Road Cycling - Training Schedules

I just want to become good at cycling, no better, no worse. I'm not strong to start with, so my legs feel each ride for a few days after. Do you suggest a few long rides a week, or short rides each day? What do you guys do?

I'm doing a MS ride in september and they have a training schedual, check it out

http://www.nationalmssociety.org/ncp/event/event_page.asp?p=10816&e=6917

I just want to become good at cycling, no better, no worse. I'm not strong to start with, so my legs feel each ride for a few days after. Do you suggest a few long rides a week, or short rides each day? What do you guys do?

How long are your current "short" and "long" rides?

For some folks a "short" ride is 25 miles, a "long" ride is 60-100 miles. Others, a short ride might be 4-5 miles??

Mostly, you just want to ride - both "short" and "long." Mix it up, ride hard, ride easy, take a break every few days.

Listen to your body. When it tells you "ENOUGH" then obey the bodies' orders.

After awhile, things get easier - it takes time to build a base - and MOST OF ALL, have FUN - ENJOY YOUR RIDING!

I just want to become good at cycling, no better, no worse. I'm not strong to start with, so my legs feel each ride for a few days after. Do you suggest a few long rides a week, or short rides each day? What do you guys do?

Over what time/distance do you want to become "good" -- 1/2 hour, 2 hours, or 9.865 seconds?

I just want to become good at cycling, no better, no worse. I'm not strong to start with, so my legs feel each ride for a few days after. Do you suggest a few long rides a week, or short rides each day? What do you guys do?


Panoramic I highly suggest finding some local group rides in your area.
1)It may push you at first if the group is much faster than you
2)It will be a good way to gauge your progress
3)It really breaks up the monotany of ridding alone

3)It really breaks up the monotany of ridding alone

And then there are those of us who are not "monotonous challenged" who absolutely love riding alone! :D

Ok... short rides are < 1hr, about 30-40km, long rides are about 60-100... I'm trying to post about 300km this week, but the weather doesn't seem to want me to do that

The following chart has been around in one form or another for many years and was a chart that we use to use for racing back in the mid 70's and early 80's. You can alter the miles to suit your needs any way you see fit. I altered this one for you so that an average person can in 13 weeks (instead of 12 weeks most charts are set up for) be able to complete a 100 mile (Century) ride. You can add 2 more weeks (or more) to the beginning of it if your not in shape to start out that fast and just reduce the mileage per week based on the progression. This chart is not set up for you to win the race-if it's a race your doing, but rather just complete it successfully. Of course you will have to convert the miles to KM if that is your system. Also Thursdays are optional, most charts today have Thursday off, but I don't believe in that, I believe you should put in some miles but just make it a leasure look at the scenery type of ride, notice the miles on Thursday are very short. Pace means you ride your bike at a constant speed that you know you can maintain say 15mph. Brisk means you bump up the pace to about 18mph. These speeds are only suggestions, you may or may not be capable of that or may be capable of more; just do what your capable of doing. You find though that as the weeks go buy your average speed will go up.

Monday Tuesday Wensday Thursday Friday Saturday Sunday
easy 4 pace 8 brisk 10 easy 4 pace 8 pace 22 pace 7 total 63
easy 5 pace 9 brisk 11 easy 4 pace 9 pace 26 pace 8 total 72
easy 6 pace 10 brisk 12 easy 5 pace 10 pace 30 pace 9 total 82
easy 7 pace 11 brisk 13 easy 5 pace 11 pace 34 pace 10 total 91
easy 8 pace 13 brisk 15 easy 6 pace 13 pace 38 pace 11 total 104
easy 8 pace 14 brisk 17 easy 6 pace 14 pace 42 pace 13 total 114
easy 9 pace 15 brisk 19 easy 7 pace 15 pace 47 pace 14 total 126
easy 11 pace 15 brisk 21 easy 7 pace 15 pace 53 pace 16 total 138
easy 12 pace 15 brisk 24 easy 8 pace 15 pace 59 pace 18 total 151
easy 13 pace 17 brisk 25 easy 8 pace 17 pace 65 pace 20 total 165
easy 15 pace 17 brisk 26 easy 9 pace 17 pace 69 pace 22 total 175
easy 16 pace 17 brisk 28 easy 9 pace 17 pace 75 pace 25 total 187
easy 16 pace 17 brisk 28 easy 9 pace 12 easy 5 CENTURY total 187
total 1665

I tried to align the days and mileage but this forum won't let me. The total miles catagory on the far right is total for the week not for Sunday! So knowing that you should be able to align up the rest; for example the 1st week Monday would be an easy 4 miles, Tues pace for 8 miles, Wens brisk for 10 miles, Thurs easy for 4 miles, Fri pace for 8 miles, Sat pace for 22 miles and Sun pace for 7 miles.

I just want to become good at cycling, no better, no worse. I'm not strong to start with, so my legs feel each ride for a few days after. Do you suggest a few long rides a week, or short rides each day? What do you guys do?

If your just starting out don't worry about MILES and SPEED. keep track of time on the bike and build. an example is a 40 mile 3 hour ride is more benifit then a 2 hour 40 mile ride. start with around 4 hours a week keeping rides under 1 hour each ride at easy pace. week 2 same thing, week 3 put in 5 hours all easy pace rides cadence around 85 rpm. this is an example of a beginner, one thing for sure that will improve any cyclist is volume and intinsity.