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teach me how to train

Old 05-07-13, 09:44 PM
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mshred
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teach me how to train

newbie question...

this is my first spring/summer on a road bike. i'm mostly in it for fun and fitness. i do want to start doing local weekly time trials (20k) and have a 25 mile benefit ride planned for the end of the summer. even though i don't see myself becoming "hard core", i do like to set goals and work toward accomplishing them.

so...how to i go about training to improve as a cyclist?

i'm enjoying rides of random distances, random paths, random speeds because it is still new, but soon i'd like my rides to be more intentional. how can i plan my approach for consistent improvement?

thanks gents!
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Old 05-07-13, 09:50 PM
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I'm kind of in the same boat. I'm going to ride everyday. It'll take me an hour, maybe two if I'm feeling fresh. high intensity, bust some nuts.
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Old 05-08-13, 01:19 AM
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Get this book:
https://www.amazon.com/The-Cyclists-T...ords=joe+friel

It will tell you everything you need to know and a LOT more. And it will probably be more accurate than anything you'll learn on this forum.
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Old 05-08-13, 01:25 AM
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Originally Posted by DGlenday View Post
Get this book:
https://www.amazon.com/The-Cyclists-T...ords=joe+friel

It will tell you everything you need to know and a LOT more. And it will probably be more accurate than anything you'll learn on this forum.
Not even my question, but I may just pick up that book as well. Great reviews.
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Old 05-08-13, 01:43 AM
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If you're not interested in probably the most highly rated training book, what was your question?
(I haven't read the book as I'm happy with my own results on race day, but from reviews it seems to offer fantastic info for people to apply to their own training)
I read this quote somewhere on BF, thought it was brilliant.
"If you're new to cycling and want to get better, think up an activity that sounds hard and do it", I can't take credit for the quote, or give credit as I don't know the poster/username.

And to end the post on, some cyclists/athletes pay ridiculous amounts of money to coaches to train them, why would people give the information for free?
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Old 05-08-13, 01:53 AM
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Not sure if that was directed at me, but what I meant was I didn't create this thread, so it wasn't my question, but I might just pick that book up for myself.
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Old 05-08-13, 04:27 AM
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Find a group, get dropped. Keep going back until you stop getting dropped. Than find a faster group.
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Old 05-08-13, 07:02 AM
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For free?
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Old 05-08-13, 07:12 AM
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Then I apologize, from my perspective it seemed the poster asked on how to train, then said that wasn't what he was looking for.
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Old 05-08-13, 07:15 AM
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Originally Posted by DGlenday View Post
Get this book:
https://www.amazon.com/The-Cyclists-T...ords=joe+friel

It will tell you everything you need to know and a LOT more. And it will probably be more accurate than anything you'll learn on this forum.
thanks for the resource. i'll check it out.

Originally Posted by Bob Dopolina View Post
For free?
yes for free. this is the interweb, isnt it?

i'm not asking for anyone to show up at my house with a whistle and a clipboard, just a couple tips to point me in the right direction.
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Old 05-08-13, 07:21 AM
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Speaking of books, this one is great too. I'm currently on week 6 and it continues to kick my butt. That being said, I've noticed vast improvements in power and endurance despite the relatively short training period.

https://www.amazon.com/dp/193403083X

Good luck!
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Old 05-08-13, 07:35 AM
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Originally Posted by mshred View Post
yes for free. this is the interweb, isnt it?
Yes, it is so use google. There is plenty of information out there. Despite what millennials think decades of knowledge and experience isn't something people are willing to give away for free. You need to earn it.

If this thread is an indication of how much effort you're willing to put in don't bother. Go back to the sofa and fire up the Xbox.

There, that was some free advice.
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Old 05-08-13, 07:59 AM
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mshred
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Originally Posted by Bob Dopolina View Post
Yes, it is so use google. There is plenty of information out there. Despite what millennials think decades of knowledge and experience isn't something people are willing to give away for free. You need to earn it.

If this thread is an indication of how much effort you're willing to put in don't bother. Go back to the sofa and fire up the Xbox.

There, that was some free advice.
i've done plenty of Googling on the topic and have learned some things. i've got a couple books that i'm going to get copies of. i'm not sure how asking for help on a forum that exists for road cyclists to talk about road cycling is an indication of the level of effort i'm willing to put in.

i dont have a local group to ride with yet (working on it), so you guys are it as far as advice. i'd be a fool not to try and glean as much helpful info as i can from every resource available to me.

for what it's worth - i'm 30 years old and i have 3 kids under 5 years old and a stay at home wife. needless to say i don't own an Xbox and i can't remember the last time i spent more than 5 minutes on a sofa. "free time" for me is virtually non-existant, so it's important i maximize my approach to any activity i decide to spend time on.

i do have a question for you - why could you not simply move on from the thread if you had no intention of being helpful? not trying to be disrespectful...i'm seriously just asking as i dont understand.
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Old 05-08-13, 08:06 AM
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Ah, context.

If you have done some homework then asking specifics questions might deliver useful information. Just asking people to spew knowledge is usually a trademark of the privileged or the lazy.

