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For those of you who Don't race

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

For those of you who Don't race

Old 04-07-07, 10:22 AM
  #1  
derath
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For those of you who Don't race

Do you make up any sort of training plan or do you just "get out and ride"?

I keep having the idea of making a training plan. I have limited free time and want to make the most of my rides. But then when it comes down to it, I just get out and ride.

-D
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Old 04-07-07, 10:29 AM
  #2  
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I usually just go out and ride. I will from time to time do a poor man's interval (like all out 1 min, spin 1 min, repeat 4x, then rest for 8min and do the interval again). Sometimes I'll go out just to find hills to climb until I can't move or breathe.

I do those types of things so that when I do just go out and ride, I know I can tackle anything that comes my way. Plus, it's just good to make you stronger rider. No set regimen or training plan though - it's all random depending on what I feel like doing any given day, although I usually push myself pretty hard on every ride to begin with.
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Old 04-07-07, 10:39 AM
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i just get out and ride. at 49 the pounds are to easy to put on and to hard to come off, maybe its my diet of vodka, grease, and sugar? i have a heartrate monitor and droped my rh. since i to have limited free time, work + family + fixing the house, i like to push myself when i ride and might consider weather to have that other beer and pay for it later. i ride because it's fun, the fringe benefit is i'm not gaining weight
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Old 04-07-07, 10:41 AM
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Mostly go out and ride, with hill intervals, such as they are in Lubbock, once a week, to be ready for places like Caprock Canyon, Palo Duro, or New Mexico.
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Old 04-07-07, 10:45 AM
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I just ride a lot but I like going out and racing against my bike computer. Shoot for a certain average ride time or something like that.
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Old 04-07-07, 11:24 AM
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I do nothing but hill training. There is a small hill close to my house and I climb it for about 60min, 25 times. I tried to do a real training plan but it wasn't fun, so I tossed it.
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Old 04-07-07, 11:29 AM
  #7  
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while i dont race, i do several orgainized rides over the summer that i try to prepare for. however, i always seem to end up going out and just riding my arse off every time on these "training" efforts. basically, i just need to get the saddle time and all else falls into place. later.
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Old 04-07-07, 11:42 AM
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I do it to keep a strong heart, have stronger legs, and just to have fun (I love the road)
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Old 04-07-07, 11:44 AM
  #9  
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Originally Posted by Dynamic
I do it to keep a strong heart, have stronger legs, and just to have fun (I love the road)


The road is ****in' hard,
The road is ****in' tough-ah,
There's no question that-eh
It is rough, rough stuff.
It's the ****in' road my friend
But it's the only road I know.
When I'm lunchin' on a tasty boosh
Right after the show.
You g-go go go!

The road is ****in' hard,
It's also really ****in' tough,
There's no question that
It don't take no guff.
The road is a be-a-itch my friend
But it's the only ****in' road I know,
When I'm snackin' on a tasty boosh
Right after the show.
You g-go go go!

I met a tasty baby in Michigan.
We screwed two times then I left.
Sometimes I think of my baby in Michigan.
Why can't I stay in one place
For more than two days.
Why?!
Because I'm talkin' about the road. [5X]
Road!
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Old 04-07-07, 12:05 PM
  #10  
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I sign up for a few organized rides every year as my motivation helpers to get out and ride. Considering the events this year (Triple Bypass and Hotter-n-Hell), I'm making sure I'm doing a little more than just getting out and riding. Hills, mtn passes, long flat rides, they're all part of the preparation. But a written regimen that I have to do 6x8 blahblahs on Tuesday? Nah.
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Old 04-07-07, 12:07 PM
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I am gearing up for racing this season(soon!!!)....

but I didn't race the past couple of seasons. I still pushed myself even when I had no racing aspirations. I have a 30 mile loop that is the staple route of my weekly mileage. I know what kind of average speeds I have done on this loop....when I was fit, and when I was not so fit. So I would often challenge myself to compete against a prior average speed around the loop. I would watch my computer and it would tell me if I was behind or ahead of the pace....and I would have to often adjust my pace to catch up to my target pace. This usually kept the pace brisk and the heart rate fairly high. The end result was improved fitness, strength and weight loss. These rides were more like tempo or time trial rides. I almost always train solo. Sometimes I would get back to my driveway with my eyes crossed and glassed over. Yea they were challenging on some days, but these rides always made me feel like a million bucks. That's why I ride!
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Old 04-07-07, 12:19 PM
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I'm new to serious cycling. I did a sprint triathlon last year with a 12 mile bike portion. I am planning to do more triathlons this summer (including an olympic distance with a 25 mile ride (sandwiched between a 1500 m swim and a 10K run) hoping to do some races with the local cycling club this summer. Cycling seems to be my best event in the tri and I really enjoy it.
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Old 04-07-07, 12:21 PM
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Originally Posted by derath
Do you make up any sort of training plan or do you just "get out and ride"?

