Training & Nutrition - Training Plan Advice Needed
Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.
05-21-09, 07:37 AM
A little about me, I am a 50yrs old Male, 5’9”, 200Lbs. I just started riding last year and lost 30Lbs so far. I now would like to ride with a club but find that the “C” group of riders can average about 16 mph on a rolling hill route. I am up to about 14 mph on the road now. I like to ride about 6 times a week for about 15 mile at a time so as to burn calories each day. Losing weight is still my main Goal.
1) Is 6*week too much?
2) Should I have a Hill day & then a sprint Day?
3) How many miles should I log a week?
4) Should I add in weight training?
5) Any thing else?
05-21-09, 07:41 AM
Is your goal simply to ride with the C group?
05-21-09, 08:45 AM
I would like to up my average speed to 16 mph & Endurance to maybe 30-mile ride.
05-21-09, 09:19 AM
then ride my friend ride.
And yes, adding a day of sprints and a day or two of intervals will help you.
You should set up a 10-12 week plan that includes days of very hi intensity (assuming your doctor is ok with this) and days of short intervals and days of longer intervals. Include one or two days per week of longer steady paced rides.
I would set it up like this if it were me.
Mondays: 5 sets of 30 second sprints, 3 sets of 1 minute sprints
Tuesdays: 5 sets of 3 minute intervals at 90% MHR
Wednesday: 3 sets of 8 minute intervals at 80% MHR
Thursday: Rest or easy ride (good day for a longer ride at 70% MHR)
Friday : 3 sets of 8 minute intervals at 80% MHR
Saturday: Long ride with mix of easy ride and hills.
Repeat for 10-12 weeks with a rest week in the middle.
05-21-09, 09:24 AM
I think you have good second year goals. The goals of increasing to 16 mph and 30 miles are both achieved by doing. Go on the C group ride once a week, which should get you riding at that pace and for that distance. If you can't keep up and get dropped, keep going back, and your body will respond.
6 days a week is perfect. Remember to work out hard one day, then ride easy the next. The common mistake is to not work hard enough on hard days, and not go easy enough on easy days.
A common piece of advice is to get the Cyclist's Training Bible (http://www.amazon.com/Cyclists-Training-Bible-Joe-Friel/dp/1934030201/ref=sr_1_1?ie=UTF8&s=books&qid=1242918472&sr=8-1), but frankly I think it's rather complicated for a newish cyclist. I found The Lance Armstrong Performance Program (http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/190574451X/ref=sr_1_13?ie=UTF8&s=books&qid=1242918575&sr=8-13) to be a good first training program. What made the difference for me regarding weight loss was adopting a training plan.
05-21-09, 09:26 AM
Thank you for the fast reply
Powered by vBulletin® Version 4.1.12 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.