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  1. #1
    Merckx wannabe Branimir's Avatar
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    Please advise me on day by day specific training

    Some info:

    Age: 31
    Height: 176cm
    Weight: 72kg to 76kg (depends on how much eat, I can loose weight fast)
    Bicycle: road bike, steel, around 10kg or less, ultegra/shimano 600 stuff
    Aim: Gradually increase form and ability to the max during undisclosed time period.

    I've been casually road cycling for years, nothing tough or extensive, I ride my bike every day for commuting, usually pushing it more or less fast as I can, without much coasting since I don't ride long trips in the city.

    My built is not big, I have fairly strong arms since I had a fairly physical job before.
    I usually average around 25 to 28km/h average on 30 to 40km rides. I always ride solo. I like climbing, have a 1000m hill near that is not too steep, and has a long climb.

    I work as a sound engineer, usually 3 to 4 time per week, usually from 18h till midnight, so I have much free time during the morning/day. I don't have a trainer at home, and mentally I'm somewhat weird since I like to ride at cold weather, and also have nothing against rain, so training in any weather doesn't concern me since I'm one of those people that's on the bike 365 days per year.

    I'm a non smoker, drink beer after lunch/sometimes weekends, not a heavy drinker, and a vegetarian.

    Guess I haven't wasted much of my youth on drugs, smoking and drinking so my body is somewhat good condition, and I'm rarely sick and have a fast metabolism (used to play handball for 6 years during late teens, early 20s too).

    If someone can recommend me week training regime, something pretty efficient that I can try to hold on to. I'm capable of 5 day training, and can pay for gym too, for weight training.

    Stupid personal aim: would like to be able to do 40kmh average on 50km flat terrain course, and to climb that 10km hill under 38 minutes, red route here: record is something like 25mins, http://ridewithgps.com/routes/888451

    I have a whole year to train and ride, so in case someone can recommend me day by day training for winter period, spring and summer, I would be grateful. I always ride solo, so psychological I'm a brick wall moron that competes with myself only.

    Thanks!
    Last edited by Branimir; 11-20-12 at 03:50 PM.
    Pedal!

  2. #2
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by Branimir View Post
    Age: 31

    I usually average around 25 to 28km/h average on 30 to 40km rides. I always ride solo. I like climbing, have a 1000m hill near that is not too steep, and has a long climb.

    Stupid personal aim: would like to be able to do 40kmh average on 50km flat terrain course

    I have a whole year to train and ride

    At some point over the next year, check the weather, pick a day with a very strong wind, get someone to drive you 50 km up the road, cycle home with the wind behind you.

  3. #3
    Merckx wannabe Branimir's Avatar
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    Okay I just figured that might be into a territory I will never step my foot on. Though anything above 35km/h average on 25km course would do
    Pedal!

  4. #4
    just another gosling Carbonfiberboy's Avatar
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    Technically, what you are talking about is doing a 50km time trial. Google "time trial training plan." Lots of information and things to choose from.

  5. #5
    Senior Member rumrunn6's Avatar
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    drop the beer. sorry.
    cycling is like baseball ~ it doesn't take much to make it interesting

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