Training & Nutrition - 3 days a week...

I have a simple goal this year and I'm wondering if they can be achieved with only 3 days of riding a week...

My goal = keeping up with the LBS group ride. Ride is usually around 50 miles, 17-18 mph.

This year I rode 1,500 miles at about 15 mph. Rode with the group a few times and got dropped on the hills each time.

I would prefer to ride Saturday, Sunday, and Wed. So time shouldn’t be an issue on the weekend rides. Also, I can occasionally take a half day from work to get an extra ride in. (Info added per UmneyDurak's post)

What do you guys think? Need more info?

Really depends on how much you can ride during those three days.

Well ... the surgeon general and those people suggest at least 30 minutes of exercise every day to just maintain your weight and fitness level. Riding 3 days a week is less than half that.

What do you plan to do during those 3 days? Why can't you ride on the other 4 days?

What do you plan to do during those 3 days? Why can't you ride on the other 4 days?

I'm in the gym the other 4 days....was hoping to do 4 in the gym, 3 on the bike.

Maybe I could do one week of 3 bike/4 gym, and the next 4 bike/3 gym...just keep alternating. Just an idea...

I'm in the gym the other 4 days....was hoping to do 4 in the gym, 3 on the bike.

Maybe I could do one week of 3 bike/4 gym, and the next 4 bike/3 gym...just keep alternating. Just an idea...

Well that sounds some better. Don't forget to do cardio in the gym!

What do you plan to do on the bicycle during those 3 or 4 days?

What do you plan to do on the bicycle during those 3 or 4 days?

I guess that's what I would like some help with...some ideas on what I could do on those 3/4 days. This year I rode without any kind of plan, just rode when I could. Would like a little more direction/purpose this year...

If you are talented and used to race, you can ride as little as 2 days/week: Wednesday or Thursday and Sunday. The weekday ride should be 40 hilly miles, ridden hard. If your LBS ride averages 17-18 and you are trying to move up from a 15 mph average, you will need to improve your aerobics more than your strength.

Try something like this:
Mon - off
Tues - 30-45 minutes on trainer or rollers, zone 1, with some Fast Pedal. Then weights at gym.
Wed - 45 to 90 minutes on a stair machine or elliptical trainer at the gym, zone 2 or 3
Thurs - 1 to 2 hour ride outside or on trainer or rollers or spin class, zone 2, then weights at gym.
Fri - 30-45 minutes of zone 1 or 2 on trainer, rollers, or cardio machine at gym.
Sat - Group or solo ride, but try to keep pace down
Sun - Group ride, ride it like you stole it.

As the weather improves, shift the Wed cardio machine to a ride outside.

If you keep this up religiously, by June you'll be staying with the group. I promise. If you feel tired, take a day off.

I have a simple goal this year and I'm wondering if they can be achieved with only 3 days of riding a week...

My goal = keeping up with the LBS group ride. Ride is usually around 50 miles, 17-18 mph.

This year I rode 1,500 miles at about 15 mph. Rode with the group a few times and got dropped on the hills each time.

I would prefer to ride Saturday, Sunday, and Wed. So time shouldn’t be an issue on the weekend rides. Also, I can occasionally take a half day from work to get an extra ride in. (Info added per UmneyDurak's post)

What do you guys think? Need more info?

Don't ride every day if you want to get fitter/faster. Most people can't handle more than 3 or 4 quality workouts on the bike in one week. If you think you can, then you are not riding hard enough during your 3 or 4 rides. You need the other days for recovery.

Weight training probably won't help your cycling, in fact it may interfere with your recovery. If you are weight training, realise that it is just for overall health, and not cycling performance.

Last season I rode, on average, 4 times per week for a total of just 8 hrs 15 min per week. That's more than double the volume that the "surgeon general" recommends. ;) Saturday, Sunday, Tuesday and Thursday was my normal schedule. I don't do recovery rides due to limited time. I averaged 2100+ kJ per ride (that's about 8400 cal per week)

I would usually do one ~3 hr ride, one ~2 hr ride, and two ~90' rides, adjusting the intensity accordingly to maximize time on the bike.

At the end of the summer, I did a solo 172.5 km ride in 5 hrs 16 min. During the middle 122 km, I averaged 34.9 km/h. These figures may be meaningless, but I had some good race results as well, finishing 5th and 2nd (Cat 3) in the two most challenging races of the season.

I averaged 2100+ kJ per ride (that's about 8400 cal per week)

I would usually do one ~3 hr ride, one ~2 hr ride, and two ~90' rides, adjusting the intensity accordingly to maximize time on the bike.

Hey Fuzz - Do you do intervals on any of these rides (or any other specific types of rides)? I'm guessing you train using power (per the kJ info above); I have a PT, so any tips on that would be appreciated too.

Hey Fuzz - Do you do intervals on any of these rides (or any other specific types of rides)? I'm guessing you train using power (per the kJ info above); I have a PT, so any tips on that would be appreciated too.

Yes. A PT will be really helpful. Right now I am doing 20-40 minute intervals @ 85-95% threshold (the lower the power, the longer the interval). Occasionally, maybe once every two weeks, I throw in a 20' effort @ 100-105%. For the shorter sessions I try to average over 90% in the "on" portions. 3 x 30' w/2' recovery is one of my staples. Some people like 1 x 90' @ 90%.

On the weekend I do one "long" ride of about 3 hrs, but I try to average over 80% for the entire ride, keeping a steady power output. The other weekend ride I'll just ride in the tempo range and do "bursts" every few minutes or 1' over/under intervals or spin-ups.

So basically I do two mid-high tempo rides, and two low threshold (SST) rides per week.

When the weather gets nice again (April), I will do a weekend group "hammerfest" and maybe a long steady ride of ~5 hrs @ around 75% FTP. My interval sessions will become shorter (2 x 20' @ 100-105%) and I will work on 3-5' power (112-120% FTP), and 1-2' power (135-150% FTP).

I have a simple goal this year and I'm wondering if they can be achieved with only 3 days of riding a week...

My goal = keeping up with the LBS group ride. Ride is usually around 50 miles, 17-18 mph.

This year I rode 1,500 miles at about 15 mph. Rode with the group a few times and got dropped on the hills each time.

I would prefer to ride Saturday, Sunday, and Wed. So time shouldn’t be an issue on the weekend rides. Also, I can occasionally take a half day from work to get an extra ride in. (Info added per UmneyDurak's post)

What do you guys think? Need more info?

I ride somewhere around 3000 miles/year. I do tuesday/thursday nights with a group, and we ride 20-35 miles with anywhere from 1000 to about 1500 feet of elevation gain. I'll also ride on the weekends, anywhere from 2 hours to 4 hours depending on weather, what else I have going on, and what time of the year it is.

And I do a far number of specific workouts on those rides - cadence, tempo, intervals, etc.

Our group generally rides 16-18 on the flats, and we regroup at the top of climbs. It's not uncommon for us to get frisky and ride rolling hills in pacelines, and I don't have any trouble hanging (and pulling) in the 20-23MPH ones. I can usually hang if they're 25-26, but I don't often have the oomph to pull at the front at that speed.

To get to that points takes a structured approach. I spend a lot of time riding at base speeds (ie mid-range heartrates), and then only add in speed work when it makes sense. And ride the hills at a sustainable pace.