It all depends on your goals for cycling...

Are you racing? A weekend warrior trying to keep it from hurting all the time? Are you a beginner wanting to get faster? Are you riding for fun? For health reasons? Both?

First ask yourself what goals am I working toward and that will help you determine how you should plan your "training" or whatever.

FWIW... I dont care what anyone says.... The best way to get good at riding bikes is to ride your bike. Alot.

weight lifting, Crossfit, running, etc. are all great for total fitness and will help with cycling but if you want to be fast and fit on a bike you have to ride alot.


I would argue more importantly...

Diet is HUGE!!! If you're not eating well and healthy dont bother with the other stuff cause it wont matter. You cant do back to back to back sub-hour laps at Sherman eating McDonalds and drinking Coke all day. 

Eat clean, ride everyday, have fun...

I just want to have fun when I bike or hike. I've been on my doctors low carb diet for a couple of months now. When I told him about riding in the mountains and having to stop a lot to catch my breath. He told me the best way to conquer that would be to ride those hills more frequently. Since it's a bit far for an after work ride, I just wondered what others do. I was going to the gym and walking on the treadmill, but I was told by others. It was best to add weights

Good news is there are lots of ways to stay in shape!  I recommend finding an activity that you enjoy doing because consistency is key.  I don't know too many people that can go long periods of time doing stuff they hate.  I spend lots of time lifting weights as unproductive as it may be but I enjoy it and it does help some with biking.  I agree whole heartedly that diet is most important......80/20.  Secondly, there really is no substitute for turning the pedals.  If you want to go longer or get faster the quickest way is get on a bike.  One thing I have found that seems to help the most for cycling when not able to actually cycle is the stepper.

exercise and weight loss: 

Hookers and blow

Impaler 58 wrote on 05/30/17 at 8:36pm:



Ride RRT....ALOT. and fast

Depending on how "low carb" your docs diet is you may simply need more carbs during your rides. But if you're out of breath as opposed to failing muscles, it does seem to indicate you may need more endurance. However don't underestimate the altitude, its freaking hard to breathe up in Pisgah man! 

As far as exercising or crosstraining, I really enjoy CrossFit. It is expensive, and it can be offputting to some, but done correctly and at a reasonable level gives you fantastic overall fitness and strength foundation. 

On the other hand, if you keep busy with hobbies and general movement type stuff, it will also help to burn calories and keep the weight off. My grandfather worked hard in the garden and on the farm all his life, and had a good amount of muscle up until he passed.

The best thing I have ever done to increase my fitness and endurance on a bike is riding a trainer.

30-45 minutes of hard intervals twice a week did miracles for me. I not only had waaaay more power for the short punchy climbs but I could do more of those efforts more easily back to back to back without getting tired. The difference of doing this for only a month was night and day.

All it takes in 45min including a 5min warm and a cool down... Easy to do at home in the morning before work or when you get home.

I used a &^&^ty old magnetic trainer just cranked the Van Halen to 11...

I recently started F3.  Look up F3nation.com to find one near you.  Everything is completely free.  One thing I like about it is it is different every time because members take turns leading the 45 minute workout.  There are different types, boot camp, running, etc.  And the guys  aren't yelling at you to make you go harder, they encourage each other.  Also, modify as necessary.  I can't do everything some of the others do (yet), and I'm not the only one having to modify some of what we do.

I wish I didn't like beer so much. When I lived in Southeast Michigan, there were a variety of trails there. Hilly, technical, and even some flats
So when I didn't want to climb, I would go to this one place called Island Lake. Where they had a mostly flat 15 mile trail with only a couple climbs thrown in for good measure. I used to love to go there on occasion , and just put the hammer down. Unfortunately, there are no Trails like that here. Even easy Trails have a bunch of climbing. Never been to the RRT. I would think I would have to walk a lot of that. But if anyone has any casual rides they do at places like that, and don't mind waiting, clue me in

Impaler 58 wrote on 06/02/17 at 1:14pm:


Yeah thats a tough one...

Giving up food enjoyment for fitness enjoyment is a tricky balance. The good thing is you can always drink beer and eat crap after you get really fit. Once you're there its all about maintaining the fitness which is easier than increasing it. I drink barrels of craft beer and eat Bojangles at least once a week but I also ride 50+ miles a week on a mtn bike so its a good balance for me.

I hear it alot... "man I wish I was faster" or "Im so out of shape!" or whatever. 

At the end of the day you have to decide if you want to be fit and fast, or if your ok with being slow and out of shape. For many people the desire to eat cheeseburgers, drink beers with the boys, and sit around watching TV is more important than being good at bikes. 

Nothing wrong with that... You just gotta figure out your priorities.