Cycling

Why am I not getting any fitter on my bicycle?

I'm cycling 3x a week on Zwift, the workout difficulty ranges from okay (long rides) to really difficult (20min intervals).
A month later, still using the same workouts and FTP, it's still just as hard as when I started.

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  1. 3 weeks ago
    Anonymous

    Minimum is 12 hours a week for cycling.

    • 3 weeks ago
      Anonymous

      >Zwift
      What's the point in virtual cycling if the weather outside is good?

      Thanks mate. You just confirmed cycling will never be more than a hobby for me.
      Great fun, massive speed and fresh air. However I will not devote more than 3-4 hours weekly average.

  2. 3 weeks ago
    Anonymous

    why do you morons try anything other than running if you have actual real cardio needs

    literally everything else is a meme for fat boomers

    • 3 weeks ago
      Anonymous

      Cycling is fun and fast and you get to go to lots of places once the weather is nice
      Cycling is less impact on the joints so you can have fun without worry

      • 3 weeks ago
        Anonymous

        Would would you worry if you're not obese?
        It's like me making the argument it's hard to go anywhere with a bike in daylight hours without getting splattered or honked at enough to spoil your mood. But obviously some places have bike lanes and sane drivers who don't text and drive. Muh joints and running are equally just a choice of weight or venue. Although I live in a city that gets a new ghost bike weekly.

        • 3 weeks ago
          Anonymous

          No it's not, it's just fact. One is high impact exercise the other is low impact that's just how they're classified.
          Cycling can carry you longer and faster than running, and untrained mom can sit on a bike and pedal to 30kmh, meanwhile Usain Bolt's average speed is 37kmh.

          >Zwift
          What's the point in virtual cycling if the weather outside is good?

          Thanks mate. You just confirmed cycling will never be more than a hobby for me.
          Great fun, massive speed and fresh air. However I will not devote more than 3-4 hours weekly average.

          It really, really isn't or else I wouldn't use it.

          • 3 weeks ago
            Anonymous

            The distinction is meaningless if you're not willing or able to do both. If you do high impact sprinting/running you can easily mitigate wear/recovery by having lower impact sessions cut between higher impact sessions. But if you're sticking to explicitly low impact cardio for no other sake than it's low impact and you're hoping that low effort volume will make the differnce your opinion on the matter means even less than a fat person. At least the fat person has a tangible reason he should avoid high impact cardio since he's not going for performance goals either.

            • 3 weeks ago
              Anonymous

              I think you're mistaking "low impact" for "low effort".
              Also, a person who wants to get better at cycling should just be cycling more, until maybe the intermediate level theres more gains to be had with more time.

              Also why are you assuming OP wants to get better cardio? He only talks about cycling

              • 3 weeks ago
                Anonymous

                >Also why are you assuming OP wants to get better cardio? He only talks about cycling
                Because no one brings up the high/low impact dichotomy outside of general cardio console wars shit.
                High effort cycling isn't bad but it's like you never see these guys plotting routes with hill climbs or long straights specifically for high gear high speed work that's actually exhausting. From the planning to execution it's all just low effort. A pokemon go player probably puts in more effort.

              • 3 weeks ago
                Anonymous

                >no one brings up the high/low impact dichotomy outside of general cardio console wars shit
                So why are you bringing that evil here. This is all on you. No one mentioned running until that moronic reply did, and they did so for no reason.

              • 3 weeks ago
                Anonymous

                I didn't this guy did

                Cycling is fun and fast and you get to go to lots of places once the weather is nice
                Cycling is less impact on the joints so you can have fun without worry

              • 3 weeks ago
                Anonymous

                >t. saw someone ride a bike once and wrote their biography
                How would you see someone doing hill intervals on a bike? I guess you could live on that road and be staring out the window for several minutes straight.

              • 3 weeks ago
                Anonymous

                I bike/run daily. I see the spandex carbon framers avoid this hill I run up. Meanwhile the e-bike dudes just zip up it. I've seen 2 guys get really far up it on mountain bikes before then hop off and start running up the hill pushing their bike. Almost wished I lived at the bottom of that street. I would just drink my coffee and watch the trials of the other foot and pedal commuters.

                The hill has two other roads going up it which are less steep and those are usually the ones the other bikers go up. Snapped a chain on it myself once but man what a hill to beat.

              • 3 weeks ago
                Anonymous

                Some hills are steeper than others, yes.

              • 3 weeks ago
                Anonymous

                >High effort cycling isn't bad but it's like you never see these guys plotting routes with hill climbs or long straights specifically for high gear high speed work that's actually exhausting

                Yes they do

              • 3 weeks ago
                Anonymous

                >Also why are you assuming OP wants to get better cardio?
                NTA, but OP specifically asks why he isn't getting "fitter" and complains that his workouts aren't getting any easier. Only improvements in his cardiovascular fitness will make his bicycle workouts "feel" easier at any given level of intensity.

              • 3 weeks ago
                Anonymous

                Also it never gets easier, you just get faster.

              • 3 weeks ago
                Anonymous

                when your FTP goes up, the same workout should eventually feel easier

              • 3 weeks ago
                Anonymous

                It's a Greg Lemond quote.

                Don't know what FTP is but I've cardiomaxxed and I don't get the concept of "same workout" feeling easier. If you rode 20mph last year and the same effort this year is 25mph, why would you ride 20mph?

