help me get more fit, i do however love ebikes and certainly wont give them up

best regards

Andrew