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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 04-12-10, 09:41 AM   #1
Arcadia0927
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What are some good training methods?

Hello everyone.. I'm an athena who would very much like some tips on how to train properly for my first real ride. I'm going to ride a 40k in August and would really appreciate any suggestions!
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Old 04-12-10, 10:09 AM   #2
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The more you ride the stronger you will become.
Rest when you need too.
Just get out and ride.
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Old 04-12-10, 11:03 AM   #3
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40k may seem like a daunting distance to you right now, but it's really a very attainable goal...especially since you have until August to work your way up to it.

The best training will be what 10Wheels suggests: ride! Ride 5 or 6 days a week. Ride as far as you feel comfortable, and one day a week add 10% to that distance. By August 40k will seem like an easy ride to you.
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Old 04-12-10, 01:45 PM   #4
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There's the Merckx training plan, as suggested by 10 wheels: Ride Lots.
It's very effective, and quite simple to follow. Go out and ride. When you're tired, stop riding. You'll build up to 40k pretty quickly without even thinking about it.

The 10% method Zoste mentions is pretty common practice, too. If you're into structured programs or number crunching, you could even lay out a plan for how many miles to ride each day to gain a 10% increase on your longest ride each week. It's a good, solid plan and it works.

40k is a very easily attainable distance by August, even if you just purchased your bike last week and had never been riding before.
Most importantly, have fun!
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Old 04-12-10, 01:50 PM   #5
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Ride 5 or 6 days a week.
I think this can not be over-emphasized. I think the key to developing your aerobic base is to ride as many days per week as you can.

If you're tired, still ride, but ride less time/distance that day and at an easier pace.
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Old 04-12-10, 02:20 PM   #6
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Not only will riding as many days as you can help with your aerobic endurance, it will help your butt get used to the seat for longer periods of time...
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Old 04-12-10, 03:14 PM   #7
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I too have recently registered for a bike ride , mines 60miles (100k) in july and so im currently building up my training for that , when i started riding seriously and joined this forum at the start of the year id have been indimidated by the thought of 30 miles let alone the full 60 yet yesterday i was out there putting 30 down .
Just as a guide at the moment im currently riding one big ride at the weekend which im making longer each weekend and trying to build up to about 50miles over 8 weeks(currently at 30) , then in the week im trying to get out at least twice for shorter rides 10-20 miles
So definatly by august if you stick at it you will be able to do a 40k ride , what do you ride ??
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I think this can not be over-emphasized. I think the key to developing your aerobic base is to ride as many days per week as you can.

If you're tired, still ride, but ride less time/distance that day and at an easier pace.
I agree with the even if your tired still get out and ride advice , i did a 30 mile(48km) ride yesterday so today i only made a 6.8 mile ride (10km) My advice is at first just get out there and see how you feel even if your tired after something like 5 k its still good practice , and soon 5km will feel like a walk in the park to you
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Old 04-12-10, 06:56 PM   #8
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Hi Arcadia - I started at 5 feet 7and about 215 lbs. I thnk my first ride on my road bike was about 20 miles. We have a great path nearby that I rode cause it was safe. Then i started looking around for Bike groups that advertised No Drop rides for beginners. Usually bikes shops will have them. I also would call and tell them I was new - anyway I think I rode at about 11-12 mph...and they let em ride with them. So I was off and riding. So if there's anyway you can meet groups to rde - would go do it.

Net net - Ride and Ride. I would try and go for 1-2 hours a day. That wll get you in excellent shape. I travel a ton and am unable to do that. Also I guess I would get sick of it if I rode that much alone - so the key is to find people to ride with.

HAVe fun!!
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Old 04-13-10, 02:00 PM   #9
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The advise of riding to get better at riding is great, but there are a few other things you could do. After spending a winter doing basic strength training in the gym I'm feeling better then ever on my bike this year. Crunches, back extension, squats, rows, and stretch. It all helps out.
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Old 04-13-10, 09:02 PM   #10
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Ride lots.
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Old 04-13-10, 09:30 PM   #11
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Ride lots.
then ride some more.
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Old 04-13-10, 09:33 PM   #12
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What they all say. I just got back on a bike for my first time in 22 years last week, and was having a Hell of a time with some of the "hills" in my neighborhood. After riding for about 1-2 hours per day since then, I've found that those once-tough hills are nothing more than ant hills now.

You'll be amazed how quickly your body adapts to the exercise and how quickly you start overcoming obstacles that were tough one week, and gravy the next.
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Old 04-14-10, 08:54 AM   #13
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40km is about 25 miles. If you can walk 1mi, you can bike somewhere between 3 and 5 mi. And if you can bike X distance over the course of a week, you can also bike the same distance all at once. So odds are you're already *very* close to being able to bike the whole distance. Most people can walk a mile every day, even if they're in absolutely terrible shape.

You might not feel great after your first 25 mile ride, so I would try not to make the big day be the first time you do the distance. If you've done it once, you can do it again... and the 2nd time is always easier because you know what to expect. The 10th and 20th time are easier yet, tho you might not be up for that before August .

If you can, simple exercises like crunches, leg lifts, plies or squats, pushups, toe touches and the like can make things a lot more comfortable for you. I don't much like them, but even doing 5 or 10 per day can help. You don't have to do them fast or be very strong or work hard enough to break a sweat. Your core muscles are a huge help on the bike, and so is being flexible. It's very much the same principle as "ride lots"... a tiny bit at a time will bring big gains.
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Old 04-14-10, 10:23 AM   #14
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40km is about 25 miles. If you can walk 1mi, you can bike somewhere between 3 and 5 mi. And if you can bike X distance over the course of a week, you can also bike the same distance all at once. So odds are you're already *very* close to being able to bike the whole distance. Most people can walk a mile every day, even if they're in absolutely terrible shape.

You might not feel great after your first 25 mile ride, so I would try not to make the big day be the first time you do the distance. If you've done it once, you can do it again... and the 2nd time is always easier because you know what to expect. The 10th and 20th time are easier yet, tho you might not be up for that before August .

If you can, simple exercises like crunches, leg lifts, plies or squats, pushups, toe touches and the like can make things a lot more comfortable for you. I don't much like them, but even doing 5 or 10 per day can help. You don't have to do them fast or be very strong or work hard enough to break a sweat. Your core muscles are a huge help on the bike, and so is being flexible. It's very much the same principle as "ride lots"... a tiny bit at a time will bring big gains.
Timing is also pretty important; keeping your cadence in timing. I've found that by pacing myself, things are much easier than just "being all over the place." It also makes for a more relaxing and enjoyable ride, IMO.
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Old 04-14-10, 11:08 AM   #15
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You might not feel great after your first 25 mile ride, so I would try not to make the big day be the first time you do the distance. If you've done it once, you can do it again... and the 2nd time is always easier because you know what to expect. The 10th and 20th time are easier yet, tho you might not be up for that before August .
Surprisingly, this works for just about any distance you're considering. A few years ago, 25 miles was my weekend long ride, now it's less than my daily commute distance.
If you get to the point where you've done a couple 30km rides before the 40km event, that extra 10km will be a cakewalk because you'll already know you can do the first 30 with ease.
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Old 04-14-10, 12:38 PM   #16
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After I got it to work with 5 miles, 10 miles, and 20 miles, I stopped being surprised that it keeps working. Monday I did my first 45 mile ride. It was hard. I didn't eat my whole lunch by the end of the ride, and the lunch I packed was on the smallish side, so I know I can't possibly have eaten enough. I also didn't really bring enough water with. The route I picked doesn't have a lot of stores, and the public water fountains aren't on yet... so restocking water could have gotten really bad if it had been a hotter day.

But it was the first time I did 45 miles. I know next time will be better. And I did lots of things right, like bring my rain jacket, and stop for a pint of milk when I realized how badly I'd failed on lunch.

Practice makes perfect.
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