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05-31-07, 04:42 AM
(apologies for using the metric system!)
I've been riding for recreation and fitness for about two years. I'd classify myself as a quick recreational rider, but want to get fast and start racing. I commute to work by bike 4 days a week (only 13 km each way) if it's not raining. I can do flat 50 km rides and not feel too tired afterwards. I'm 5'7", probably weigh around 158 pounds, and have been losing weight despite a strict diet of beer and crap (keep in mind - Japanese crap isn't quite as unhealthy as American crap). Since last week I've been trying to eat a bit healthier and take it easier on the beers. My longest ride so far has only been 70 km (flat with 10 km of rolling hills and climbing). The only tools I have are a standard computer (no cadence) and perceived effort. I'll be buying a heart rate monitor very soon. So far I've got two slightly odd races coming up:
Race 1: June 29 - A race with my neighbor. Winner gets a beer. It'll be 10 laps (about 2.8 km/lap) at the big park across the street. We're starting at midnight so as not to endanger ourselves or other people in the park. I intend not to lose this race. I'm currently faster than him, but he used to be faster than me when he rode more often. He's also on a rigid MTB with slicks, and I'll be on my CAAD 9. Shouldn't have to train too hard for this one.
Race 2: Shimano Suzuka Road, August 25 - 2 laps around Suzuka Circuit (11.7 km), "Open 1" (road beginner) class . Last year's winning time was 17:25. I obviously don't expect to win this one, but would like to be able to hang with the pack.
I ordered 3 training books (Burke - Serious Cycling, Armstrong - 7 weeks, Edwards - Heart Zones Cycling) from Amazon. I would've ordered the Training Bible too but don't want to wait 4-6 weeks before they even ship it out. They're supposed to get here on June 14th, but I need to get started sooner. So far I'm thinking of something like this:
Sunday: Long ride (at least 70 km with some climbing)
Monday: easy recovery commute
Tuesday: easy recovery commute (this month, I've still been fried from the long ride on Tuesdays)
Wednesday: off (On Wednesdays I work at a different school that's too far to ride to)
Thursday: 5 x 1 minute intervals during morning commute, ride home as fast as I can manage (tried this for the first time today - good times)
Friday: Fast commuting
Saturday: This is where I'm not sure what to do. Last weekend I did a flat 50 km ride. I'm thinking hill repeats or intervals might be better, but not a good idea the day before a long ride?
What do you think? One more thing - I have to commute on my hybrid (not willing to leave the road bike chained up outdoors). I'm thinking of converting the hybrid to drop bars. I got my road bike in February, and need to spend more time getting used to riding in the drops.
Alternately, should I just use the commute home as a warm-up then do a real training ride on the road bike? I get home around 4:40 and it doesn't get dark until 7 or so. I just started commuting in April (last year's school was only 2.5 km away - barely worth mentioning). Before that I'd do 3 to 5 30-40 km rides every week. I'm a bit worried about adding too much mileage too soon and burning out.
Wow, that was long. If you made it through all that nonsense, I commend you :D .
I've been riding for recreation and fitness for about two years. I'd classify myself as a quick recreational rider, but want to get fast and start racing. I commute to work by bike 4 days a week (only 13 km each way) if it's not raining. I can do flat 50 km rides and not feel too tired afterwards. I'm 5'7", probably weigh around 158 pounds, and have been losing weight despite a strict diet of beer and crap (keep in mind - Japanese crap isn't quite as unhealthy as American crap). Since last week I've been trying to eat a bit healthier and take it easier on the beers. My longest ride so far has only been 70 km (flat with 10 km of rolling hills and climbing). The only tools I have are a standard computer (no cadence) and perceived effort. I'll be buying a heart rate monitor very soon. So far I've got two slightly odd races coming up:
Race 1: June 29 - A race with my neighbor. Winner gets a beer. It'll be 10 laps (about 2.8 km/lap) at the big park across the street. We're starting at midnight so as not to endanger ourselves or other people in the park. I intend not to lose this race. I'm currently faster than him, but he used to be faster than me when he rode more often. He's also on a rigid MTB with slicks, and I'll be on my CAAD 9. Shouldn't have to train too hard for this one.
Race 2: Shimano Suzuka Road, August 25 - 2 laps around Suzuka Circuit (11.7 km), "Open 1" (road beginner) class . Last year's winning time was 17:25. I obviously don't expect to win this one, but would like to be able to hang with the pack.
I ordered 3 training books (Burke - Serious Cycling, Armstrong - 7 weeks, Edwards - Heart Zones Cycling) from Amazon. I would've ordered the Training Bible too but don't want to wait 4-6 weeks before they even ship it out. They're supposed to get here on June 14th, but I need to get started sooner. So far I'm thinking of something like this:
Sunday: Long ride (at least 70 km with some climbing)
Monday: easy recovery commute
Tuesday: easy recovery commute (this month, I've still been fried from the long ride on Tuesdays)
Wednesday: off (On Wednesdays I work at a different school that's too far to ride to)
Thursday: 5 x 1 minute intervals during morning commute, ride home as fast as I can manage (tried this for the first time today - good times)
Friday: Fast commuting
Saturday: This is where I'm not sure what to do. Last weekend I did a flat 50 km ride. I'm thinking hill repeats or intervals might be better, but not a good idea the day before a long ride?
What do you think? One more thing - I have to commute on my hybrid (not willing to leave the road bike chained up outdoors). I'm thinking of converting the hybrid to drop bars. I got my road bike in February, and need to spend more time getting used to riding in the drops.
Alternately, should I just use the commute home as a warm-up then do a real training ride on the road bike? I get home around 4:40 and it doesn't get dark until 7 or so. I just started commuting in April (last year's school was only 2.5 km away - barely worth mentioning). Before that I'd do 3 to 5 30-40 km rides every week. I'm a bit worried about adding too much mileage too soon and burning out.
Wow, that was long. If you made it through all that nonsense, I commend you :D .