Advertise on Bikeforums.net



User Tag List

Results 1 to 6 of 6
  1. #1
    Junior Member
    Join Date
    Nov 2008
    Posts
    12
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Training Plan Advice Needed

    A little about me, I am a 50yrs old Male, 5’9”, 200Lbs. I just started riding last year and lost 30Lbs so far. I now would like to ride with a club but find that the “C” group of riders can average about 16 mph on a rolling hill route. I am up to about 14 mph on the road now. I like to ride about 6 times a week for about 15 mile at a time so as to burn calories each day. Losing weight is still my main Goal.

    Questions
    1) Is 6*week too much?
    2) Should I have a Hill day & then a sprint Day?
    3) How many miles should I log a week?
    4) Should I add in weight training?
    5) Any thing else?

  2. #2
    Banned. ModoVincere's Avatar
    Join Date
    Aug 2006
    Posts
    1,626
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Is your goal simply to ride with the C group?

  3. #3
    Junior Member
    Join Date
    Nov 2008
    Posts
    12
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I would like to up my average speed to 16 mph & Endurance to maybe 30-mile ride.

  4. #4
    Banned. ModoVincere's Avatar
    Join Date
    Aug 2006
    Posts
    1,626
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    then ride my friend ride.
    And yes, adding a day of sprints and a day or two of intervals will help you.

    You should set up a 10-12 week plan that includes days of very hi intensity (assuming your doctor is ok with this) and days of short intervals and days of longer intervals. Include one or two days per week of longer steady paced rides.
    I would set it up like this if it were me.
    Mondays: 5 sets of 30 second sprints, 3 sets of 1 minute sprints
    Tuesdays: 5 sets of 3 minute intervals at 90% MHR
    Wednesday: 3 sets of 8 minute intervals at 80% MHR
    Thursday: Rest or easy ride (good day for a longer ride at 70% MHR)
    Friday : 3 sets of 8 minute intervals at 80% MHR
    Saturday: Long ride with mix of easy ride and hills.
    Sunday: Rest.

    Repeat for 10-12 weeks with a rest week in the middle.

  5. #5
    King of the Plukers Spreggy's Avatar
    Join Date
    May 2007
    Location
    On the bus.
    Posts
    873
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I think you have good second year goals. The goals of increasing to 16 mph and 30 miles are both achieved by doing. Go on the C group ride once a week, which should get you riding at that pace and for that distance. If you can't keep up and get dropped, keep going back, and your body will respond.

    6 days a week is perfect. Remember to work out hard one day, then ride easy the next. The common mistake is to not work hard enough on hard days, and not go easy enough on easy days.

    A common piece of advice is to get the Cyclist's Training Bible, but frankly I think it's rather complicated for a newish cyclist. I found The Lance Armstrong Performance Program to be a good first training program. What made the difference for me regarding weight loss was adopting a training plan.

    G/L!
    “Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
    ― Muhammad Ali

  6. #6
    Junior Member
    Join Date
    Nov 2008
    Posts
    12
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Thank you for the fast reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •