Enjoying the wind.
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)
Joe Friel has an excellent book, The Cyclist's Training Bible. Pick up a copy. Good reading. In the meantime...
You have a good base so far. I would recommend the following:
- Slowly start integrating a few hills into your rides. Do this slowly. If you experience any pain in your knees, back off immediately.
- Join a local riding group/club. Nothing helps you get fit or faster than riding with others.
- Extend your longest rides. The longer you exercise, the more calories you'll burn, the more weight you'll lose.
- Keep your hard efforts (or long rides) to a maximum of twice per week.
- The day after a hard ride or long effort, go for an easy, short ride. Use an easy gear that allows you to spin quickly. Avoid any extended hills or other efforts.
- Take a day off once a week.
If you're interested in racing, follow this advice, taken from the Road Bike Racing forum:
Originally Posted by botto
Enjoying the wind.
Thanks, I'll pick up the book tonight. In the meantime, ride I will.
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.