Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 01-18-09, 02:33 PM   #1
efi
Senior Member
Thread Starter
 
Join Date: Jan 2009
Bikes: Specialized Allez Triple
Posts: 60
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
How should I train?

Hey all. I appreciate any advice people might have on this. I started cycling last spring and logged a lot of miles on a cross country trip. I'm comfortable with long rides (for me, that means over 3 hours and anywhere up to 50-60 miles). I haven't been on my bike for the past 2 months or so because of the weather - I'm near Boston and don't have appropriate clothes / will power . I just bought a trainer and am looking to get more fit before spring time and hopefully get myself into shape enough that I dip my feet in racing. My goals are:

1 - Build leg strength
2 - Increase endurance at faster speeds
3 - Be able to ride non stop for longer periods of time. I tend to stop to stretch and relax every 45-60 minutes when riding.

So my questions are:

1 - Should I be aiming for a certain heart rate for a particular amount of time or aim to log as much time on the bike as possible?
2 - I have a gym membership. Should I do a standard leg weight lifting routine in addition to time on the trainer or should I put all of my leg energy simply toward time on the bike?
3 - Any other advice to get me race ready?

Any advice is greatly appreciated - thanks!
efi is offline   Reply With Quote
Old 01-18-09, 02:45 PM   #2
chill123
Senior Member
 
Join Date: Aug 2007
Bikes:
Posts: 143
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
do you want to race? you didn't mention that in your 3 goals?

maybe get entered onto a sportive (as they are known in Europe) - something like a century. having a goal and date in the diary will hopefully give you the will power to get out there and brave the cold. it works for me.

as for the gym - stationary bikes are great for doing interval workouts as the variable remain the same so you can accurately measure your performance. also do the odd spin class if they have them. i've never really thought weights are necessary for long distance riding - unless you want to be a sprinter.
chill123 is offline   Reply With Quote
Old 01-18-09, 02:51 PM   #3
efi
Senior Member
Thread Starter
 
Join Date: Jan 2009
Bikes: Specialized Allez Triple
Posts: 60
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sorry should've been more specific. I'm definitely hoping to race. I'm more interested in doing shorter races, maybe 25-40 miles. Is that considered a sprint distance?

Thanks for your response!
efi is offline   Reply With Quote
Old 01-19-09, 01:56 PM   #4
umd
Banned
 
umd's Avatar
 
Join Date: Sep 2005
Location: Santa Barbara, CA
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Posts: 28,387
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by efi View Post
Sorry should've been more specific. I'm definitely hoping to race. I'm more interested in doing shorter races, maybe 25-40 miles. Is that considered a sprint distance?
No, the "sprint" is at the end of the race, only a few hundred meters at most...
umd is offline   Reply With Quote
Old 01-28-09, 10:42 AM   #5
michaeldmanthey
Race and Ride
 
michaeldmanthey's Avatar
 
Join Date: Jan 2009
Location: Atlanta, GA
Bikes: Gary Fisher Procaliber, Colnago C50 Cross, Cannondale road bike
Posts: 118
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Stretching is best after your ride is over. Stretching during a ride can cause injury.
In order to train properly you need to focus on lots of different aspects of body and Mind. You must do lots of Core-work, intervals, perfect your pedal stroke, work out in all HR zones, improve your bike handling skills, learn and utilize strategy in every race. You also need to get lots of rest and fuel up properly.
michaeldmanthey is offline   Reply With Quote
Old 01-28-09, 12:02 PM   #6
umd
Banned
 
umd's Avatar
 
Join Date: Sep 2005
Location: Santa Barbara, CA
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Posts: 28,387
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by michaeldmanthey View Post
Stretching is best after your ride is over. Stretching during a ride can cause injury.
wut
umd is offline   Reply With Quote
Old 01-28-09, 01:44 PM   #7
efi
Senior Member
Thread Starter
 
Join Date: Jan 2009
Bikes: Specialized Allez Triple
Posts: 60
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I put together what I think is a decent program. I start a new job on Feb 9th, so hopefully I'll still be able to fit all workouts in. If anyone wants to check out the workout and make specific suggestions, I've blogged it at http://densspot-training.blogspot.com.

Also, with regards to stretching, I've found that stretching after the first 30-40 minutes of long rides (for me 50-60 miles) and numerous times during really long rides (60+ miles) helps me stay loose and get rid of built up lactic acid.
efi is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:13 PM.