Training & Nutrition - Make me a training plan

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remossey
10-19-12, 09:25 AM
I have a local race coming up in 2 weeks. I went to one last weekend and was beat by a woman who has a daughter the same age as me (I'm 24). I need a plan for that (I know I probably can't do much between then and now), but I also need a plan for after that. I *think* there will be another race or two this season. This is my first season actually racing. I've always ridden my bike, but I'd say I've been training, with a few breaks here and there, since March.
I don't have any structure to my workouts now. I'll usually do a long ride on Sunday, 3-5 hours. Other days I'll go out anywhere between 1 and 3 hours. Maybe climb a small mountain for 30 min - 1.5 hours, maybe some tabata intervals, maybe some 5:1 minute or 1:5 intervals (I've got a copy of the interval post on my table). I put in about 12 hours a week total.
Motivation is slowly becoming an issue. I had a training buddy, but he moved to the big city. There's not really anyone in my town that I can ride with, and I've looked, I promise.
The race is 30 km, mostly flat, gradual uphills, on a small country road.

Thanks

Machka
10-19-12, 12:27 PM
Join a cycling club. If you have races in your area, there should be cycling clubs in your area. Try a few out, find one you like, and then go train with them.
mr_pedro
10-19-12, 01:15 PM
http://bit.ly/R8EXrC

remossey
10-21-12, 11:42 PM
Unfortunately there aren't any decent cycling clubs in my area. I live overseas in the sticks (and make a little over 200 dollars a month, which is why i don't own a power meter or other fun gadgets). Through the bike shops, I've met some old retired guys (including one who's 78 and still going) who like doing long, slow rides, but that's about it for people who ride bikes for recreation. The race is being held in the closest big city, which is about 5 hours away.

And as for the let me google that link, ouch.
squatchy
10-22-12, 11:19 AM
You should order a book on line. It's pretty cheap, I think I paid 15 used on ebay. It has many different workouts for different goals. It's called "the time crunched cyclist" or similar by Micheal Carmichal. Look it up using my parameters and you'll find it. I has tons of info to help you . It's worked well