Clydesdales/Athenas (200+ lb / 91+ kg) - training program
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09-04-08, 02:23 AM
I weigh 250 lbs, I am 5' 9''. I have been riding every day for about 3 months. I want to lose weight and become fit and maybe competitive on the bike. I need some advice on a training program. I ride at least 15 miles a day and just did a 40 mile ride averaging 15mph, stopping once halfway for 10 minutes. This is the next day after that ride. I feel pretty good, not too sore, not tired. I would like some advice on how much to ride and how hard, also how many calories I should comsume per day. Should I buy a heart rate monitor? Any help would be greatly appreciated.
by the way, I plan to be on here a bit. My name is Chris Itz (It's is how you pronounce it)
09-04-08, 10:15 AM
Joe Friel has an excellent book, The Cyclist's Training Bible (http://www.amazon.com/Cyclists-Training-Bible-Joe-Friel/dp/1931382212/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1220540885&sr=8-1). Pick up a copy. Good reading. In the meantime...
You have a good base so far. I would recommend the following:
Slowly start integrating a few hills into your rides. Do this slowly. If you experience any pain in your knees, back off immediately.
Join a local riding group/club. Nothing helps you get fit or faster than riding with others.
Extend your longest rides. The longer you exercise, the more calories you'll burn, the more weight you'll lose.
Keep your hard efforts (or long rides) to a maximum of twice per week.
The day after a hard ride or long effort, go for an easy, short ride. Use an easy gear that allows you to spin quickly. Avoid any extended hills or other efforts.
Take a day off once a week.
If you're interested in racing, follow this advice (http://www.bikeforums.net/showthread.php?t=380788), taken from the Road Bike Racing forum:
Bike Racing for Beginners: How to get started (http://myshavedlegs.blogspot.com/2007/04/bike-racing-101-how-to-get-started.html)
1. Find some group rides, fast group rides. Sit in the back.
2. Don't get discouraged if/when you get dropped from those group rides.
3. Go back the following week and do the fast group ride again.
4. If you're dropped a 2nd time, repeat steps 2 & 3
5. Once you're comfortable with the group and pace (and vice versa), take some pulls.
6. Once you're comfortable taking pulls, try some attacks (if it's that kind of group ride).
7. Once you're comfortable with steps 5 & 6, it's time to enter a race.
8. At your first race, repeat steps 1-6, but substitute 'race' for 'group ride'.
09-04-08, 05:59 PM
Thanks, I'll pick up the book tonight. In the meantime, ride I will.
09-04-08, 07:28 PM
Joe Friel's "Training Bible" is excellent but also check out his "Cycling Past 50". It has a lot of what's in the Training Bible but I see it as a friendlier format and not quite as intense. Look a them both to see what suits you better. BTW, You don't have to be 50 to get Cycling Past 50;)
Oh, and yes get a heart rate monitor. Any training program you'll follow will have you in target HR zones based on the goal of that particular workout.
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