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Training plan....

Old 04-24-09, 05:01 PM
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J.W.
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Training plan....

I am about to start riding again (i've been off the bike since aug.), so my aerobic endurance is non exsistant. Dont get me wrong i am fit and very strong ( 6'1 205lbs 13%bf 22yrs old ) i just havent been doing cardio.

I want to start getting my body in shape and ready for racing...NEXT YEAR (ya i'm not stupid). As far as training goes i feel as though i need to start out trying to get a good aerobic base, longer rides, set and keep an intensity..i will be going off of heart rate. I will also be dropping weight aswell.

Then around maybe late late summer i plan on really starting to raise my anaerobic threshold with intervals (various sets, various intensities). I would probably set up a spilt system (like i do for lifting), 2 or 3 days a week aerobic (longer moderate intensity rides) and 2 days of high intensity intervals.

How does this sound? I am an exercise science major, so i know a bit....but not everything by any means....lol...

Last edited by J.W.; 04-24-09 at 07:07 PM.
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Old 04-24-09, 05:07 PM
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Ride Lots.
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Old 04-24-09, 05:35 PM
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Originally Posted by Fat Boy View Post
Ride Lots.
+1 you should get a fair amount of riding in before you start with the high intensity stuff. Otherwise it will just tire you out and you will take more time off recovering.
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Old 04-24-09, 07:00 PM
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I would just ride for fun, getting in a good base, and then start doing intervals like you would for next season. Its going to take you a while to build a decent base.
If you start doing intervals in late summer, what are you going to peak for? Christmas? Do you have an A race then?
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Old 04-24-09, 07:01 PM
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Ok so i'm on the right track in my thinking....aerobic base first (achieved by a lot of solid effort miles)...

When i say late summer....thats late sept./early october in west texas. I'll probably just start with one interval session a week, and SLOWLY build intensity/duration and the amount of sessions per week. Depending on my fitness base, which by that time i think will be decent.

I figure i'll get well over 1000miles in before i start moving toward intervals.

Last edited by J.W.; 04-24-09 at 07:05 PM.
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Old 04-24-09, 09:15 PM
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Originally Posted by J.W. View Post
I figure i'll get well over 1000miles in before i start moving toward intervals.

Or 2k. And, in my opinion, 1 2hr ride > 2 1hr rides. You're training your body where to go to get energy reserves and giving your body time to adapt. It takes a while.
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Old 04-26-09, 09:38 AM
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I'f you on a team use your team's training plan Joel It works trust me.
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Old 04-27-09, 02:15 PM
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Spend a couple months riding lots, no more. Then ride a little less and a little harder. The repeat that sentence until you get to your goal event.
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