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How often should somone trian per week?

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How often should somone trian per week?

Old 06-16-05, 10:50 AM
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NewbieRider
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How often should somone trian per week?

Im 15 and im geting in shape to race jrs. this year i ride about 3-4 times a week. school just got out about a week ago so i will probally keep it about 3-5 times a week plus i weight lift the days i dont ride. i ride about 30 miles and my average is between 17-18 solo. when i ride with a group (not that often) they pace about 18-20. Is that good enough to race? also should i trian more..... any advice?



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Old 06-16-05, 10:57 AM
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That's about right. Leave time to let the body rest. But also remember on the days that you DO ride that you're body is capable of more than you think.

Biggest mistake most riders make is ignoring the need for proper recovery.

Get a book about training. There are plenty to choose from.
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Old 06-16-05, 10:57 AM
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I train 6 days a week (sometimes 7), hard days with recovery inbetween.

Here's a normal schedule for me
Sunday: All out effort loop, 30-40 miles
Monday: Spin
Tuesday: Long Ride
Wednesday: Spin
Thursday: Group Ride
Friday: LT + Hill Intervals
Saturday: Either spin or OFF

I lift weights once or twice a week. I used to every day, but now that I ride more, I don't have the time or energy to really lift every day like I used to. You can keep your strength static provided you lift once or twice a week.

Edit: Recovery is very important, and I doubt you have to ride as much as I do to become successful. I just ride a lot because I love it

Last edited by TheKillerPenguin; 06-16-05 at 11:29 AM.
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Old 06-16-05, 11:04 AM
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It sounds like you're right on track. The best way to see if you are fast enough is to try and go race, but it sounds like you should be. Riding 3 to 5 times a week is plenty training at your age and experience level. Remember, it's not neccesarily the quantity of training time that counts, but the quality. Work on some long rides for endurance (30 miles sounds perfect) and some shorter, high intensity intervals and sprints for speed. Over time, you can begin to extend the duration of your rides, assuming your schedule allows. Also, Don't forget to allow yourself recovery days after your hard days. It also sounds like you have some riding experience with groups, and that's important for racing.One thing that helps a lot is getting on a local team. A lot of teams have junior development programs where they can help you train, give you some knowledgable guys to ride with, and even get you some clothes and stuff to race in. Got to your Local bike shops and ask about local teams and see if any have room for a new junior. Most importantly, don't get too caught up in training, make sure you're riding to have fun and be healthy. I am also a junior racer, so if you have any more questions, let me know.
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Old 06-16-05, 11:05 AM
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Newbie,

Pretty good start. Do you ride with a Club? Any coaching available? Get a book as Event noted, and become familiar with the concept of "Cycling" your training. The ammount you ride should vary quite a bit in a good program.
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Old 06-17-05, 01:02 AM
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Been finding that on rest days taking a "fun" ride somewhere is a good mental break as well. Me, I pack camera, some goodies and take off on the MTB into the unknown along the many miles of bike paths around here. Get in some spinning, but no pain.
And I'm ready to race or train hard the next day.

sun
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