vilelamb
10-30-06, 02:13 PM
I'm a female college student and I did maybe 5 races during the collegiate cycling last season. I've been riding for a year, but I've been bad about staying consistent. My riding has been very sporatic. Sometimes I'll go on a 50 mile group ride and then not ride for a long time. I know I've been bad and my diet has been crap. I want to race again this season (it starts late February, I'll probably do start doing races in March) and I'm just looking to not get dropped. I'm not in for any big wins, just keeping fit. I'm a bit in the dark about proper training and I know of all the books but they're a little too hardcore for me. I'm just wondering what would be a good start for training?
ModoVincere
10-30-06, 02:26 PM
The following is my summary of a periodized plan. This is a very high level and basic summary and won't exactly get you to the tour, but should help keep you from getting dropped.
You should probably spend the first 6-8 weeks (at least) doing base training. Long rides at steady pace, maybe 60-75% of your MHR. This will be to build endurance. Then start building up the intensity somewhat. Intervals, sprints, climbs, and at least one LSD (long steady distance) ride each week. Work in blocks of 3 weeks adding intensity and then 1 week if easy recovery.
That's the basic program for just staying with the pack.
chinarider
10-30-06, 05:25 PM
I'm a female college student and I did maybe 5 races during the collegiate cycling last season. I've been riding for a year, but I've been bad about staying consistent. My riding has been very sporatic. Sometimes I'll go on a 50 mile group ride and then not ride for a long time. I know I've been bad and my diet has been crap. I want to race again this season (it starts late February, I'll probably do start doing races in March) and I'm just looking to not get dropped. I'm not in for any big wins, just keeping fit. I'm a bit in the dark about proper training and I know of all the books but they're a little too hardcore for me. I'm just wondering what would be a good start for training?
Ride consistently. You can't really make any progress till you do that.