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-   -   Training routine (http://www.bikeforums.net/clydesdales-athenas-200-lb-91-kg/829367-training-routine.html)

kato12 07-02-12 11:07 AM

Training routine
 
Ive riding now for almost 2 months and love it.I train day on, day off.usually riding 20 to 30 miles.On sundays, is usually my long ride of 40 to 50 miles every week.Is this a good routine,would like some feedback.thanks

10 Wheels 07-02-12 11:09 AM

What is your reason for training?

kato12 07-02-12 11:16 AM

Iam trying to lose weight,and build indurance,my first goal was reached,50 mile ride,now my next goal is 75 mile.

jasonmg1981 07-02-12 11:22 AM

Sounds like you are doing great. Keep setting goals for yourself and look to diet for weight loss. You can eat calories alot faster than you can burn them.

10 Wheels 07-02-12 11:23 AM

I would go with 20 miles each day during the week.

Rest Saturday and do 75 on Sundays.

Riding will get you looking and feeling great.

Loosing weight is about calories in and calories burned.

kato12 07-02-12 11:30 AM

I just did 50 again on sunday in the heat,felt like it was 75 after i got done.trying to eat right is still my biggest problem,but i am trying.Iam down 10lbs since i started riding.

10 Wheels 07-02-12 11:36 AM

You are doing so good.

I dropped 23 lbs when I first began riding.
Started receiving "lookin so good" comments after 2 months.

Riding too many mile keeps me hungry all the time.
So I ride eat for energy to keep riding.

Good luck and keep it fun.

Take a before pic very soon. You will appreciate it later, when you become a skinny rider.

chasm54 07-02-12 11:36 AM

Quote:

Originally Posted by kato12 (Post 14431686)
Iam trying to lose weight,and build indurance,my first goal was reached,50 mile ride,now my next goal is 75 mile.

If you've been riding only two months, then there's really no need to get sophisticated about training routines. Just ride steadily throughout your first year on the bike. By steadily, I mean at a pace that you can manage without being out of breath, but that is just fast enough to make you know you are working.

If I were you I wouldn't concentrate on distance so much as time on the bike. As you get fitter, you'll find yourself getting faster for the same level of effort. So a three-hour ride might be forty miles now, but forty-five miles in a couple of months time. It sounds as if you're riding about ten hours per week? That's a good total. Vary the terrain a bit, go up a few hills if there are any in the vicinity.

kato12 07-02-12 11:45 AM

My pace right now is about 13 to 16.I starting to use the harder gears now for riding,that really seems to be helping,hills i could not get up before,Iam know getting up.

Black wallnut 07-02-12 12:01 PM

Keep it up but keep it fun. Hills are our friends, they let us know where we are and remind us how far we have come.

chasm54 07-02-12 12:09 PM

Quote:

Originally Posted by kato12 (Post 14431798)
My pace right now is about 13 to 16.I starting to use the harder gears now for riding,that really seems to be helping,hills i could not get up before,Iam know getting up.

Be careful about the gears. In general, it is better to use a lower gear, and pedal faster, than a higher gear that you have to push hard to maintain the same speed. It's easier on your knees and leg muscles, and also gives you a better cardiac workout. But obviously, the stronger you get the easier you'll find it to push bigger gears.

Acquaspin 07-02-12 01:21 PM

Quote:

Originally Posted by kato12 (Post 14431648)
Ive riding now for almost 2 months and love it.I train day on, day off.usually riding 20 to 30 miles.On sundays, is usually my long ride of 40 to 50 miles every week.Is this a good routine,would like some feedback.thanks

I think that's what is generally understood as "building base". Lots and lots of miles in the saddle. Weight loss being your primary motivation and seeing some results I'd say there's not much to worry/change about what you're doing now. Keep in mind that weight loss is about 80% what you eat and 20% exercise.

When/if things start getting a little boring/stale then minor changes would bring the results/motivation back (change the routes, add a new milestone/challenge, introduce more hills, intervals, join a club, ride with groups, upgrade parts on your bike, fine tune your nutrition, etc).

The biking bug bite has different effect on different people. Perhaps riding as a weight loss tool would cut it for you, perhaps next season we would be reading your posts about the new racing club and next weekend's crit. ;-)

For now, enjoy the riding, you're seeing results, your body is responding well to the new activity... if it's working why change it?

mkadam68 07-02-12 03:28 PM

Quote:

Originally Posted by kato12 (Post 14431648)
Ive riding now for almost 2 months and love it.I train day on, day off.usually riding 20 to 30 miles.On sundays, is usually my long ride of 40 to 50 miles every week.Is this a good routine,would like some feedback.thanks

The only thing I would add to this discussion (everyone elses advice seems sound), would be to take one day off a week. Assuming I understood you correctly that you're riding every day? Give the legs a break--this is where growth & improvement occurs.

Also, invest in a HR monitor if you can (even better would be a power meter, but maybe overkill at this level). Keep your HR in z1-z2 while you're riding in this base-building phase. Doing so "teaches" your body to rely on fat stores as its source of energy rather than blood glucose. This will hopefully allow you to maximize your weight-loss.

If you can do the z1-z2 level of riding, you'll want to ride more (in terms of hours, not miles). Burn that fat! :D Start by doing a 3-4 hour ride on the weekend (sounds like you already are). Then, see if you can do two 3-4 hour rides a week, say Wed & Sat if your schedule allows. Eventually, maybe three 3-4 hour rides. These longer rides burn the fat more, especially if you keep it in z1-z2.


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