Training & Nutrition - not so new but in poor fitness
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i need help getting faster i am 37 diabetic who was out of control just started up again about three months ago i need resources of where i should be at physically.. my last ride was 22 miles avg 13.9. HR avg 142 max 152. cadence 76/105max. took 1:36 min any help would be cool id like to increase my avg and be able to climb better
11-10-09, 09:26 AM
Tell us a bit more:
How many rides since you started up? How many per week?
Are you over (or under) weight?
Road biking I assume?
How hilly are your rides?
11-12-09, 03:41 PM
ride your bike!
11-12-09, 04:21 PM
To go fast, you must train fast. Head out there and nail it 1-2 times per week. Make sure you take easy days too. Also look into doing some intervals.
11-12-09, 08:37 PM
22 miles avg 13.9
next time, shoot for 25 miles at 15 mph
since late aug i have ridden 33 times most of oct i didnt have a bike , for the past month i have ridden 3times 1st wk, 6x 2nd wk, and 6x 3rd. i dont think im over or under i weigh 173 and i am 5'8. i also ride at least 20 miles per ride except for i slow day the hills are at the longest 1/2 mile with a 75ft climb on the biggest hill. i try to do same route and i have gotten faster . i started out doing 21 miles at 1:42 next rides went to 1;32 , 1:30 1:29, 1:30. AND ALSO WIND FACTORS to take into consideration. i just dont know if im expecting too much too fast or if i should push faster?
11-16-09, 12:06 PM
As a fellow diabetic, let me add...be sure to carry your meter and a glucose source with you just in case. I don't know if you are a T1 or T2, but either way, you need to be prepared to treat a low should it occur.
As for training...I'd suggest building a good base first before worrying much about speed. Just ride, ride often, and ride long distances at least 1x/wk. When I say long distances, work your way up to a century, but don't increase your week over week mileage more then about 10%....so, your at 20 miles or so now. In a week, your long distance ride could be 25 miles. The next week, 27.5 miles, etc.
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