Advice for gym newbie

[Blue32]

I joined a gym/health club 3 weeks ago, so far I have been every day. The main aim is to build stamina and strength, as I found myself getting tired very quickly when going on bike rides etc..

The routine I have stuck to every day so far consists of

10 min rowing on a concept C2 with resistance on 8, I usually manage 2.2-2.3k.

20 min on exercise bike using one of the pre-set profiles which alternates between 100w and 140w managing 7-10k

10 min on cross trainer, averaging 140-160w over 0.5-0.6k

Finishing off with 10 x 25m lengths of the pool (breaststroke) and a 10 min soak in the spa pool to relax.

After all that I’m pretty much done.

When I first started I tried the 2k rowing challenge and managed 8m 38s, so far I have managed to get down to 8:24 but felt like my lungs were going to explode, so far I have not been able to better the time.

The only improvement I have noticed so far after 3 weeks is that I have managed to get my heart rate down, when I first started on the bike I was averaging 167bpm with a peak of 186 (measured by the bike). Now after 3 weeks for the same profile the average is down to 114 with a peak of 170. However I don’t seem to be able to get any quicker/go further or get less tired.

Is this a good starting routine?

Is it more beneficial to spend longer on one piece of equipment?

With the rowing & bike etc… is it better to go for a short time with more resistance or a longer time with less resistance.

Would it help to take some pre/post workout drinks/supplements?


Thanks.

[Hoofy]

I read somewhere that doing sets of sprints mixed in with LISS could push your endurance levels.

'Course, the question is - are you getting fit to cycle or cycling to get fit?

[WinstonWolf]

Rest is an important part of a good training routine, doesn't sound like you've factored any in yet?

I know I'll reach a point where a few days off improves my performance.

[Willy Nilly]

The key thing(s) is to enjoy what you are doing. For me at least it's much better being in a club where you can train, set new goals, meet people, get challenged and push yourself as hard or a little as you want.

[Blue32]

Hoofy said:

I read somewhere that doing sets of sprints mixed in with LISS could push your endurance levels.

'Course, the question is - are you getting fit to cycle or cycling to get fit?

Its a bit of both I guess, my day job involves sitting pushing a mouse around a desk so dont get much exercise, although I do manage to get out for a 30 min walk at lunch time most days.

My lack of fitness was really brought home to me when I was away on a work trip a while ago. The hotel I stayed in had a 15m pool, I managed 2 lengths and that left me completly out of breath for about 5 min so at that point I though I need to do something about it.
Regarding the cycling, every month or so a group from work go to a cycle park near the Bluewater shopping centre in Kent. I’m always the slowest and only manage about 10 miles in an hour and a half of cycling, so that’s another reason why I think I need to get fitter.

WinstonWolf said:

Rest is an important part of a good training routine, doesn't sound like you've factored any in yet?

I know I'll reach a point where a few days off improves my performance.

When I joined up I, had initially planned on going every other day, but after the first day I didn’t get as tired as I thought I would so ended up going the next day and carried on from there.
Someone I know has the motto of “ A rest day is just as important as a training day” sounds like I should follow this advice.

[Hoofy]

Blue32 said:

Hoofy said:

I read somewhere that doing sets of sprints mixed in with LISS could push your endurance levels.

'Course, the question is - are you getting fit to cycle or cycling to get fit?

Its a bit of both I guess, my day job involves sitting pushing a mouse around a desk so dont get much exercise, although I do manage to get out for a 30 min walk at lunch time most days.

My lack of fitness was really brought home to me when I was away on a work trip a while ago. The hotel I stayed in had a 15m pool, I managed 2 lengths and that left me completly out of breath for about 5 min so at that point I though I need to do something about it.
Regarding the cycling, every month or so a group from work go to a cycle park near the Bluewater shopping centre in Kent. I’m always the slowest and only manage about 10 miles in an hour and a half of cycling, so that’s another reason why I think I need to get fitter.

Thing is, you're already fit. Fit for your current activities (ie sitting in a chair pushing a mouse around). But now you've set yourself a benchmark of fitness to achieve (which is fine) but is there an actual point to it?

To avoid sounding negative, what you might want to do is set a goal eg to run a marathon and work towards achieving that goal, otherwise, you might as well do anything you fancy.

