How do I get my fitness back?

Hey,

I’ve got a bit of an odd one for you guys. I haven't been back home in two years—haven't touched my bike once during that time, and I've put on about 18 pounds. I’m heading back soon and I’m already mentally out there riding, but let's be real: my fitness has tanked. I won't be able to hit even a fraction of my old mileage (I used to pull over 62 miles in a single day).

So, besides running, what kind of exercises can I do to get into decent shape before I arrive? I want to avoid hitting total muscle cramps after just 6.2 miles. (Keep it simple: I only want exercises I can do without a gym membership—I currently have neither the time nor the cash for a gym).

If you aren't planning on tackling a steep mountain climb right out of the gate, I’d say your best bet is just to get outside and ride for maybe 10-12 miles minutes. Honestly, the saddle is probably going to chafe you up first anyway, and after that, I suppose your fitness will naturally improve as long as you keep riding and try to push yourself just a little bit harder each time. You won't really notice an 8 kg difference when you're cruising on flat ground, though if you're looking to tackle those hills, you'll definitely feel the weight much more 🙂

Try mixing in some cycling with your running—maybe three days of running and three days of riding each week, then take one day off.
Of course, the pace and distance depend entirely on how fit you feel, so don't push too hard. Just listen to your body and take breaks whenever you need them. Eventually, you'll find you can go faster and longer without feeling wiped out.

Hill training is great, but I'd stick to flat ground for a while when you're just starting out.

Running is certainly fine, but I believe you would find much greater value in focusing on strength training and stretching your muscles and tendons specifically for cycling—targeting your quads, calves, lower back, core, neck, and arms (especially those triceps).
Because trust me, you are going to feel every bit of that neglected tension once you get back on the bike...

Since he’s gone up by about 18 pounds, hitting the pavement for a run like that—it’s honestly asking for an injury... might end up with a nasty sprain if he isn't careful.

The most significant gains happen when you stick to an every-other-day training schedule. If you push through day after day without breaks, your muscles simply won't have the time they need to recover, which inevitably leads to plateauing and, eventually, injury. On the flip side, if you leave too much space between sessions, your progress will slow down significantly. Of course, this doesn't apply to professional athletes, as their bodies are conditioned to handle intense workloads and bounce back much faster.
You shouldn't try to ramp up your mileage too aggressively—something like a 10% weekly increase is a solid rule of thumb. It's also wise to mix things up by combining different types of rides, such as pairing long, low-intensity endurance runs with shorter, high-intensity bursts or hill climbs to build both stamina and raw strength. You can easily swap some cycling sessions for running, or use your off days to hit the gym for strength training that doesn't put too much strain on your legs. Make sure you stretch thoroughly after a ride and perhaps do some light warm-ups beforehand to stave off inflammation and injury. Additionally, eating lean protein like chicken a few hours after training is key to ensuring your muscles recover efficiently.
Ultimately, dropping those 8 pounds will definitely help accelerate your progress.

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Ethan Cook81 said:

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dustycobra7 said:Hey there,

I have a bit of an odd question. I haven't been back home in two years, and I haven't touched my bike once during that time. I've also put on about 18 pounds. I'll be heading back soon and I’m already mentally riding, but I know I'm not in the shape I used to be. I definitely won't be able to pull off the kind of mileage I used to (I could hit over 62 miles in a single day back in the day).

I was wondering what kind of exercises—besides running—I could do to get into decent shape before I get home? I really want to avoid getting cramps after just 6.2 miles minutes. I'm looking for stuff I can do without a gym membership, since I don't really have the time or the extra cash for a gym right now.

If you don't have a bike where you are right now, maybe just grab a stationary one or set up a trainer. Just spend a little time on it every day. Honestly, your leg strength is probably going to be your biggest hurdle when you finally get back.😉

So, whatever happened to getting back in shape? 🙂

What do you mean, "losing one's touch"? 😁...