I keep having the idea of making a training plan. I have limited free time and want to make the most of my rides. But then when it comes down to it, I just get out and ride.

-D
Yeah, I actually do have a training program and I don't race*.

M - off or easy spinning for an hour-90 minutes
T - hard tempo ride (we have a group ride), 90 minutes
W - easy, 2 hours
H - intervals / hills (once again, there's a local group) pyramids (1-2-3-4-5-4-3-2-1), pain.
F - off
Sa - 3-4 hour club ride, 20-22mph average
Su - up in the air, either off (house work, keep the wife happy) or 2-3 hours club ride or 2-3 easy spin

Every fourth week is a "recovery" week. I'll usually cut out the T/H rides and turn those into just moderate easy rides to keep my legs limber.

I typically average 10-13 hours a week for between 180-250 miles.

Ken
* - OK, so I sometimes "race" but usually that's just on Saturdays for the next city limit or county sign, and it's nothing "legitimate" and I pretty much always get dusted on those. Today I was glad that I was able to make a 2 man breakaway stick with ultimately putting a bit over a mile on the group by the time we were done.
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Old 04-07-07, 12:27 PM
  #14  
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I'll never forget once telling a gnarly vets racer 10 years my senior when I first started racing regularly:

'Racing is hard'. He looked at me and without skipping a beat replied:

'Racing is easy. TRAINING is hard.'

That has stuck with me for 15 years, because its truth was revealed to me as I got better @ racing. The harder I trained, the more FUN racing got. If I didn't train consistently, racing WAS hard. Very hard.

Moral of the story? To TRAIN you have to have a GOAL: a race, a century, a regular club ride - a ride where better conditioning would make it more fun for you (and in racing it's still all about fun, winning is much more fun than losing). The beauty of all that is you do not need to race to have a goal to train for. If you ride with others at all, you can probably figure out what that might be for you.

But there is NOTHING wrong with just riding every day. I did an awful lot of that last year, and only started to do regular interval sessions in the second half of the year. This year I'm trying to train, and it's more like work. But the payoff is days like today when I feel faster on a group ride with the racers or a few weeks back when I finished my first USCF road race in about 8 years (i.e. I didn't get dropped). If you keep at it, it does get easier eventually (the training). And the first month or so is the worst. Once you're into a training routine it doesn't seem as daunting.

Training done even half right and consistently WILL make you faster. If it works for me it will work for just about anybody on any level from Fred to Pro.
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Old 04-07-07, 12:29 PM
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I don't have a training plan...sort of.
My main source of miles is my commute and I throw in a few intervals each ride. Since it is 56 miles RT I take Tues and Thursday off and hit the gym instead for strength training. Once I get bored of this routine I will switch it around.
Maybe some day I will try a regular training plan and a race or two. Maybe....

I also have recreational rides on the weekend with my son. Hopefully, I can afford a sitter someday and ride with a club occasionally.
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Old 04-07-07, 03:59 PM
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-D,

I know it was only one time that I rode with you, but if I were you and my goal is to become a stronger rider, I would concentrate my efforts in two directions: 1) long steady rides to build the correct physical attributes to do more intense rides at functional threshold, 2) functional threshold rides to help raise functional threshold.

Since you don't have a way to measure power, I left off the word 'power' from the functional threshold reference. IMHO, one can learn to feel where their threshold is if they don't have a power meter. The trick is to do rides that center closely on that feeling. That's how you raise it. Some people do this in 2 x 20 minute intervals at functional threshold. Others may do it in (n x 40 minute) or a 1 x 60 minute interval. Whatever method you use, you have to have the discipline to stay centered at functional threshold--that feeling, neither going to far below or to far above it during the work bout.

When we rode together you busted butt on some of the hills. You seemed to "red-line" your climbs which caused you to have to slow way down. This is not where you want to be. You need to hold -at- or just below where you feel fatigue creeping into your muscles--your functional threshold. After spending more time at this threshold your muscles will adapt. Your threshold will become a larger fraction of your VO2Max. You'll be able to go faster at your threshold. You'll be able to climb those hills just a little bit faster than before.

Also, if you ride with faster riders, don't let then cause you to "red-line". Sit up, drop back, and don't exceed your functional threshold. After a while, you'll get faster and you won't get dropped.