I play tennis (badly) and one thing I noticed was that when you have an extended rally I used to get worn out especially if I only manage to play once a fortnight. I decided to incorporate a range of other activities including using a gym bike (LISS), powerlifting (fast lifts) and playing dodgeball. Nowadays, I can outlast most of the players at my tennis club.

My skillz still suck, though.

[Jefferson Steelflex]

I would spend longer on the equipment, but also work to do intervals rather than just continuous exercise. You will get fitter in time doing just exercise, but strength and endurance are built up quicker using high intensity work.

Consider a day or two or resistance training - weights, etc. You need to build some muscular endurance and strength to go with the gains "in the lungs" and you get surprisingly out of breath doing a decent session of weights or equipment.

If you go four times a week, that is plenty and you could do proper planned sessions that focus on specific muscle groups so for example, do some high intensity cycling followed by a nice leg workout on the equipment with some deep stretching. Swimming, do some hard front crawl intervals after a nice upper body workout, etc. You need to measure your progress properly as well.

Finally, eat properly before and after exercise. I'm not going to suggest you need to waste money on protein shakes and BCAAs, but you do need to feed the body properly with protein and carbs. There are plenty of great guides on the internet on what is good and bad but It can make a huge difference to your energy levels and endurance.

[WinstonWolf]

Blue32 said:

Hoofy said:

I read somewhere that doing sets of sprints mixed in with LISS could push your endurance levels.

'Course, the question is - are you getting fit to cycle or cycling to get fit?

Its a bit of both I guess, my day job involves sitting pushing a mouse around a desk so dont get much exercise, although I do manage to get out for a 30 min walk at lunch time most days.

My lack of fitness was really brought home to me when I was away on a work trip a while ago. The hotel I stayed in had a 15m pool, I managed 2 lengths and that left me completly out of breath for about 5 min so at that point I though I need to do something about it.
Regarding the cycling, every month or so a group from work go to a cycle park near the Bluewater shopping centre in Kent. I’m always the slowest and only manage about 10 miles in an hour and a half of cycling, so that’s another reason why I think I need to get fitter.

WinstonWolf said:

Rest is an important part of a good training routine, doesn't sound like you've factored any in yet?

I know I'll reach a point where a few days off improves my performance.

When I joined up I, had initially planned on going every other day, but after the first day I didn’t get as tired as I thought I would so ended up going the next day and carried on from there.
Someone I know has the motto of “ A rest day is just as important as a training day” sounds like I should follow this advice.

Sounds like you're in the early days of your journey, improvement takes time. If you're training hard you should be too knackered to train every day IMO.
I'd be inclined to train every other day but train harder. If it's general fitness swimming will help just add two lengths to each session till you get to twenty lengths then add in multiples of five.
If you want to improve your cycling just do more of it, a lot more

[egor110]

If your objective is to cycle faster than your friends then you need to actually cycle more and visit the gym as a bit extra.

Try and join a friendly road club and get out twice a week and once at the weekend for proper bike rides.

I'm a runner and have switched my training to less runs and more gym work as i've got no races now until march , what's happened is my explosive strength has increased so i'm blasting up short sharp hills , but my cadence on flat is down a bit compared to the rest of the year when i was running 4 times a week pretty much all off road and hilly , so when i raced on flatter terrain i was flying.

Get a road bike and do a long ride sunday and 2 shorter hilly rides in the week and add maybe add 1 legs session at the gym.

[Blue32]

Thanks for the advice everyone

I’ll drop the rowing etc…. down to every other day and try with less resistance and longer sessions, although I probably keep up the swimming every day as strangely I find it relaxing slowly plodding up and down the pool.
I’ll also start on some of the weights equipment (haven’t ventured over that side of the gym yet…) to get a bit of meat on my arms as I look like a stick insect.

The one goal I had set myself when I started is to get my time for rowing 2k down to 8 min or less by the end of the year.
There is no reason for the goal other than something to aim for, hopefully I’ll be able to report back that I have met that goal.

The biggest benefit that I forgot to mention is that I’m sleeping a lot better so I think the effort is worth it just for that.

[popeyewhite]

If your goal is improving fitness for your bike rides you can either ride the bike more (cut out the other stuff), or run long and slow (see Hoofy's comment).

Running would be better.

