Is 40 k per day bad for me ?

[Blr243]

Hi all new member. Previously I’m a construction worker who never excercised. I’m 54 non smoker. Had a stent fitted to my heart. Decided to learn about heart health. Advised to do min 150 minutes of excrcise each week to raise my heart rate. At first I hated it and I struggled and made excuses not to do it but I got fitter and stronger quick and I started to enjoy it. Was doin 3 separate 30 min sessions per day but now I’m doin 4 sessions per day. So 4 / ten k rides and I don’t want to stop. From a heart , fitness and lung s point of view it’s a piece of cake My legs are often sore but I don’t care Is there anything bad or potentially dangerous at my age I don’t have sore ligaments or joints or anything like that it’s just tired muscles …. I don’t want to slow down. And I must admit it’s kind of fun goin off at some car drivers occasionally

[Mozziediver]

I can't really comment on the 40k/ day, as I have zero expertise in exercise physio or medical training.
The observation I'd make is that cycling is mostly legs and tummy, and low impact.

If you can, you should consider some supplementary exercises for the upper body like weights or kettle bells (swimming is good, but also low impact) , and something like walking or jogging for impact.
A book I found useful (and a bit irritating) on health and cycling, is Grant Petersen's Just Ride.

[Warnesy]

I think it is really difficult to say, as it depends on how hard you go, etc. But steady state cycling of 10km 4 times a day should be too stressful.

Best of luck with the journey of improving fitness.

[AUbicycles]

A heart rate monitor could be useful, just a simple tool to understand yourself and keep yourself in check. Watch based (optical) versions are not ideal but acceptable if already handy. Otherwise a chest strap version and a basic bike computer that allows an ANT+ connection and real time display (plus saves your ride data).

Not suggesting putting too much focus on this, rather it is a nice guide.

Obviously your professional medical advice is on top position… though training your body slowly and increasing your capacity is very normal and positive.

[nickobec]

No - unless every 30 minute session is an all out effort

Background, I have two stents after a myocardial infarction (aka heart attack) age 49. Used cycling to lose weight, get fit, get competitive and start racing.

For a few years, I was averaging more that 40k a day riding while working full time. GP and the cardiologist I have seen, very happy with the results (including stress tests)

Now 62, recently retired, working to get to back to that volume, it fell to half that, after a couple of other health issues including osteoporosis (can't ride with broken bones). Now weight lifting, which makes managing fatigue challenging.

[nickobec]

If you are having sore muscles most of the time or your performance is struggling (lower speed for no reason, same speed/power but higher perceived effort, can not get heart rate up, etc) you need to manage your (system/body) fatigue.

Current training theory/practice is you go hard two to three days a week, by this you can smash your 30 minute session, recover for 15 to 30 minutes then repeat, after a few times of doing this add a third smash session, then a fourth.

Two days a week should be rest days, the most you should do is two 30 minute sessions at a very easy pace.

The other two to three days, should be lower intensity, higher volume. So instead of four 30 minute sessions, maybe two one hour sessions, building up to two two hour sessions or even a single four hour session. Were you ride at a constant pace/effort which is challenging to hold for the whole ride, you should be able to hold a conversation, but anybody your are talking to will know you are working.

Then every fourth week, ease back for the week, maybe only two hard days, and possibly only two smash sessions instead of three, add an extra rest day or reduce the length of your long rides.

[MattyK]

From a general health perspective (and I'm only an internet expert) I'd say the only negative is if cycling is the only exercise you're doing. Cycling is notoriously easy on the bones. Adding some weight-bearing activity would be a good balance (running, lifting weights, etc).

[Duck!]

......steady state cycling of 10km 4 times a day should be too stressful.

What the...? I presume you meant the complete opposite to what you wrote. Try putting "not" in the appropriate spot.....

PS, OP hasn't been back since making this thread.....