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 05-21-09, 07:37 AM   #1
mez6266
Junior Member
Thread Starter
 
Join Date: Nov 2008
Bikes:
Posts: 13
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Training Plan Advice Needed

A little about me, I am a 50yrs old Male, 59, 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?
mez6266 is offline   Reply With Quote
Old 05-21-09, 07:41 AM   #2
ModoVincere
Riding Heaven's Highways on the grand tour
 
ModoVincere's Avatar
 
Join Date: Aug 2006
Bikes:
Posts: 1,675
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Is your goal simply to ride with the C group?
__________________
1 bronze, 0 silver, 1 gold
ModoVincere is offline   Reply With Quote
Old 05-21-09, 08:45 AM   #3
mez6266
Junior Member
Thread Starter
 
Join Date: Nov 2008
Bikes:
Posts: 13
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I would like to up my average speed to 16 mph & Endurance to maybe 30-mile ride.
mez6266 is offline   Reply With Quote
Old 05-21-09, 09:19 AM   #4
ModoVincere
Riding Heaven's Highways on the grand tour
 
ModoVincere's Avatar
 
Join Date: Aug 2006
Bikes:
Posts: 1,675
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(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.
__________________
1 bronze, 0 silver, 1 gold
ModoVincere is offline   Reply With Quote
Old 05-21-09, 09:24 AM   #5
Spreggy
King of the Plukers
 
Spreggy's Avatar
 
Join Date: May 2007
Location: On the bus.
Bikes:
Posts: 879
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(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!
Spreggy is offline   Reply With Quote
Old 05-21-09, 09:26 AM   #6
mez6266
Junior Member
Thread Starter
 
Join Date: Nov 2008
Bikes:
Posts: 13
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thank you for the fast reply
mez6266 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 09:58 AM.