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Training schedule for 40year old father of 2

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Training schedule for 40year old father of 2

Old 03-08-16, 12:14 PM
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Manivoss
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Training schedule for 40year old father of 2

Needs some training tips for 40 year old dad that took 2 years off and gained 30lbs, has busy life with his 2 kids. How do I get back without over doing? Twice a week I have to coach my daughters soccer team, 1 day she has piano, Saturdays are her games. How do I fit cycling into it all...?
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Old 03-08-16, 12:54 PM
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I hear ya, brother. I've been trying to answer that question myself for the past 6 years since my first kid was born. I'll follow this thread to see if anyone else has figured it out.
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Old 03-08-16, 12:56 PM
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You do it vicariously through another 40 year old on the forum. If I had kids I would not be able to ride as much as I do. Sorry but I think you are SOL.
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Old 03-08-16, 12:57 PM
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Prioritize and find or set aside blocks of time to ride. Go at a moderate intensity. When you're up to it, add occasional sprints or hill repeats. But always give yourself plenty of time for rest between hard efforts.
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Old 03-08-16, 01:01 PM
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I'm a 44 year old stay at home father of two year old twins. Right now, I try to do two indoor rides with Sufferfest during the week and an outdoor ride on weekends. I also get other workouts in during the week. Your schedule is different, but you should be able to make it work.
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Old 03-08-16, 01:27 PM
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My kids are older now. My suggestion, incorporate biking into your daily life. We pedaled to soccer games. Everyone in their suv's, they seemed to think 3 miles was a long way. Get a tag along bike to go behind or a bike trailer. Bike commute to work? I get about 2,000 miles in every year. Early am, pedal for an hour? I have mt bike trails at the end of my street. Start there.
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Old 03-08-16, 01:44 PM
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Can you bike commute? If so, this is an ideal way to get more saddle time during the week and get fitter, especially if you can find a route that will allow you to do structured intervals along the way. Saturdays I would get up very, very early and ride before starting the soccer dad routine. Yours may be more complicated if you are the coach, but it's mostly about being flexible and committed.
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Old 03-08-16, 03:31 PM
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Originally Posted by Manivoss View Post
Needs some training tips for 40 year old dad that took 2 years off and gained 30lbs, has busy life with his 2 kids. How do I get back without over doing? Twice a week I have to coach my daughters soccer team, 1 day she has piano, Saturdays are her games. How do I fit cycling into it all...?
Get up before sunrise, use high-quality lights so you don't need sunlight, and ride intervals on a trainer indoors.

Ride at least every other day and add 10% to your time riding each week except for your 1 in 3 to 1 in 4 rest weeks with lower volume and intensity.
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Old 03-08-16, 03:32 PM
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Originally Posted by Manivoss View Post
Needs some training tips for 40 year old dad that took 2 years off and gained 30lbs, has busy life with his 2 kids. How do I get back without over doing? Twice a week I have to coach my daughters soccer team, 1 day she has piano, Saturdays are her games. How do I fit cycling into it all...?
Most guys i know who can't get out use a trainer. My friend wakes up at 4am to ride a trainer for 1.5hrs then he can ride two days when he's not dropping off his kids to piano lessons.
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Old 03-08-16, 07:05 PM
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Manivoss
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How many days in a row before a rest day? Do you go like 3 days in a row and then rest? I can get out on sat or Sunday for 2-3 hrs. But it's the weekdays.. Any gain that I make on the weekend is lost if I can't get out for another 5 days.
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Old 03-08-16, 08:51 PM
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I have been doing a weekend ride on Sundays and indoor rides on Mondays or Tuesdays and Thursdays usually. I slip in a leg day the day after my first indoor ride.
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Old 03-08-16, 10:41 PM
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Originally Posted by Manivoss View Post
How many days in a row before a rest day? Do you go like 3 days in a row and then rest?
Six. Obviously this dictates a proper intensity distribution, and you need to work up to that.

Last season I liked

Monday: 3-4x10 minutes starting at 110% of FTP
Tuesday, Wednesday: 1.5 - 2 hour short endurance ride
Thursday: 1:00 - 1:30 @ 93-95% of FTP
Friday: 1.5- 2 hour short endurance ride
Saturday: 3-5 hour not short endurance ride

although this season I've been doing a monthly long ride and have neglected intensity.
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Old 03-08-16, 11:18 PM
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I'm in my 10th year of caring for an ailing mom who has Parkinson's and numerous disabilities, because I don't trust nursing homes. And before then I did the same for both grandparents, although with them I got more exercise working outdoors around our rural home -- pretty much non-stop maintenance and chores. Being a caregiver is pretty much a full time job, especially since we lost funding for in home aides and nurses.

But I knew last year I needed to get some exercise and activity outside. I ride about three times a week for exercise, usually around 5-20 miles depending on how much free time I can spare. And some 1-3 mile round trips for grocery shopping, picking up prescriptions, etc. -- I used to walk for those to get exercise, but the bike with detachable panniers and trunk bag make it much easier. And even those short rides are invigorating. I have to wing it because my mom's condition is unpredictable, so I rarely commit to plans other than medical appointments. It's easier to stay flexible and take off for a ride whenever there's an opportunity.

I've got my weight down from 175 lbs last year to around 165 or less now, and way down from 205 about 15 years ago. My blood pressure is better controlled without meds now that 10 years ago with meds.

If I had the space and budget I'd definitely get a trainer. I could easily pass that time watching TV, handling email, etc. Not quite the same as tackling real hills and wind, but might be easier on my knees, etc.
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Old 03-09-16, 12:54 PM
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Doc V
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Manivoss - I hear you. I am 43, married and have two kids (12 and 15). I did not get back into cycling until 2 years ago after a 13 year hiatus from most exercise. My mindset was how can I get the biggest gains while being efficient with my time. The answer is high intensity interval training (HIIT). The Time Crunched Cyclist by Chris Carmichael lays out some great training plans.

Personally I do 2-1hr HIIT spin classes per week at the YMCA and then a 25-40mi ride on Saturday mornings along with 1-2 days of strength training per week. In 2 years I was able to drop 15 lbs. and lower my resting heart rate to 58bpm. I average 16-17mph on the hilly roads around Nashville. When my wife is traveling on business, I use my SuperMagneto Pro trainer on the hill setting instead of going to spin class due to kid activities.

Am I the best rider on the road, not by a long shot, but am I healthy and have more energy than 5 years ago, absolutely. I consider it a success that I rarely get dropped in group rides when riding with persons of the similar training level.

The key is consistency and dedication, because there are days after work/home activities that you will want to just stay on the couch or in bed. Those are the days you will have to will power yourself to just do it.
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Old 03-10-16, 10:15 AM
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Not knowing how old your kids are and whether you have a spouse makes it tough to answer. For purpose of this question, I'll assuming you can get out of the house without the kids.

In the summer I'll get up 5 days a week and ride for about an hour before I get ready for work (4:30 AM to 5:45 AM). I have good lights. Once every few weeks I'll get up early on a Saturday and do a longer ride.

In the winter, I ride a trainer ~5 days a week.

I commute to work 5 days a week year round.
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