http://citycyclingedinburgh.info/bbpress/ CityCyclingEdinburgh Forum » Topic: Favourite exercises for improving cycling performance? en Wed, 13 May 2026 03:19:01 +0000 http://citycyclingedinburgh.info/bbpress/topic.php?id=1604&page=2#post-313430 Sat, 31 Aug 2019 20:32:45 +0000 mercury1and2 313430@http://citycyclingedinburgh.info/bbpress/ <p>I got to uphall from haymarket by train for a recon of some of the easier bathgate alps. i took gravel bike, didn't like from station rd to A89 crossing to A899 but that is just me.I did use pavement until Burnhouse rd which was difficult with traffic and i did stop a few times due to health reasons. Went over by West binny farm to junction and went back down B8046 then back to station. The weather was not great but i feel ok having achieved a little run today. post note i used gopro as a chesty and it picked up my HR on sound-it was bursting out my chest at points. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604&page=2#post-310730 Mon, 15 Jul 2019 15:12:33 +0000 PS 310730@http://citycyclingedinburgh.info/bbpress/ <p>Puir Wifes Brae is one of the tougher climbs in the Bathgate Alps, both for length and steepness.</p> <p>Long (relatively speaking) and steep is a feature of the west end of the Alps north-south routes (Puir Wifes, Linlithgow Alp, The Vu, Kingscavil, Drumcross Road [not quite N-S, but is the exception to the rule on account of being the glacier-facing end of the crag and tail]). </p> <p>However, if you get yourself up there along the ridge from Faucheldean, you get access to shorter, but still steep in places, climbs like the east-west climb up to Beecraigs, the two N-S lanes through Beecraigs, and the Burnhouse/Manse Road, which does the up and down in steps.</p> <p>The wee lane from Torphichen to the Korean War Memorial is also good for sustained threshold efforts without ever getting particularly steep. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604&page=2#post-310726 Mon, 15 Jul 2019 13:42:38 +0000 mercury1and2 310726@http://citycyclingedinburgh.info/bbpress/ <p>Got the spokes map and will take all advice- i was going to go up puir wifes brae but i think it would be more than one stop. My excuse for delay is that i have a sinus issue which causes my tooth to pound every time my blood pressure rises. Thanks again. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604&page=2#post-310725 Mon, 15 Jul 2019 13:36:03 +0000 gembo 310725@http://citycyclingedinburgh.info/bbpress/ <p>Cruise along top road back down Harlaw to Balerno then begin again? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604&page=2#post-310724 Mon, 15 Jul 2019 13:34:43 +0000 gembo 310724@http://citycyclingedinburgh.info/bbpress/ <p>Kirk gate easier if you go up from blinkbonny, takes sting out of start. Still steep at end </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-310723 Mon, 15 Jul 2019 13:30:44 +0000 steveo 310723@http://citycyclingedinburgh.info/bbpress/ <p>If you're looking to do HIIT intervals I'd recommend a shorter hill. My destination of choice was Kirk Gate out of Currie but tbh its probably still to long (for me). Something you can power up in a minute or two and cruise back down to get your breath back before going again. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-310722 Mon, 15 Jul 2019 13:10:47 +0000 gembo 310722@http://citycyclingedinburgh.info/bbpress/ <p>Maybe not Kingscavil or Cairnpappple as a first Alp. The ridge up from fauchiledean and along to Ochiltree is good. Nice cafe at the visitor centre too. You can get to the start of this climb just before faucliedean by taking the canal towpath should you wish. Come off at Niddrie Castle or thereabouts?</p> <p>You can come off the ridge and go down to Linlithgow and back along the canal or come off to the south and tack back via ecclesmachan, pumpherston, east Calder, kirknewton etc. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-310704 Mon, 15 Jul 2019 10:45:27 +0000 mercury1and2 310704@http://citycyclingedinburgh.info/bbpress/ <p>wishing to start HIT training of some kind- i would like to do more hills- im doing the seat, then would like to do bathgate alps but which Alp do people think would be good to start with as still not got round to doing one yet. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-305784 Wed, 01 May 2019 14:59:38 +0000 ARobComp 305784@http://citycyclingedinburgh.info/bbpress/ <p>I pick my daughter up every day. She gains weight every day. Thus increasing the "resistance". </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-305772 Wed, 01 May 2019 12:57:53 +0000 gembo 305772@http://citycyclingedinburgh.info/bbpress/ <p>Yes he is all knowing Bill. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-305749 Wed, 01 May 2019 10:43:19 +0000 bill 305749@http://citycyclingedinburgh.info/bbpress/ <p>I really like how chdot revives the threads from years and years ago! :D I wonder if he actually remembers all the threads on this forum? