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 06-16-14, 03:49 PM   #1
prime winner
Senior Member
Thread Starter
 
Join Date: Apr 2014
Location: North East Florida
Bikes: 2016 Cannondale Quick Speed 1 , 2014 Trek 7.2 FX Disc
Posts: 70
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Looking for a beginner training chart for hybrid biking

Im transitioning from jogging to cycling (stopped jogging months ago due to injury that will not affect biking), and Im looking for a chart or plan to outline a weekly/monthly routine. when I starting jogging I followed a Couch to 5 K plan, is there anything similar for biking? Rides per week, distance per ride, and ride type would be great.

Im new so I dont know what I want to set as a goal. and my fitness level isnt great, and Im 5'9"/225lbs, and just over 40. Ill be doing all of my rides on an FX 7.4.

thanks !
prime winner is offline   Reply With Quote
Old 06-16-14, 07:53 PM   #2
sprince
Senior Member
 
Join Date: May 2008
Location: Virginia
Bikes:
Posts: 887
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 71 Post(s)
Ride until you are tired. Repeat. If you start a off ride and feel tired, take a rest day.
sprince is offline   Reply With Quote
Old 06-17-14, 05:07 AM   #3
bmontgomery87
Senior Member
 
bmontgomery87's Avatar
 
Join Date: Oct 2013
Location: Roanoke, Va
Bikes: 2013 leader 721. 2015 leader 725. 2012 fuji feather
Posts: 1,003
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Don't overcomplicate things.

You could use an approach similar to c25k with the bike, except keeping a steady pace.
Start by riding 3 non-consecutive days per week, at 30-40 minutes per ride. Slowly ramp up your distance/time, then ramp up frequency.

It's not rocket science. If you want to ride your bike, go out and ride it. If you're exhausted and don't want to ride, stay home, don't make something fun start to suck because you're forcing yourself to ride and over analyzing everything.
bmontgomery87 is offline   Reply With Quote
Old 06-17-14, 06:50 AM   #4
DBA
Guest
 
Join Date: May 2014
Bikes:
Posts: 211
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
You could always follow the approach Greg Lemond outlined in his book.
For the first year or two...just ride. You need to develop the muscles used in cycling (they are somewhat different than those used in runnig). Just look to increase saddle time by 10% or less week over week, and take an occasional week off the bike to recuperate.
After you've developed a good base you can add some higher intensities.
If I recall, Greg suggested taking Mondays off. Then Sprints on Tuesdays, Medium length intervals on Wednesdays, long intervals on Thursday. Friday was a rest day. Saturday would be an easy spin, and Sunday would be race day.
Of course you aren't talking about racing, so Sunday could be a long steady ride at a solid pace. Again, look for 10% or less saddle time increses week over week.
DBA 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 06:45 AM.