Originally Posted by Munk69
Thank you all so much for the advice. As far as biking goes.. Is there a way I should be training as a newbie? I am really not sure what to do on a day in and day out basis. Most of the time I am just either riding outside for about 45 mins to an hr or doing a base training video... I started riding pretty hard right around jan 1st and I am sort of winging it.
Thanks again everyone. Much appreciated.
You should be alternating intensity. Two hard days a week, two easy days and one or more medium days is a pretty simple start. Just be sure to put the easy days after the hard days. Hard can mean faster or longer distance or more hills.
Try to also increase your mileage every other week by ~10%. Every 5 weeks give yourself a few days off and a few easy lumbering rides for a week. Then really push hard that next week.
Also, one day a week on your hard day, try to do double your longest day but take it easy on the pace. If you normally ride 13 miles, ride 26 miles on Sunday followed by an easy day on Monday.
Example
Sunday: 26 miles easy to medium pace (bring some food)
Monday: 13 miles easy pace
Tuesday: 13 miles medium to fast pace
Wednesday: 13 miles easy pace
Thursday: 13 miles medium pace
Friday: Take off
Saturday: 13 miles easy to medium pace
Two weeks of doing that and instead of 13 mile rides do 15 miles and do 30 miles for the long ride.