Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Hello!

Hey all, my name is William, I enjoy working out to stay in shape. I'd like to get into bicycling and eventually compete. I'm beginning my training and need some help and input!!! I work out 4 days per week, taking 3 off. Day 1, chest, back, abs and 30 minutes of biking
Day 2, 130 mins of biking
Day 3 off
Day 4 shoulders, legs, abs, 30 mins of biking
Day 5 off
Day 6 biceps, triceps, abs and 30 mins of biking
Day 7 off

Please help :-)

The great Italian champion, Fausto Coppi, was once asked what it took to become a great cyclist. He said it took three things, "Ride your bike, ride your bike, ride your bike."

I don't race, but I do ride mid distance brevets (I'm aiming for a 400k this summer). Here's my average week:

Sunday: 30-50 miles easy pace
Monday - Thursday: Commute. 30 miles r/t, 1500 - 2000' of climbing depending on the route.
Friday: Day off.
Saturday: 50 miles minimum, moderate pace.

Pushups and situps every day.

much will depend on what kind of competing you want to do? you looking to ride sportives/centuries, crits, multi day races?

Hey all, my name is William, I enjoy working out to stay in shape. I'd like to get into bicycling and eventually compete. I'm beginning my training and need some help and input!!! I work out 4 days per week, taking 3 off. Day 1, chest, back, abs and 30 minutes of biking
Day 2, 130 mins of biking
Day 3 off
Day 4 shoulders, legs, abs, 30 mins of biking
Day 5 off
Day 6 biceps, triceps, abs and 30 mins of biking
Day 7 off

Please help :-)

when you do your 130 mins of biking, what kind of riding is it?

i would make sure to get some intervals in there, as well as some rest days (on the bike, e.g. light pedaling). also you could break up that 130 mins into two days, and make them two separate workouts.

structured training is something i'm just now delving into, after a few years of "just riding." the main thing is to get the most out of your time on the bike.

if you want to race, then look into intervals, hill repeats, etc.

if you want to do LD rides, like brevets, then just get used to saddle time at whatever speed. if you want to do faster brevets, then do some high-intesity workouts as well.

at least, this is my approach more or less. still working on having actual "structure" in my training schedule. also, pick up the "cyclists training bible" for more info on training.

hope this helps, and good luck!

This will answer all your questions:
https://www.bikesportmichigan.com/shop/images/P/vp_bib3.gif

fwiw i hear there's a 4th edition that includes more power-based workouts. i have the 3rd edition, it's definitely good reading!