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-305731 Tue, 30 Apr 2019 22:26:33 +0000 LaidBack 305731@http://citycyclingedinburgh.info/bbpress/ <p><em>"Since swimmers exercise in a horizontal position, he says, their hearts do not have to fight gravity to get blood back to the heart, unlike in upright runners."<br /> </em></p> <p>Reclining on a bike might also have similar factor. I know that it feels different than upright. Going extremely head down on a bike will also have an effect as you are more prone but of course legs still stick down to turn pedals (!) </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-305521 Mon, 29 Apr 2019 09:41:01 +0000 chdot 305521@http://citycyclingedinburgh.info/bbpress/ <p>Slightly related </p> <p>“</p> <p>Regular exercise changes the look and workings of the human heart. And researchers are discovering that different sports affect the heart differently.</p> <p>“</p> <p><a href="https://t.co/3pzTJpbRHB" rel="nofollow">https://t.co/3pzTJpbRHB</a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16789 Tue, 16 Nov 2010 16:58:43 +0000 Cyclingmollie 16789@http://citycyclingedinburgh.info/bbpress/ <p>tracyg are you able to devise winter training programmes which use cycling and running with HRM to maintain fitness and set up a base on which to build in preparation for a series of sportives in 2011? I think I have figured out what your website is so I might take a look there. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16780 Tue, 16 Nov 2010 16:13:01 +0000 ruggtomcat 16780@http://citycyclingedinburgh.info/bbpress/ <p><em>RULE 2:</p> <p>It is forbidden for someone familiar with The Rules to knowingly assist another person to breach them.</em> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16766 Tue, 16 Nov 2010 13:50:06 +0000 spitfire 16766@http://citycyclingedinburgh.info/bbpress/ <p><em>Rule 42:</p> <p>A bike ride/race shall never be preceeded with a swim and/or followed by a run. </em><br /> @ruggtomcat - so Triathlons are always Run - Cycle - Swim? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16765 Tue, 16 Nov 2010 13:42:15 +0000 tracyg 16765@http://citycyclingedinburgh.info/bbpress/ <p>Thanks for the interesting comments. I think cross training has advantages, for the very reason that it develops different muscles from cycling muscles, so there's move of an overall balance. </p> <p>To improve at cycling, of course lots of cycling training will help, but also strength training (weights) will give you more leg muscle power. </p> <p>Regarding running, yes, it's totally different and more difficult. Like ruggtomcat, I recommend the book Chi Running (going slower to go faster). I like using a HRM (heart rate monitor) to get clients into running, start with your heart rate in the lower end of the fat burning zone and do at least 30 minutes SLOWLY(your HRM should set the limits according to your age). And build up from there... :) </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16178 Sun, 07 Nov 2010 14:26:55 +0000 ruggtomcat 16178@http://citycyclingedinburgh.info/bbpress/ <p>running is odd, even when i was cycling 300 mile a week i still couldn't run far. I found out I was doing it wrong, i read 'chi running' and changed my whole running style based on what he says (hes a ultra-marathon runner and coach) and immediately started working properly, going faster and most of all enjoying my run. I recommend it :) </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-16146 Fri, 05 Nov 2010 23:13:52 +0000 Cyclingmollie 16146@http://citycyclingedinburgh.info/bbpress/ <p>Welcome to the forum tracyg. I see you are a personal trainer so double welcome! Do you think that running would improve cycling fitness? I like to think I am fit but if I have to run any distance I'm soon out of breath. Should I try running? And if so how far and for how long? Aaargh, so many more questions but perhaps it's a bit unfair to pick on you like this. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15940 Wed, 03 Nov 2010 13:42:27 +0000 tracyg 15940@http://citycyclingedinburgh.info/bbpress/ <p>Wow! Lots of comments on my first question - thanks! I was contemplating which strength exercises are best for cycling. Obviously cycling is the best exercise in the world... ever. </p> <p>But what kind of body weight exercises (if any) do you find help? I like squats and single legged deadlifts and lots of shoulder stretching. My fav post ride shoulder stretch simply involves lying along a rolled up towel (a version of a yoga stretch), to get the shoulders moving back and stretch out the neck... </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15938 Wed, 03 Nov 2010 13:25:47 +0000 Numptie 15938@http://citycyclingedinburgh.info/bbpress/ <p>I have been doing my daily commute (25 miles total) for just over a year now and I am starting to notice that I am getting a dull ache in my hips. At 48 years of age I hope it is not the onset of arthritis. I tend to stretch for ten minutes in the morning and ten when I get home. I have done a bit of yoga in the past so mainly yoga based stretches which I find very good. I am certainly more flexible than before. I have always had this vision of me as a retired sixty something year old being able to get up on a sunny morning and heading out on the bike for the day. Just have to hope the hips last that long. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15924 Wed, 03 Nov 2010 12:11:46 +0000 Cyclingmollie 15924@http://citycyclingedinburgh.info/bbpress/ <p>ruggtomcat: "I wonder if OP@tracyg is asking if we do anything other than cycling to improve our cycling fitness."<br /> If that's so then perhaps exercising with a swiss ball. I think that helps maintain stomach muscle and maintains arm strength which helps if you are on the bike for more than maybe an hour at a time. But really there's no substitute for riding a bike if you want to get fit for cycling imo. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15914 Wed, 03 Nov 2010 10:33:16 +0000 chdot 15914@http://citycyclingedinburgh.info/bbpress/ <p>At a tangent -</p> <p>I was listening to a programme about drummers yesterday (still on "listen again")</p> <p>"..how they cope with the physical demands of performing and how these veterans react to the negative image of the drummer" </p> <p><a href="http://www.bbc.co.uk/programmes/b00vkwvc" rel="nofollow">http://www.bbc.co.uk/programmes/b00vkwvc</a></p> <p>Some interesting thoughts about fitness, stamina and ageing. One drummer, about 60, contemplating still doing it at 80. </p> <p>Some parallels with cycling - 'we' all 'know' cycling makes us look/feel 10 years younger! </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15624 Thu, 28 Oct 2010 19:22:07 +0000 1lesscar 15624@http://citycyclingedinburgh.info/bbpress/ <p>I always remember an old PE teacher telling me - </p> <p>"If you want to get better at something, do it more often"</p> <p>If you want to get better / stronger at cycling, go out cycling. If you want to get better at swimming, go swimming. A simple philosphy. Different exercises work different muscle groups in different ways. You could swim, run, push weights etc until the cows come home the only real benefit you would get from that would be a higher cardio threshhold / VO2 max. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15568 Thu, 28 Oct 2010 13:01:38 +0000 ruggtomcat 15568@http://citycyclingedinburgh.info/bbpress/ <p><em>Rule 42:</p> <p>A bike ride/race shall never be preceeded with a swim and/or followed by a run.</em> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15561 Thu, 28 Oct 2010 12:16:17 +0000 spitfire 15561@http://citycyclingedinburgh.info/bbpress/ <p>Swimming </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15559 Thu, 28 Oct 2010 12:11:12 +0000 kaputnik 15559@http://citycyclingedinburgh.info/bbpress/ <p><em>if we do anything other than cycling</em></p> <p>there's other things apart from cycling? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15534 Thu, 28 Oct 2010 10:10:10 +0000 ruggtomcat 15534@http://citycyclingedinburgh.info/bbpress/ <p>I wonder if OP@tracyg is asking if we do anything <em>other</em> than cycling to improve our cycling fitness. even if that's not the point i for one find this an interesting avenue of inquiry.</p> <p>Personally I think a regular free weights class is a great thing, it promotes the growth of all those little stabilizing muscles as well as protecting the joint by making the surrounding groups stronger. Squats are obvious but all the standing exercises help.</p> <p>Using a rolla-bolla or teeterboard is a good idea too, if its good for skiers ankles and knees i think it must work well for cyclists.</p> <p>Is this what you ment? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15503 Wed, 27 Oct 2010 21:41:06 +0000 Cyclingmollie 15503@http://citycyclingedinburgh.info/bbpress/ <p>For strength, as PS and kaputnik say, climbing hills on the bike in as high a gear as I can manage without bringing on knee pain.</p> <p>Lactate threshold, muscular endurance and sprinting or anaerobic fitness are something else again. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=1604#post-15494 Wed, 27 Oct 2010 18:21:21 +0000 kaputnik 15494@http://citycyclingedinburgh.info/bbpress/ <p>cycling up long and/or steep hills in an unreasonable gear (currently 53/17) is great for leg strength, the lungs and sheer mental determination!</p> <p>Commuting into a headwind every day.</p> <p>Playing "beat the clock" on the way to work (although that generally leads to a more unpleasant ride as everyone else on the road just seems so much more unpleasant and unreasonable!)</p> <p>Nothing drives me on more than seeing a distant flashing red tail light or fluorescent cycling jacket and saying to myself "I'll have them"</p> <p>Walking about after long rides helps in lieu of a dedicated stretching programme. Usually it's going to the shop for icecream and crisps to satisfy sugar and salt cravings! </p>