        • 3 weeks ago
          Anonymous

          you can cycle for 100s of km per week without interfering with strength gains, it will probably improve your recovery
          if you run that much you will not make strength gains

      • 3 weeks ago
        Anonymous

        yeah but to make cycling worthwhile for exercise it really just needs to be your hobby
        your saturday and sunday NEEDS to include a long ass 6 hour bike tour and you should be doing 2 hour park rides during the week
        if you just stick to running you can be much more fit and in less time as long as you can recover well (it's a lot easier to recover from cycling)

    • 3 weeks ago
      Anonymous

      Running and trail running is my sport of choice. However sometimes my muscles need to relax and chose something different for a change. I have a road bike for occasional workouts and an old "mountain" bike when I need to do something in town and don't want to drive a car.

  3. 3 weeks ago
    Anonymous

    Nice tummy :3

  4. 3 weeks ago
    Anonymous

    You are eating too much

  5. 3 weeks ago
    Anonymous

    Cycling is a low effort and efficient means of transportation. You have to hit hard and long to make it matter. Your equivalent to walking or running (same effort) should be about x3 distance.

    Also what kind of progress would you be expecting after 1 month?

  6. 3 weeks ago
    Anonymous

    Either you're not doing it right, or you're trying to accomplish the wrong goals cycling.
    I'm cycling short tours (1 - 1,5 hours of permanent medium to heavy load, like lots of hills) once or twice a week and my stamina has been improving noticeably. Even my legs are getting more muscular.

  7. 3 weeks ago
    Anonymous

    Initially I was going 100% effort every ride too, but I found a lot of progress from doing slow zone 2 rides. My overall cardio and minimum speeds improved. I started seeing prs on casual rides towards at the end of last season

    • 3 weeks ago
      Anonymous

      how long are you riding zone 2?

      • 3 weeks ago
        Anonymous

        Atm typically 1 to 2 hours, 1 to 3 times a week. Later in the season 2 to 4 hours, but I'll go 100% effort on hills as well. Not to mention, I'm on a fixie for 90% of my rides

  8. 3 weeks ago
    Anonymous

    Are you an absolute beginner?
    You should easily improve as a beginner, aka noob gainz, by just riding the bike.

    But soon you will hit a plateau, after that you need a real structured training to improve.

  9. 3 weeks ago
    Anonymous

    >I'm cycling 3x a week on Zwift
    >A month later, still using the same workouts and FTP, it's still just as hard as when I started.
    So you've done 12 (TWELVE) workouts on your bike, and only a few of them were "really difficult".
    Spoiler alert, only the "difficult" workouts will build your fitness. Training at or past your aerobic threshold is what induces adaptations to improve VO2 max. Your gentler, longer rides that don't even get you out of breath aren't doing much besides burning a little fat and marginally improving your leg musculature.
    Do more "difficult" workouts and do it for more than 3x a week for 4 weeks before you get disheartened.

    • 3 weeks ago
      Anonymous

      >Your gentler, longer rides that don't even get you out of breath aren't doing much besides burning a little fat and marginally improving your leg musculature
      Isn't everyone crazy for zone 2 training? How does that make sense then?

      • 3 weeks ago
        Anonymous

        The benefits of low-intensity training are slow to accumulate and subtle to detect. Most untrained still have somewhat competent performance at low-intensity - a very brisk walk or a walk whilst carrying a load is enough to get untrained people into zone 2.
        For people just beginning to pay attention to fitness, it is their anaerobic fitness, their zone 3 and 4, which have the most scope for improvement and for which benefits will be detectable more quickly.
        Anaerobic training is more conducive to hypertrophy than aerobic, and hypertrophy means larger muscles which can store more fuel.
        Lower intensity training will improve vasculature and blood perfusion into muscles, all of which will increase VO2 max and make it "feel" easier to maintain any given level of output.
        But, to reiterate, this is a long-term change which will require much more effort than twelve workouts in four weeks to accrue.

      • 3 weeks ago
        Anonymous

        That's moronic motherfrickers believing everything they read with no critical thinking whatsoever, as always.

      • 3 weeks ago
        Anonymous

        Zone2 is harder than you think is why.

  10. 3 weeks ago
    Anonymous

    Being brutally honest, 3 times a week is a nice cardio activity but it won't make you get better at cycling. You'll quickly reach a plateau, and never get past it unless you put the time, the hours on the bike.
    Like someone said in a previous post, at least 12 hours a week if you want to make real gains.
    You also have to consider dropping weight to increase your watts/kg.

  11. 3 weeks ago
    Anonymous

    Start mountain biking road biking is so easy you have to do like 50+ miles to get a good workout. With mountain biking you’re getting crazy cardio on the climb and then having fun on the way down.

  12. 3 weeks ago
    Anonymous

    Once a week I nearly hit a cyclist. I live in the woods with windy roads, no shoulder, and 45mph speed limits as the standard minimum. Please ride your bike on a trail.

  13. 3 weeks ago
    Anonymous

    Because its a meme. You need to be a mountainbiker for full body workout. Arms, core, back and legs are targeted. Roadies just do thighs. Even their calves look like that of malnutritioned africans

    • 3 weeks ago
      Anonymous

      Just mire richie rude's calves, thicker than the torso of a roadie

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