#OutsideIsFree

I guess endurance requires lots of aerobic workout rather than short burst / strength. So, you need to work out your slow twitch muscles more. So, do a constant heart rate workout over a period of time, like 160bpm over 2 hours

https://www.verywellfit.com/fast-and-slow-t...-fibers-3120094

Some article above about slow and fast twitch

actually this is very deep. because, a body builder told me, our body is very very special and adapts very quickly, after consistently doing the same thing over, your body will adapt and find way to do the same routine with minimum power. so whatever you do, you burn less and less and less no matter how much you do it. i take bits of his advises and apply this way.

Go Out a ride,
(usually is tuesday)one day do high speed riding, ride at max your heart rate can take till bonk (20-40km distance of high speed).
day two easy spin (recovery) to get rid of the lactic acid build up
day three find some hilll and train (dont look small at hills! even riding 10kmh can easily max out your heartrate too, find a loop of hills, and do laps, 5 maybe? 10? or target 500m or 1000m elevation)
day four easy spin (recovery or rest day for leg, coz hill climb is no joke)
day five, fun ride, can easy do interval
day six, i believe is sunday, go for endurance ride, 100km-160km
day 7 (monday) recovery.

repeat. after 6 month you'll notice your weight dont drop much but maintain, thats when your muscle weight comes in. and your muscle's food is fat, thats when you notice a smooth burning sensation everynight during sleep. its chomping away your fat.


(non of the above is true, just a way to make you go out and ride )

basically in other language,
day 1 dedicate to heart rate building and muscle building (flat road muscle)
day 3 dedicate to muscle building (mostly climbing muscle)
day 5 keeping your muscle warm
day 6 endurance training.
day 7 rest (but u can go for recovery ride)

u can choose to swap day 5 and 6, so u get rest on day 6+7

you see, riding outdoor not only uses leg, it uses your whole body to build core muscle, your arm, your mind coordination and reflexes, and even your chest flexs, due to your body weight during riding, you compress your chest a lot.... those you dont get from trainer because you get to lazy around to find the most comfortable position, heck u even can pedal sitting straight up like mtb.

+9999

If you into endurance kind of ride, I'd say go for zone 2 training, pretty much volume workout instead of intense one. Being willing to go slow allows you to do more, know what I mean?

As for lose weight, I don't know your diet, so cannot tell. Haha.

An article of zone 2 training: https://www.trainingpeaks.com/blog/zone-2-t...rance-athletes/

Thanks all for the answer.

By the way guys, i am thinking to buy a bike for my wife but I am unsurr how long she will ride. If she not, I can ride hers but the issue is I am 180cm and she is 170cm. Different size.

Is that ok if I buy size 52 as I am on 54 now but web suggest me 56.

Now that without GST, what other fee will incur if I buy cycling apparel from wiggle?

Duit kopi kot if exceed certain amount.

I'm 187, I'm riding 56.
You will be struggling with 56. One size down is fine not one size up.

If giant, you will be S

and its here

z2 like triathletes?

Triathlete that most of us know here, his Z2 is Z5 for some of us, then how?

looks small. For 160+ rider ?

Every brand has their own chart
Some, S = 47, suited for height 168-176
Some, S = 52, suited for height 164-172
Some, S = 50, suited for height 168-172
So please refer back to the brand chart for each bike geometry.

You have less worry. Women, has longer inseam(leg) to man. So prehaps both you and wife and very close inseam. So it's not difficult to share a same bike geometry.

go to triathlete thread

170cm, but short legs

Since you mentioned novatec... how are their wheelset? I heard from here(Jetfly) they're light and reliable? Was contemplating between that and Fulcrum Racing 5 LG...

Nice

Probably replace the rear reflector with a saddle bag.

This post has been edited by aquilaTE: Aug 6 2018, 11:22 AM

still searching for nice saddle bag