[egor110]

popeyewhite said:

If your goal is improving fitness for your bike rides you can either ride the bike more (cut out the other stuff), or run long and slow (see Hoofy's comment).

Running would be better.

Why would you run to get better at cycling?

The core sport comes 1St the weights the cross training is extra.

[mcelliott]

Goodness me if you want to improve on the bike do more cycling!

[Digger]

Indeed lol.

Quick point re Concept 2 rowing. Look at the resistance not as an ego thing but the weight of the boat, level 10 is rowing an oil tanker, level 1 an ultra lightweight scull(sp?). In the More Options menu you should find Display Drag Factor which is a figure based on the air resistance of the rower as you row. I prefer to row a lightweight boat so keep Drag Factor around 100 and focus on form and a slow deliberate stroke rate.

[popeyewhite]

egor110 said:

popeyewhite said:

If your goal is improving fitness for your bike rides you can either ride the bike more (cut out the other stuff), or run long and slow (see Hoofy's comment).

Running would be better.

Why would you run to get better at cycling?

The core sport comes 1St the weights the cross training is extra.

OP wants to build stamina and strength for cycling AND general fitness. You must have missed that bit... Cycling is not a bodyweight exercise, running is. All things being equal running is a harder exercise. Running will result in greater capillerisation and improved lung capacity quicker than cycling. If the OP was a keen competitive amateur I would suggest more cycling, but as he's not...and as he's not getting the results he wants then running to build an endurance base is the logical option.

[popeyewhite]

mcelliott said:

Goodness me if you want to improve on the bike do more cycling!

OP just wants to get fitter in general, not just for riding a bike.

[egor110]

popeyewhite said:

egor110 said:

popeyewhite said:

If your goal is improving fitness for your bike rides you can either ride the bike more (cut out the other stuff), or run long and slow (see Hoofy's comment).

Running would be better.

Why would you run to get better at cycling?

The core sport comes 1St the weights the cross training is extra.

OP wants to build stamina and strength for cycling AND general fitness. You must have missed that bit... Cycling is not a bodyweight exercise, running is. All things being equal running is a harder exercise. Running will result in greater capillerisation and improved lung capacity quicker than cycling. If the OP was a keen competitive amateur I would suggest more cycling, but as he's not...and as he's not getting the results he wants then running to build an endurance base is the logical option.

I'n the opening post he says he wants to beat his work colleagues in some monthly bike ride.

I'm quite aware of the benefits of running as it's primarily what i do , but if i want to run quicker than someone and it turns out i only run once a month the obvious answer is i need to run more often .

If it turns out he just wants to gdt a bit fitter then do a circuit style workout , row, bench press, squat, pull ups, row ( or any cardio ) just repeat this with no breaks until you complete how ever long you want to do at the gym.

[popeyewhite]

egor110 said:

I'n the opening post he says he wants to beat his work colleagues in some monthly bike ride.

Have you read the OP's posts properly?
In the opening post he also implies he wants to improve his time for a rowing challenge.

It's the Op's second post, he says beating his colleagues is "another reason to get fitter". He wants to keep swimming as well as improve on the rower as well. Running will crossover better for the three sports of swimming, rowing and cycling. Although if it were I'd be inclined to streamline the schedule somewhat.

[egor110]

popeyewhite said:

egor110 said:

I'n the opening post he says he wants to beat his work colleagues in some monthly bike ride.

Have you read the OP's posts properly?
In the opening post he also implies he wants to improve his time for a rowing challenge.

It's the Op's second post, he says beating his colleagues is "another reason to get fitter". He wants to keep swimming as well as improve on the rower as well. Running will crossover better for the three sports of swimming, rowing and cycling. Although if it were I'd be inclined to streamline the schedule somewhat.

In which case i agree running/rowing will give you a better workout , you'd have to cycle/swim a lot longer compared to to running.

The good thing about the rowing is there are no downhill bits you have to work all the time .

As a runner isn't cycling what you do when your knees pack up and you can no longer run

[popeyewhite]

egor110 said:

In which case i agree running/rowing will give you a better workout , you'd have to cycle/swim a lot longer compared to to running.

The good thing about the rowing is there are no downhill bits you have to work all the time .

As a runner isn't cycling what you do when your knees pack up and you can no longer run

A lot of runners certainly gravitate towards cycling when chronic injuries become too much. I didn't, I just gave up cardio (well, mostly)