Expert: Daphne E Brown MS CPRP - 4/20/2004

Question
Daphne: I am 60 year old male and I do road bike back and forth to work 10 miles one way(fair weather Pa.). I go to a gym 3 times a week. My deli mina is, on 30 milers (rare) my legs just give out. Is there something I could do to reduce the fatigue in the muscles?

Answer
***Suggestions offered here may or may not help you in your particular situation.  Please consult with a physician when starting or changing an exercise/nutrition regimen.

Hi Larry.  Congratulations on your healthier lifestyle.  You haven't given me a lot of information about yourself, so I  must give you a general "ballpark" answer.  You haven't told me "detailed" physical conditioning such as weight, Percent body fat, medical history/problems as it relates to your metabolism and exercise, what is it that you do 3 times a week in the gym, how fast you pedal, how long it takes you to go 10 miles, etc.

Assuming that you are healthy (no musculoskeletal and/or metabolic problems) and that your cardiovascular and muscular endurance are at least above average,  your leg muscles are not really adapted to a 30 mile ride. I am not an expert in training for longer bicycle tours.  Here are some sites that may be helpful to you.

http://www.directleap.com/bicyclesource/body/training/
http://www.roadcycling.com/
http://www.peteandedbooks.com/btrain.htm
http://www.ultracycling.com/training/training.html

Also, ask other allexperts who may specialize in cycling.

GOOD LUCK!!!!  
Take care,  sincerely, Daphne