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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.

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Old 01-29-10, 06:03 AM   #1
bruce19
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Need advice: training schedule

I'm trying to figure out how to create a training schedule for this Spring here in CT. These are the "givens": I'm 64 yo, I ride with a club on Sat. (about 35-55 mi.), I ride with friends on Sun (recreational and generally slower than the Sat. ride) and I want to do one hard TT of approx. 20 mi. a week. I'm not sure if one day of rest is enough and how I should schedule all of this. Any ideas? TIA
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Old 01-29-10, 09:07 AM   #2
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What are you training for? What are your goals?
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Old 01-29-10, 09:10 AM   #3
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Originally Posted by bruce19 View Post
I'm trying to figure out how to create a training schedule for this Spring here in CT. These are the "givens": I'm 64 yo, I ride with a club on Sat. (about 35-55 mi.), I ride with friends on Sun (recreational and generally slower than the Sat. ride) and I want to do one hard TT of approx. 20 mi. a week. I'm not sure if one day of rest is enough and how I should schedule all of this. Any ideas? TIA
When you are in shape, you won't need any rest days.
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Old 01-29-10, 09:41 AM   #4
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What are you training for? What are your goals?
Well, generally to get faster and ride well at distances from 30 to 60 mi. Last year (despite losing a month of riding to pneumonia) I could do those distances around 16 mph. Specifically, I have a 16 mi. TT that I did last year in Sept. at 17.4 mph. I'd like to do it this year at 18 mph or better for my birthday which is 6/19.
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Old 01-29-10, 10:00 AM   #5
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Time trials, done properly, take everything out of you. When I've done them, I need at least a full day's recovery afterwards, if not two. That's not necessarily off the bike, but they're very easy days. I'm close to 50 and I find I need at least two rest days a week if I want to avoid overtraining -- but listen to your own body.

Given your weekend schedule, I'd suggest doing your TT training on Tues. or Wed. Try doing a recovery ride the day after: 30 minutes or so of very easy spinning until your legs start to feel loose and relaxed. If it works, put it in your routine. If not, then just take a day off the bike.
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Old 01-30-10, 04:29 PM   #6
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I'm also 64 and I sure don't recover like I used to. I can tell you my experience, for whatever good that will do.

You don't say much about the club ride, but the ones in which I've participated have some slower riders and some faster riders. Your goal should be to finish with the first group of 3-4 riders. Bend the rest of your week toward that goal, and the rest will take care of itself. IOW, give that ride everything you've got. You should finish barely able to walk.

Use the Sunday ride to add endurance and recover from the Saturday ride.
Monday: off or 30 minutes of zone 1 on rollers or trainer.
Tuesday: 1-1.5 hrs. on the trainer or rollers, about half that time in difficult one-legged pedaling drills, the rest just in zone 1.
Wednesday: TT training if you like, though I'd probably just do an endurance ride, meaning zone 2 with a little zone 3.
Thursday: Endurance ride, shorter than Wednesday
Friday: off, or just 30 minutes of zone 1.

Work your total weekly mileage up to around 150. Make 3 weeks progressively harder, than back way off for 1 week, not necessarily in mileage, but in intensity, IOW no TT or all-out hill climbing.

If you don't get the zones thing, buy a heart rate monitor and learn how to use it.
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