Join Date: Jun 2004
Location: Illinois (near St. Louis)
Bikes: Specialized Expedition Sport, Surly LHT
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Need a Plan for 2 Nubes
My sister and her husband are just getting into riding- she can handle a 30-40 mile ride at 15 mph, he can do a 15 at 10-12, both want to ride a fairly hill MS150 this Sept.
They want to know what they need to do, and when they need to start, to get ready for this. Neither have trainers, and do not do spinning classes (although they might be able to find some spinning classes nearby).
I've told them to ride as much as they can this winter, and come April, we'll start building base miles, and come June, start working on hills.
My plan was to start them in April, riding 15-20 miles two or three times during the week, and start doing 30 mile rides on the weekends, increasing the weekend ride length every week, by 10-15 %.
On the weekday rides, say around end of May, start throwing some intervals in, and start start doign hill work. Gola is to have them able to ride my hill training route ( 45 miles, with three 3/4-1 mile long 8-10%) without having to stop or walk by end of June. And to be able to do a 60-75 mile ride by end of July. Then just work on endurance and climbing until Sept.
But, I'd like to be able to point them to something more formalized- the above is what I did to get ready for my first 150- I've got no idea if it's really a valid or sound plan. Thoughts, comments suggestions?