Powered by Outside

Best ways to build up lung capacity and strength.

PB Forum :: Fitness, Training and Health
Best ways to build up lung capacity and strength.

 Post Message | Latest Comment
Author Message
flag EvilImperial90
Posted: Apr 6, 2020 at 20:54 Quote
Been a long time since I have been on a bike for more than a leisurely ride and have gotten seriously out of shape. Really struggle with getting oxygen in and the acid builds up quick in the muscles because of it. Suggestions on best way to build up lung capacity?
flag raddad0410
Posted: Apr 8, 2020 at 4:38 Quote
EvilImperial90 wrote:
Been a long time since I have been on a bike for more than a leisurely ride and have gotten seriously out of shape. Really struggle with getting oxygen in and the acid builds up quick in the muscles because of it. Suggestions on best way to build up lung capacity?

this is not science but opinion.
work on watching your heart rate and even breathing. Try to stay in zone 2 or 3 for a while and not overdo it. Make sure to not push too hard...and if you see spots in your perifferal (sp) then back off! it takes time and putting in efforts over time will help get you back. Eat bananas! and hydrate. Also apple cider vinegar will help to flush your muscles of the acid. Stretch properly after any exercise as well. That should be a good start.
flag EvilImperial90
Posted: Apr 8, 2020 at 10:47 Quote
Thank you raddad0410
flag R-M-R
Posted: Apr 8, 2020 at 11:59 Quote
When asked how he became so good, Eddy Merckx, perhaps the most dominant road rider of all time, said "Ride lots."

Another quote I love is from multiple Tours de France winner Greg Lemond: "It never gets easier, you just go faster."

There's no easy solution. Pertaining to your question, the most useful thing modern physiological research has found is the importance of high-intensity activity. "Ride lots" still applies, but it's critical to ride hard. Go for rides as long as your schedule permits. Take it easy most of the time, but throw in several flat out efforts during the ride. These will hurt - a lot - and that's where the gains come from. The high-intensity efforts should last at least forty seconds and I can't stress enough the relationship between intensity and rate of improvement.

Note: Check with a doctor if there's any concern whether your body is able to handle high-intensity activity in your current condition. Push only as hard as is safe.
flag stoo61
O+
Posted: Apr 8, 2020 at 15:15 Quote
I would say riding is the only way. Would second the theory that going out and busting your ass from the get go is probably not the way to go unless you are extremely motivated.

Wont take you long to start seeing results, even a week and you will be feeling better. Then crack on with throwing some high intensity in there.

Get Strava too, motivates me no end to get out and put in the work for personal bests and trying to beat friends on climbs and descents if you are that way inclined.


Get a foam roller, its like torture...but the good kind.
flag workinprogess
Posted: Apr 17, 2020 at 12:11 Quote
Rowing did it for me.
Its good to be able to push yourself hard on a rowing erg because rowing is a safe way to explore your limits without worrying about getting hurt or run over like when training outside on a bike.
flag flaggnar
Posted: Dec 26, 2022 at 9:17 Quote
EvilImperial90 wrote:
Been a long time since I have been on a bike for more than a leisurely ride and have gotten seriously out of shape. Really struggle with getting oxygen in and the acid builds up quick in the muscles because of it. Suggestions on best way to build up lung capacity?

I used stoke systems MTB. It’s a 12 week training plan that has a combination of intervals, gym workout, and longer rides. It helped me get into great shape and I was having more fun on the bike than every by the end. The high intensity intervals in the program are really effective for building lung capacity
flag MT36
Posted: Dec 26, 2022 at 9:23 Quote
Not everyone has access to these sorts of trails... but doing 2-3 rides per week with 3-6k of vertical climbing changed my fitness immensley. I am sure the gym works too... but actually riding I have found to be much more fun.
  • Previous Page
  • Next Page

 


Copyright © 2000 - 2026. Pinkbike.com. All rights reserved.
dv65 0.011964
Mobile Version of Website