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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 12-12-06, 07:48 PM   #1
Pugster
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Beginner Training Schedule/Program

Does anyone have an example of a weekly program/schedule for a new rider. Should I pay attention to time spent on the bike or mileage. I have read some examples of riding for 5-10 hours a week for the first few weeks. I am just looking for somehting to follow and weekly goals to set to keep me motivated. Any suggestions would be greatly appreciated.
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Old 12-13-06, 03:19 AM   #2
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I started off with 5, 8 mile rides a week back in july , when I was 230 lbs. Now I do 3, 25-34 mile rides a week and I weigh 205. You are gonna get different answers to your questions but please get with your Doc before beginning any kind of physical training just to be safe. For me, I try to ride as fast and far as I can without making it feel like work. I'll push it a little while and then just ride leisurely a little while. I enjoy riding and I want to keep it enjoyable but I want to get a little faster too. I keep up with my times for the distances and have improved alot in the past 5 months. Again, my method wont be the fastest or most scientific, but I wont do it if I dont enjoy it so for me, I gotta keep it FUN!
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Old 12-13-06, 07:10 AM   #3
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Quote:
Originally Posted by Pugster
Does anyone have an example of a weekly program/schedule for a new rider. Should I pay attention to time spent on the bike or mileage. I have read some examples of riding for 5-10 hours a week for the first few weeks. I am just looking for somehting to follow and weekly goals to set to keep me motivated. Any suggestions would be greatly appreciated.
time. and heart rate. eventually you'll want cadence too, but don't worry about that immediately. don't get hung up on mileage or speed - they'll go up as your fitness level improves. 5-10 hours seems a bit high too for a beginner (I ride a lot, normally between 140-200 miles a week, and I'm only riding about 10 hours a week).

Get a HRM, find out your "base fitness," and for the first few months just focus on staying in "zone 2" to get some fat burning going and some basic cardio. You'll probably want to keep your heart rate somewhere in the 140s, focus on trying to do this for 30-45 minutes for the first few weeks, then slowly bring that time up to an hour. Once you can maintain that for an hour then you can start working in intervals and increasing your slow rides.

Honestly, my "Monday Evening Trainer Session" involves paying attention to my watch, my hrm, and my cadence - I don't even pay attention to the speed or odo.

Good luck! You can do it!
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