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I have been reading the Can't seem to get fit thread, I am in a similar position but with a better level of fittness. I now realise that I have been beasting myself on pretty much every ride for the last 6 months, pushing to my limit and this seems to have resulted in a permanent level of fatigue setting in and my performance when compared with friend on a fast club ride has actually dropped off. I have always been the slowest member of the group so have been pushing myself very hard in the belief that I could bridge the gap in performance.
I know realise that I need to do some longer rides at a steady pace (previously trying to do long rides close to max). What I don't know is if I should drop the weekly club ride where I will be working at my limit for 2 hours. Roughly speaking I ride 3 times a week fast club ride on Tuesday night, slightly slower pace club ride on a Thursday where I was still pushing myself to the max on the hills and the sprints and then a long ride on Friday afternoons 3 - 5 hours.
Get slower friends.
e-bike or sabotage.
More seriously I think you have got the answer. Make sure you have slower rides/recovery days rather than just trying to keep some fast sods pace.
Yep. Join the MNPR. The cycling equivalent of Gone Fishing with Paul and Bob.
I'd drop the weekly ride until you've recovered and aren't feeling knackered all the time. Then try one of the "slower" club rides and see how you get on. If it's a loop you can short cut, hang on for as long as you can, then say you'll see them later and let them catch you up on the return and see if you can hang on again.
If your work building has several floors then go walk up and down the stairs several times a day - I do 3 sets (455 stairs) a couple of times a day - I stop when I feel that I am about to start sweating. It is surprising how much effect it has.
Join the MNPR. The cycling equivalent of Gone Fishing with Paul and Bob.
Do you randomly fall over a lot? 😂
Take the odd week off. When I go away with work or take time off over Christmas (and only ride when I feel like it rather than the usual daily grind) I come back feeling much better/faster.
You don't have to be totally off the bike, but definitely only gentle/short rides.
Most cyclists are in a state of permanent fatigue in Summer. A week off with plenty of fats and proteins would do you a lot of good.
Couple of weeks out. I did the same recently after a bit of work travel. Came back a little bit fatter but like an animal on the pedals
A week off with plenty of fats and proteins would do you a lot of good.
Pasties and cakes, here I come...
A week off with plenty of fats and proteins would do you a lot of good.
What about selected high quality alcohol-based recovery drinks? Is there anything in the literature about those?
Beasting yourself every ride will just lead to increased fatigue.
Use the winter to do a structured training program to get yourself into shape for summer.
I did this a few years ago and went from being a recreational mountain biker to the fittest I've ever been.
I bought a Turbo and followed a structured plan with Trainerroad. I came into our club spring sessions way fitter than I'd ever been and then my normal summer riding built on that.
There are loads of good options out there now to do this. Zwift has a number of structured plans you can follow as well.
Swim and yoga, allow the water you realign your stuff
If you are carrying extra weight then dropping it will make a big difference if you tend to get dropped on climbs.
Aslo are you enjoying your riding - sounds like you are not. Maybe try some audaxes. Start at 100km and you should be able to find other riders going at a pace you are comfortable with. You will also get to eat cakes!
If your friends are leaving you behind on rides, they're not your friends...
On every ride drink at least 3 cans of Stella.
It won't make you faster but you won't give a shit 👍
If you want to get fitter, past a certain point, you need to start doing more specific training - not just going out and hammering yourself. Get your zones sorted and do Z2 rides with Z4/5 intervals mixed in. Do a HIIT session a week. And get enough rest after a hard session.
On every ride drink at least 3 cans of Stella.
It won’t make you faster but you won’t give a shit
Genuinely, by far the most helpful reply in this thread 🙂