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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 03-16-12, 06:44 PM   #1
krobinson103
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Training for Stamina and general fitness

Back in the saddle again - this must be the 5th time in 8 years. Every few years I get into gear, stick with it for 9 months or so and decide I don't have enough time. So, this time I've decided to limit myself to 1 1/2 hours every morning at 5am, and 3-4 hours max on any weekend day. Presently due to my less than stellar conditioning I'm limited to about 160 km a week with this approach. I'm sure given a few more weeks I can push up those numbers a bit.

Plan on running with 20 km every morning during the week and 30km every morning in the weekend. I'll see how things go after another few weeks. I can ride 20-30km again without feeling like I want to die, but I used to be able to do 40 or more at speed and still be good for the rest of the day.

Good approach? Or is there a better plan that might help more?
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Old 03-16-12, 06:54 PM   #2
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Cross Training

Rather than getting burned out with just one activity, try two or even three. I bike, swim, run (not very much), play racquetball and weight lift. I never have enough time to do any of them.
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Old 03-17-12, 10:27 PM   #3
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Ride 3 days a week. Alternate with other stuff, 3 or 4 days a week.

Have a day off once a week.

For the riding, a long easy day, a short hard day (climbing, perhaps) and
a fast medium distance day.

The alternate days can be anything. Rowing (if you can find a gym with one or buy a used Concept 2) is pretty synergistic
with cycling. But anything will do, even yoga.

Edit, you mentioned general fitness. There is a wide variety of programs that try and do that.
P90X, Crossfit, most gyms have exercise classes with names like Boot Camp.

Last edited by late; 03-18-12 at 10:34 AM.
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Old 03-19-12, 04:29 AM   #4
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Gyms and memberships don't work well with me. Actually my day job of travelling edutainer at Kindergartens is a workout in itself. I find that cycling every day in the morning helps get me energized for the rest of day. Thanks for the suggestions.
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Old 03-19-12, 10:52 AM   #5
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If you are training for stamina you should reduce the number of rides per week- this will also help avoid burn out which you will surely get riding 7 mornings a week- and increase the km's on the weekend.
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