Author Topic: Over 70's Audaxing  (Read 787 times)

The Solo Socialist

  • Age Is Just A Number Just Wish By Body Agreed
  • Age but a number,which grows ever larger.
Over 70's Audaxing
« on: December 26, 2020, 11:28:52 am »
Which is the most beneficial to increasing the ability to ride 200 km, 300 km & 400 km Audax. Simply riding the bike more, or weights (squats, deadlifts etc) or a combination of both? With the Tier system now restricting where you can ride. I don't have Zwift etc so indoor "training" is restricted!
Boots an Spurs

LittleWheelsandBig

  • Whimsy Rider
Re: Over 70's Audaxing
« Reply #1 on: December 26, 2020, 11:39:04 am »
Both. Comfort is key to finishing long rides and many folk lack the functional core strength to sit comfortably on the bike for many hours. Saddle time is needed to toughen up the contact points for long brevets.
Wheel meet again, don't know where, don't know when...

Re: Over 70's Audaxing
« Reply #2 on: December 26, 2020, 11:56:25 am »
Yes, core strength is key to comfort over long periods of time. Squats and deadlifts will help with leg strength, but  not so much with core. My wife’s core strength has benefitted hugely from “body control” Pilates, but there are plenty of examples of core strengthening exercises on the web, most of which can be done at home with no, or little equipment.
We are making a New World (Paul Nash, 1918)

The Solo Socialist

  • Age Is Just A Number Just Wish By Body Agreed
  • Age but a number,which grows ever larger.
Re: Over 70's Audaxing
« Reply #3 on: December 26, 2020, 12:02:41 pm »
Sorry within the weight training I said etc, which includes planks. Didn't fully explain sorry.
Boots an Spurs

Re: Over 70's Audaxing
« Reply #4 on: December 26, 2020, 12:54:42 pm »
Resistance training is good for everyone, but especially for seniors as it helps maintain core musculature and bone density; even outside of cycling.

I briefly returned to weight training before Christmas, and felt an almost immediate and definite improvement in form on the bike. Squats, and full-body lifts (dead lifts, bent over rows, that kind of thing) are great for improving the core.

Re: Over 70's Audaxing
« Reply #5 on: December 26, 2020, 07:31:16 pm »
Outside the gym (as most of us are again), my main two exercises are plank (core - specifically for aero positioning) and goblet squats (quads) - unfortunately there's been a national shortage of decent weight kettlebells for months and improvising with weighted rucksacks, etc. has been unsuccessful.

I mix these up with press-ups, recline bench sit-ups and various stuff I've picked up from pilates classes over the years.  What I'm missing is resistance weight training.  I don't have the room to fill the flat with gym equipment.

Re: Over 70's Audaxing
« Reply #6 on: December 26, 2020, 07:42:35 pm »
Outside the gym (as most of us are again), my main two exercises are plank (core - specifically for aero positioning) and goblet squats (quads) - unfortunately there's been a national shortage of decent weight kettlebells for months and improvising with weighted rucksacks, etc. has been unsuccessful.

I mix these up with press-ups, recline bench sit-ups and various stuff I've picked up from pilates classes over the years.  What I'm missing is resistance weight training.  I don't have the room to fill the flat with gym equipment.

Use of dry bags filled with water?

Re: Over 70's Audaxing
« Reply #7 on: December 26, 2020, 08:39:53 pm »
I had to chuckle at that. I have a rucksack filled with mineral water bottles.  Thought it was just me.
Works OK for squats

Re: Over 70's Audaxing
« Reply #8 on: December 26, 2020, 09:15:55 pm »
I tore the handles off a decent rucksack filled with pebbles.  Won't be repeating that exercise  ::-)

In the gym I do goblet squats with a 36-40kg dumbbell (on end).  Hard to find a suitable replacement.  Higher reps with far lower weight just don't hit the spot.

The Solo Socialist

  • Age Is Just A Number Just Wish By Body Agreed
  • Age but a number,which grows ever larger.
Re: Over 70's Audaxing
« Reply #9 on: December 27, 2020, 03:58:31 pm »
Thank you for your informative replies, I do have a set of dumbbells. I've used them before, though wasn't sure of there benefit. I'll dig them out and try again. Bone density has been a concern over the past ten years or so!
I hadn't thought of bent over rowing benefitting my core strength though!
Boots an Spurs

Re: Over 70's Audaxing
« Reply #10 on: December 27, 2020, 05:33:56 pm »
Neither... riding long distance is about enjoying spending hours in discomfort... some do, some don't.
You are going to be in some discomfort... you can get used to spending 12 hours and you'll want to do 18... if you ever get used to 18, you'll look for 24 and so on... you'll never get comfortable covering the distance you want to cover...

It's mind over matter, ultimately