Training & Nutrition - Trying to regain strength and endurance, Help me train smart.

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Daspydyr
12-22-09, 12:39 PM
I was off the bike for the past 12 years. I have been riding regularly since July. I really want to get some strength and endurance back. I have four scheduled riding times Tuesday and Thursday for 90 minutes each and 2 hours on Saturday and Sunday. I am 55, weigh 215, down from 240.

I have good trails about 5 miles from my house, so I ride pavement to the trails and can get everything from moderate to Extreme rides on dirt. Should I focus on intervals, Climbing, burn up a ton of calories, trash the legs and lungs? Two days of one thing, two days of another? What would be the best use of my riding time to build climbing strength and endurance?

Also hints on nutrition would be appreciated. Right now I finish each ride with Orange juice and Whey Protein powder.

10 Wheels
12-22-09, 12:44 PM
Try some 4 to 6 hour rides.
zzzwillzzz
12-22-09, 12:52 PM
too soon to worry about training, just ride for right now. in 6 to 12 months think about training. but right now just ride, ride, ride.

think of it like golf or tennis, you got to build a good base of smooth strokes before you can worry about power. you've got to build a base before you start the real intense work. you don't want to go from zero to flat out, you want a smooth progression of intensity over time. you want to build a smooth, fluid pedal stroke before a strong one

10 Wheels
12-22-09, 12:56 PM
OP, what is your idea of endurance. Miles, Hours?
Daspydyr
12-22-09, 06:04 PM
OP, what is your idea of endurance. Miles, Hours?

I would like to climb trails for 6-8 hours a day in elevations from 6 to 10K. Find some remote fishing lakes, abandoned mining towns.
10 Wheels
12-22-09, 06:14 PM
I would like to climb trails for 6-8 hours a day in elevations from 6 to 10K. Find some remote fishing lakes, abandoned mining towns.

Just keep at it. Go slow not to get hurt.
Last year it took me 11 months and 10,000 miles to feel fit.
Now 23 months later I am still improving.