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After a long period of being a complete fitness delinquent due to CFS/ME (Chronic Fatigue Syn) I'm looking to get fit again.
I can ride for 2 hours at a steady pace no probs but want to gain a bit of speed and the ability to get up climbs within feeling like I'm going to puke. I've been doing a fair bit of steady base work for the last few months but when going out with mates I'm getting my legs ripped off.
I have a family and a job so it needs to be reasonably time effective as I can't get out as much as I used to and would rather be focused in my efforts.
Any ideas (other than the usual "get out and ride more")??
I'm thinking some leg weight sessions, interval training and today I did my normal road route standing all the way to put a bit more pressure on the legs (and kept it in top gear most of the way)
Slightly worried about giving training advice to someone recovering from a bout of ME. However the principles are quite simple, either shorter and faster/harder than your normal ride time, or ride slower and longer.
If your standard ride with your mates is a couple of hours then ride for longer at a slower tempo sometimes, but more importantly for people in real world, (time commitments), ride for a hour faster/harder. Either as intervals, (blast the hills), or at a solid tempo you know you couldn't hold for more than an hour.
Don't worry about the ME - It's all under control and not really an issue. Only mentioned it to explain why I've not been as fit for the last couple of years or so.
I'm going to focus on uping the intensity then. I need to rebuild the leg strength.
but when going out with mates I'm getting my legs ripped off.
Been in a similar position in the past the only advice is admit you can't cope with pace and ride at a pace that doesn't bollocks you; putting your recovery at risk.
Good mates will understand and be very supportive
I could probably spend an age telling you what to do and not do but riding more does sum it up. Work on what you weak at and set yourself measurable targets. For example if climbing is a weakness then find a long one over 5 mins and climb it regularly and see if you can improve your time at a set heart rate or power. What I will say is SIT down. Climb in the saddle. You need to build hip strength as its what you use most when you ride.
Given me some food for thought 🙂