I weigh 250 lbs, I am 5' 9''. I have been riding every day for about 3 months. I want to lose weight and become fit and maybe competitive on the bike. I need some advice on a training program. I ride at least 15 miles a day and just did a 40 mile ride averaging 15mph, stopping once halfway for 10 minutes. This is the next day after that ride. I feel pretty good, not too sore, not tired. I would like some advice on how much to ride and how hard, also how many calories I should comsume per day. Should I buy a heart rate monitor? Any help would be greatly appreciated.
by the way, I plan to be on here a bit. My name is Chris Itz (It's is how you pronounce it)
1. Find some group rides, fast group rides. Sit in the back.
2. Don't get discouraged if/when you get dropped from those group rides.
3. Go back the following week and do the fast group ride again.
4. If you're dropped a 2nd time, repeat steps 2 & 3
5. Once you're comfortable with the group and pace (and vice versa), take some pulls.
6. Once you're comfortable taking pulls, try some attacks (if it's that kind of group ride).
7. Once you're comfortable with steps 5 & 6, it's time to enter a race.
8. At your first race, repeat steps 1-6, but substitute 'race' for 'group ride'.
Joe Friel's "Training Bible" is excellent but also check out his "Cycling Past 50". It has a lot of what's in the Training Bible but I see it as a friendlier format and not quite as intense. Look a them both to see what suits you better. BTW, You don't have to be 50 to get Cycling Past 50
Oh, and yes get a heart rate monitor. Any training program you'll follow will have you in target HR zones based on the goal of that particular workout.