Cardio help??

[iamkickstand]

Yeah, you're doing the typical bodybuilder type routine, don't take that the wrong way, there is nothing wrong with that, but it isn't very functional.

Depending on how much of a priority you are putting on lifting/physique vs functional strength/conditioning you may want to drastically modify your routine. I used to powerlift and compete in strongman, then after another back injury got back into mountain biking and specifically DH racing.

If I am lucky i get to race about twice a month from April/May thru October. During November-March I focus on strength, flexibility, and power 2-3 days a week and then I try and run 1 day a week, and circuit train 1 day a week.

During the season I start to get my cardio up (yes, cardio is important for DH) but not in the same way as XC, I need 3-5 minutes of pure sprinting, where as XC is a longer more spread out cardio.

Now I am working on Strength 2 days a week basically a push/pull upper body day and a Squat/deadlift day. Then I do as much riding as I can, and 1 circuit training type day. I aim for 15-18 sets, one week is high weight low reps (5x5's, sometimes 10 sets of 3, etc.) the following week I may do something like 3 sets of 50 (obviously i do less sets on these days)

Everything I use in the gym is compound movements, no bicep curls, no tricep extensions, everything is squats (front, overhead, sots press), push ups, deadlifts, push press, clean and jerk, snatches, Barbell rows, pull ups, etc. I also do a lot with Kettlebells, swings, cleans, jerks, turkish get ups, etc.

I have noticed that the functional excersizes don't allow you to push as much weight, but when combined in circuits or supersets really help with cardio and strength at the same time.

If you aren't willing to lose some size and want to continue lifting the same, you'll have to just be patient and ride a lot as your cardio comes up.

[webster79]

Loseing size is tough mentaly. I have friends that compete in bodybuilding. Iv'e been considering competeing but as soon as I start to drop the weight I feel small and lose strength. Its a tough game. I got out the army in 08 and have never been able to get my cardio as good as it was when I was in. I'm a CPT so I have no trouble helping other's reach goals but I struggle with myself. Getting info from others is always a PLUS!

[iamkickstand]

Loseing size is tough mentaly. I have friends that compete in bodybuilding. Iv'e been considering competeing but as soon as I start to drop the weight I feel small and lose strength. Its a tough game. I got out the army in 08 and have never been able to get my cardio as good as it was when I was in. I'm a CPT so I have no trouble helping other's reach goals but I struggle with myself. Getting info from others is always a PLUS!

yeah my GF is a Personal Trainer, strength and conditioning bachelor's blah blah blah.....

That is why I suggested you look more into functional training, you won't have the right physique for body building, but you will gain strength and agility and improve your cardio all while still maintaining some size/strength.

When i competed in strong man I had zero agility left, but at 5-10 175 I could deadlift 600lbs.....but I couldn't deadlift 225 for more then 10 reps. Now I can deadlift 225 for 50 reps. I'm sure I can't deadlift 500lbs now though.....It's all in what you train for and how you design your program. I still do a lot of strongman type exercises, but I use a lot lighter weights now and do it more for cardio, carrying 50 lb sand bags 100 yards and sprinting back for the next, etc....

I still struggle to get my cardio up, but the long winded point I was going for with my posts is that you have to design your training around the results you want. Being a body builder and a XC mountain biker are a tough combo to train for and have great success with both.

That doesn't mean you can't get your cardio up, but it's gonna take some different work then you are doing now is all.

Also check out gymjones.com Those guys train road cyclists, mma, mountain climbers, etc. A lot of the work outs that they have I have used to get new exercise ideas and different circuits and such. Check out the calender, they post workouts from time to time and you can go back a few years. Good functional training ideas for people who want to improve in sports but don't have a sports specific workout regimen.

[webster79]

I'll check that site out. I have to find a happy medium. Also get over the mental issue when loseing some size.

[drmoorejr]

you can maintain more than you think. After my long Saturday rides during the summer, I will do tire flips and this year add in heavy bag training. HIGH PROTEIN is still important in cycling. Everyone gets caught up in carbs, but you really only need whatyou use, so carbs should be moderate for moderate bike training, but protein is ALWAYS needed for full recovery. The body can only absorb/utilize between 30 to 40+ grams of protein at a time, and adding a little sugar to your protein can enhance absorption by spiking insulin levels. It's all about nutritional timing also, get in the protein within 35-40 minutes of your rides. The cardio/aerobic aspect, similar in progression as weights, every workout has a purpose, stick to that purpose.

I consult a few others for bike specific training strategies, and apply appropriate sports nutrition to it.

[Docc178]

I'm in the same boat as this sport is new too me and we dont' have the lungs yet. You need to focus on interval training for VO2 max/lactate threshold and breathing. You will feel like dying if you are really training but you need to push them air boxes of yours so they trigger a change response. There is lots of info and trainers to help you set up a training schedule and testing if you want to go the serious route. But, like others have said just push hard on some hills daily and mix it up and it will get better. Unfortunately it won't happen as fast as we want in order to catch up to the fast guys; just yet! I am a medic and avid trainer.

[Di_bear]

Blah blah blah. Technical this, technical that. No, lots of muscle isn't always sexy. Blah blah blah.

Just. Ride. Make a time commitment and do it.

[b_b]

You might want to consider cross-fit type workouts for your weight training. I did a class Wednesday the instructor is into xfit and had my lungs burning, way more than when I ride!

[drmoorejr]

You might want to consider cross-fit type workouts for your weight training. I did a class Wednesday the instructor is into xfit and had my lungs burning, way more than when I ride!

Crossfit training rocks!

[bockrona]

I think swimming laps is great for cardio. The forced rythmic breathing especially. Also similar to biking in the need to find a difficult, yet sustainable pace.

I'm no scientist but I thought there are 2 types of muscle fibers, slow twitch and fast twitch, or something of that nature. It is my understanding that working with weights hit mainly the larger fast twitch muscle fiber and increases overall strength and size as opposed to the type of muscle fiber that can go and go (think large sprinter legs vs your typical marathoner build who tends to be long and lean). Maybe that's all bunk but a stairclimber will help your cardio more than weights.

[drmoorejr]

I think swimming laps is great for cardio. The forced rythmic breathing especially. Also similar to biking in the need to find a difficult, yet sustainable pace.

I'm no scientist but I thought there are 2 types of muscle fibers, slow twitch and fast twitch, or something of that nature. It is my understanding that working with weights hit mainly the larger fast twitch muscle fiber and increases overall strength and size as opposed to the type of muscle fiber that can go and go (think large sprinter legs vs your typical marathoner build who tends to be long and lean). Maybe that's all bunk but a stairclimber will help your cardio more than weights.

yep. But an uphill sprint to get the hole shot or last burst tot he finish line would use fast twitch muscle fibers, they are the ones used for explosive movements.

[countryboy_mike]

I lift five times a week myself. I take 2 spin cycling classes a week to suppliment my cardio. It works great for building up some lung power and cycling spinning techniques, assuming the instructor nows what they are doing. I only ge to ride the trails one or 2 times a week. The spinning has really helped my lungs/cardio. You might have to give up some weight training to fit it in, but its worth it. With my conditioning, I average 165 bpm heart rate on a typical rate without being winded. Peaking at 180 on tough climbs.

[Roy]

Get a Heart Rate monitor that records in a minimum of 3 zones. If you can't ride at 70% of your max (220-your age) see a doctor.