Your situation makes you a time crunched cyclist. Asking mildly informed training questions within this context would be far more likely to yield useful information and meet less resistance.

Three young kids? You are already facing an uphill battle. I have one and it can be all consuming

Good luck.
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Old 05-08-13, 08:14 AM
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This is my approach:
1. Research.
2. Refine my training methods.
3. Measure performance.
4. Determine what I need to fix.
5. Go to step 1

It is a learning process and is very enjoyable if this is your sort of thing. That and your requirements change year to year as you age.
My latest change involved adding a powermeter. It has made the number geek inside me ecstatic with an insane amount of metrics.
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Old 05-08-13, 08:16 AM
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Originally Posted by Bob Dopolina View Post
Ah, context.

If you have done some homework then asking specifics questions might deliver useful information. Just asking people to spew knowledge is usually a trademark of the privileged or the lazy.

Your situation makes you a time crunched cyclist. Asking mildly informed training questions within this context would be far more likely to yield useful information and meet less resistance.

Three young kids? You are already facing an uphill battle. I have one and it can be all consuming

Good luck.
that's fair. sounds like i can improve my approach next time to ask more targeted questions and get more helpful responses.

turns out you're not so un-helpful afterall.
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Old 05-08-13, 08:17 AM
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Really.. get the training bible. There is a reason everyone recommends it.
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Old 05-08-13, 08:29 AM
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Originally Posted by DataJunkie View Post
Really.. get the training bible. There is a reason everyone recommends it.
This is another fine reference: Fred Matheny's Complete Road Bike Training
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Old 05-08-13, 08:42 AM
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Sorry if my post disrespected you, but I posted what I consider serious advice. As a personal trainer (when I'm not at uni), I meet all kinds of people with different means of their time (family, work or some other commitment), so I can't say I've been in your position, but I have worked very closely with those in it who have been trying to maximise results.
If you want some more helpful advice, try the Training and Nutrition forum? Unless you already have.
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Old 05-08-13, 08:45 AM
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Heck, I could not even teach you how to Dougie, and you expect me to teach you how to train?
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Old 05-08-13, 08:54 AM
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Originally Posted by Tober1 View Post
Speaking of books, this one is great too. I'm currently on week 6 and it continues to kick my butt. That being said, I've noticed vast improvements in power and endurance despite the relatively short training period.

https://www.amazon.com/dp/193403083X

Good luck!
Umm....

I have used that program. It has advantages, but I wouldn't recommended it for somebody just starting to train.

Last edited by Gluteus; 05-08-13 at 09:09 AM.
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Old 05-08-13, 09:07 AM
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I used the TCC last year. My performance looked like an elevation graph of a climb and descent on Mt Evans. Meaning my performance increased rapidly and disappeared about as quick.
Not a beginners training program for sure.
Riding as much as you can has quite a few benefits for new riders.
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Old 05-08-13, 09:27 AM
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Originally Posted by Tober1 View Post
Speaking of books, this one is great too. I'm currently on week 6 and it continues to kick my butt. That being said, I've noticed vast improvements in power and endurance despite the relatively short training period.

https://www.amazon.com/dp/193403083X

Good luck!
OP, don't take this advice. Carmichael's time-crunched programme may be OK as a quick fix for experienced cyclists to get back into racing shape in a short time, but it really is not suitable for someone starting out. It trains the top end (threshold and VO2 max) without building a base of aerobic fitness. Even the author admits that if you can spend more than 6-8 hours per week on the bike, you'd be better off with something that focusses more on volume and less exclusively on intensity.

Tober1, I'm glad you are seeing improvements. But your performance is likely to decline fast when you come off the programme.

EDIT. I see Data Junkie's experience is similar.
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Old 05-08-13, 09:31 AM
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Originally Posted by chasm54 View Post
OP, don't take this advice. Carmichael's time-crunched programme may be OK as a quick fix for experienced cyclists to get back into racing shape in a short time, but it really is not suitable for someone starting out. It yrains the top end (threshold and VO2 max) without building a base of aerobic fitness. Even the author admits that if you can spend more than 6-8 hours per week on the bike, you'd be better off with something that focusses more on volume and less exclusively on intensity.

Tober1, I'm glad you are seeing improvements. But your performance is likely to decline fast when you come off the programme.

EDIT. I see Data Junkie's experience is similar.
Only because I had a good base going in, do I feel like it's helpful for me. And there's definitely a rest period which he recommends after the training, but I have no problem going easy for a few weeks.

He also outlines different plans based on what you're working towards. For instance, I'm working towards a two day 230km charity ride in June and the training should match up perfectly.

With any (internet) advice, you've got to evaluate how it'll work for you and if it's relevant. Just putting an option out there. You raise good points though.
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Old 05-08-13, 09:44 AM
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Friel's Bible and Carmichael's TCC both go into and explain the principles of training and nutrition for cyclists. They both have a number of specific programs in them, but when you understand the principles, you can adapt those programs or put your own together such that it better meets your needs and goals.
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