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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, 11:38 PM   #1
AKang269
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Training Advice For 15 Year Old?

I need some advice on how to train.
I ride fixed gear right now and I want to get faster and be able to ride longer distances. I only have a little bit of time however as my school schedule is very strict. I can bike maybe an hour a day, and more on the weekends. I was also thinking of joining the Cycling class at the local LA Fitness.

Right now I can only do about 6 miles at a 16mph pace. I want to be able to do 20-30 mile rides at a 20mph pace and more. I also want to be able to do a century within a year.


So basically, what training method would be best for me to quickly build speed and endurance?
I'm an incredibly perfectionist person about this kind of stuff so detailed advice would be great. I'm not too concerned with diet right now but I'll change it if I have too. I'm 5'8" and 135 pounds and I eat around 2500 calories a day.

This is my bike right now:

I am getting drop bars for it soon, and I am also getting a Sugino Messenger crankset soon also.

Last edited by AKang269; 03-21-12 at 06:44 PM.
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Old 03-17-12, 05:49 AM   #2
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Get a derailleur and some shifters....

Best advice I can give you, otherwise go to a velodrome.
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Old 03-17-12, 07:27 AM   #3
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People can do centuries on fixed gear, but unless all you ride is flat you'll do better with gears.

To get fast you need a base of endurance. That's also what you need to do a century. So I suggest that you follow a century training plan. Or just ride a lot.
Spin class can substitute for some training. You can do longer endurance rides on the weekends.
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Old 03-17-12, 09:05 AM   #4
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Also note that you are still growing as a 15 year old, what is recommended is to use the junior gearset which goes only as low as 13 in order to not overtrain and injure yourself.
It may be worthwhile to talk to a cycling coach to get the right advice for you as opposed to advice from the Internet.
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Old 03-18-12, 01:09 PM   #5
cujet
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Can you ride to school?
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Old 03-19-12, 06:42 AM   #6
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Some drop bars would be great for longer rides. There are many pros and cons to fixed gear, but some people are too quick to write them off.
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Old 03-20-12, 11:11 AM   #7
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And brakes. Besides that, ride lots. Pick an event (doesn't have to be a year from now) that has a reputation for good support and a reasonable route and go for it. Most organized rides I've been on have a lower age limit; riders younger than that need to have an adult with them. Check the registration info for specifics on your event when you pick one.

Many bike shops and clubs have youth programs to help teen riders get into the sport. Ask around. Welcome to the ride!
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Old 04-04-12, 04:20 PM   #8
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http://myworldfromabicycle.blogspot....-will-win.html
I'm 15 too but I have read so much on cycling, i know how to properly use a power meter and analyze files. I live in Los Angeles too.
You dont need a road bike I used to train on a fixie and still do sometimes, its great for cadance but i do suggest getting a smaller gear ratio one that you can climb on even if you have to spin on the flats. DONT worry about miles worry about time, say 4 hours for an endurance ride instead of 60 miles. Just read lots and lots and lots.
If you wanna get serious start with these book Bike Racing for Juniors, then The Cyclist Training Bible, then if you wanna get more serious Training and racing with a power meter.
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Old 04-05-12, 12:41 AM   #9
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albrtmrtz, where do you live in LA? I'm also around your age, and it'd be nice to find some other riders. Maybe we could take a ride some time?
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Old 04-05-12, 12:46 AM   #10
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I live in Ktown but I ride griffith, santa monica, Culver, La river and a little bit of east LA but not much
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Old 04-05-12, 10:18 AM   #11
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Quote:
Originally Posted by albrtmrtz View Post
http://myworldfromabicycle.blogspot....-will-win.html
I'm 15 too but I have read so much on cycling, i know how to properly use a power meter and analyze files. I live in Los Angeles too.
You dont need a road bike I used to train on a fixie and still do sometimes, its great for cadance but i do suggest getting a smaller gear ratio one that you can climb on even if you have to spin on the flats. DONT worry about miles worry about time, say 4 hours for an endurance ride instead of 60 miles. Just ride lots and lots and lots.
If you wanna get serious start with these book Bike Racing for Juniors, then The Cyclist Training Bible, then if you wanna get more serious Training and racing with a power meter.
Corrected.
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Old 04-05-12, 11:02 AM   #12
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Quote:
Originally Posted by albrtmrtz View Post
http://myworldfromabicycle.blogspot....-will-win.html
I'm 15 too but I have read so much on cycling, i know how to properly use a power meter and analyze files. I live in Los Angeles too.
You dont need a road bike I used to train on a fixie and still do sometimes, its great for cadance but i do suggest getting a smaller gear ratio one that you can climb on even if you have to spin on the flats. DONT worry about miles worry about time, say 4 hours for an endurance ride instead of 60 miles. Just ride lots and lots and lots.
If you wanna get serious start with these book Bike Racing for Juniors, then The Cyclist Training Bible, then if you wanna get more serious Training and racing with a power meter.
This kid is pretty smart for a 15 yr old. You should pay attention to what he says.
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