Anyway, that's my 2 cents.

Last edited by NoRacer; 04-07-07 at 04:07 PM.
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Old 04-07-07, 04:24 PM
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Yup.
Pretty strict training over here. Only because I get jealous of the 22 mph avg's that are posted here.

But yes - I would love to get faster/stronger and the only way that's going to happen efficiently and effectively is following a plan.
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Old 04-07-07, 04:30 PM
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I ride:

a) as often as I can,
b) for as many hours at a time as I can,
c) up as many hills as I can.

I never get enough of a, b, or c to satisfy. Sometimes I ride hard, sometimes I ride a little less hard.
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Old 04-07-07, 04:35 PM
  #19  
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Originally Posted by simplyred
Yup.
Pretty strict training over here. Only because I get jealous of the 22 mph avg's that are posted here.

But yes - I would love to get faster/stronger and the only way that's going to happen efficiently and effectively is following a plan.
22? that would of made me feel good, I read all about the 35 mph avg's!
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Old 04-07-07, 04:53 PM
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I just go out and ride. I ride a lot of hills for the exercise, and for the joy of getting faster on the hills. I enjoy the faster group rides. On my solo rides, I typically go medium to fast pace early in the week with some intervals, and slower recovery rides toward the end of the week. That gets me in decent shape for the fast group rides on the weekends.
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Old 04-07-07, 04:58 PM
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I dont race,I,m an experienced 53 yr old poser.If you are slick,other riders just assume your a slueth attacker from a by-gone era of road racing.

That Wallfarty brand Under-Armour jersey,screaming red Cromolly frame,downtube shifters,old leather seat,black generic spandex shorts,all combine to show"what it is."
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Old 04-07-07, 05:03 PM
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Ahh, if I had time I'd make some kind of plan. When I was single and a serious runner I was pretty religious about that. Having a family and two jobs, my plan is to get on the bike whenever I can for as long as I can and do as much as I feel like doing at the time. It's never enough. But it's always good.
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Old 04-07-07, 05:08 PM
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I love just going and getting as far as I can; maybe even a little lost. Exploring is just fun. That is enough for me. But, a strong cardio exercise is important too. that is why I am lucky to live near moutains. I try to do at least one really tough mountain ride a week. other aspects of my clubs training. We start the year out with shorter distance tours and gradually increase the mileage. By autumn we are doing a couple centuries per month. A century is a challenging ride even if the hills are just hills.

Last edited by cyclezealot; 04-07-07 at 05:18 PM.
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Old 04-07-07, 05:13 PM
  #24  
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Originally Posted by patentcad
Moral of the story? To TRAIN you have to have a GOAL: a race, a century, a regular club ride - a ride where better conditioning would make it more fun for you (and in racing it's still all about fun, winning is much more fun than losing). The beauty of all that is you do not need to race to have a goal to train for. If you ride with others at all, you can probably figure out what that might be for you.
Oh yea I definitely have some GOALS this year. First the standard ones

1. Ride faster
2. Ride farther
3. Lose another 15 pounds.

But otherwise I do have some rides that are my goals.

1. In June the Patuxent Rural Legacy ride. Metric century. Fairly hilly. I mostly want to redeem myself from last year. This was the first organized ride I did after buying my Road bike in February last year. And to my credit it was 5 weeks after my son was born, so I think I had ridden maybe 3 times in that time.

My stats from last year

My Goal: Finish with a minimum 16mph average.

2. In August I want to ride in the Cheat Mountain Challenge. This is the main event. The ride I really want to do.

My goal: Start and finish

3. Then in September the Civil war Century. There should be a good group of BF.Net people on this ride (including you NoRacer Hopefully)

My goal: To not be the guy holding up the group.


I have actually been putting together a plan. I enjoy structured workouts. I have already done tests to get my heart rate info. Now it is just to put together the details of the plan. The only thing I am on the fence is how detailed to get with periodization etc. We will see.


Originally Posted by NoRacer
You seemed to "red-line" your climbs which caused you to have to slow way down.
Yea I tend to do that when riding with people at a higher fitness level than I am. I am more disciplined by myself. Plus I just bit off more than I could chew on that ride for my current level. (Plus it was just alot windier than I was expecting )

I was mostly just kinda curious how many people actually put together a plan, since the formulation of the plan is seeming kinda tedious at the moment.

-D
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Old 04-07-07, 05:37 PM
  #25  
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Originally Posted by jimbud
I just ride a lot but I like going out and racing against my bike computer. Shoot for a certain average ride time or something like that.

Yup. Me too.
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