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my new training regime

Old 11-02-05, 02:43 AM
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seksy_johnny3
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my new training regime

Hey guys,

i'm fairly new to the forum, and have just become interested in cycling. the main aim is to lose the gut before this time next year.

my plan is as follows, but i first had better fill you in. i'm 14, 5'11, and weigh between 75-80kgs. my physical image has always been a problem, and i'm finnally gonna face it. i naturally go to school, and still tire easily, but have decided on this as a "regime" suitable that will allow my studies plenty of time.

This is in the distances i plan on doing, the times are a bit vague, except for the weights:


Monday: am: {20km on velodrome, 3km to school = cycling** pm: {3km home cycling, 6km run, 1/2 an hour working out**
Tuesday: am: {20km on velodrome, 3km to school = cycling** pm: {10km cycling, 1/2 an hour working out**
Wednesday: am: {20km on velodrome, 3km to school = cycling** pm: {10km home cycling, 6km run, 1/2 an hour working out**
Thursday: am: {20km on velodrome, 3km to school = cycling** pm: {3km home cycling,1/2 an hour working out**
Friday: am: {20km on velodrome, 3km to school = cycling** pm: {10km home cycling, 6km run, 1/2 an hour working out**
Saturday: am: {run 6 km, swim 1 km** pm: {cycle 40 km, workout 1 hour**
Sunday: day off



any comments, ideas, changes, etc. are most welcome. thanks

john
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Old 11-02-05, 07:21 AM
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WAY too much training. There are pro triathletes who would burn out on that schedule. 2-a-days 6 days a week is simply too much for your body to handle.

If fitness and weight loss is your main goal, you would be much better of scaling back the volume at least 50%. A better training schedule might look like this:

Mon AM: 20km velodrome, 3km to school. PM 3km ride home Stretch/yoga for 30 min.

Tues AM: 30 min weight training, 3km to school. PM 3km ride home Stretch/yoga for 15 min.

Wed. AM: 6km run, 3km ride to school. PM 3km ride home Stretch/yoga for 30 min

Thurs. AM 30 min weight training, 3km ride to school PM 3km ride home Stretch/yoga for 20 min.

Fri. AM: 20km on velodrome, 3km to school. PM 3km ride home, stretch/yoga for 15 min.

Sat: Longer slow run or cycling followed with stretching/yoga

Sun: off or easy recovery
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Old 11-02-05, 08:25 AM
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Originally Posted by Riv-Lantis
WAY too much training. There are pro triathletes who would burn out on that schedule. 2-a-days 6 days a week is simply too much for your body to handle.
Bullcrummy. I highly doubt this person will "burnout" because they want to train 2x a day with a day off. We aren't talking about more than about 2-3 hours of exercise a day. No biggie if your life is set up properly. Sleep well and drink your water. Wish I had your fire again.
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Old 11-02-05, 08:33 AM
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Originally Posted by YMCA
Bullcrummy. I highly doubt this person will "burnout" because they want to train 2x a day with a day off. We aren't talking about more than about 2-3 hours of exercise a day. No biggie if your life is set up properly. Sleep well and drink your water. Wish I had your fire again.
Volume, Frequency, and Intensity. You can't have all 3 high at 1 time for any length of time or YOU WILL BURN OUT.

With the volume and the frequency both this high, the intensity will have to be in the basement to avoid overtraining or injury. Period.

No way to fit in high quality cycling, high quality running, and high quality weight training into the same day for several days a week. You can fit them into the same week, but you'd better be an expert at juggling intensity and volume if the frequency is this high. You'd also better be an expert at reading your own body.
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Old 11-02-05, 08:35 AM
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First, go see your pediatrician and get cleared for a specific amount of exercise. Kids are still growing, and if you're stressing your bones too much, you'll end up doing harm to your development.

And who wants to grow up to be 4'4"?

Koffee
 
Old 11-02-05, 08:37 AM
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Originally Posted by koffee brown
First, go see your pediatrician and get cleared for a specific amount of exercise. Kids are still growing, and if you're stressing your bones too much, you'll end up doing harm to your development.

And who wants to grow up to be 4'4"?

Koffee
I don't know. 4'4", about 85 pounds. Make Pantani look like a lead balloon up d'Huez.
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Old 11-02-05, 09:27 AM
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First, good for you for wanting to become active.

Maybe work up a little more to your proposed schedule gradually -- shed a few pounds before you start running quite so much to take the stress off your knees etc, but to say its too much is for a pro Triathlete is kinda funny. You wouldn't be a very good tri if you couldn't do this schedule.

Talk to your physician and see what he recommends to start out at time/effort wise. You don't want to over do it at first and get injured.

Convert the activities to minutes/time it would take to do them and I was doing way more than this at age 14-15 and was in extremely good shape and but nowhere near the shape of my brother in law who was a triathlete at the time. Most of the days (except your Saturday schedule) you should be able to accomplish all the activities when you are in shape in around 2 hours. I'm in my late 30's and still ride with good intensity (18-20mph) for 2 hours a day 5 days a week.

Every person is different, so talk to your doctor, listen to your body -- and good luck.
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Old 11-02-05, 09:39 AM
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i don't think you need so much structure. it's easy to burn out like that.

try doing at least something everyday. if you feel like running, do that. if cycling appeals more then do that. just try to build a habit of daily exercise at this point. the habit is the most important part - then fill it in later with more specific things like you listed.
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Old 11-02-05, 11:05 AM
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Originally Posted by seksy_johnny3
i'm fairly new to the forum, and have just become interested in cycling. the main aim is to lose the gut before this time next year.

my plan is as follows, but i first had better fill you in. i'm 14, 5'11, and weigh between 75-80kgs. my physical image has always been a problem, and i'm finnally gonna face it. i naturally go to school, and still tire easily, but have decided on this as a "regime" suitable that will allow my studies plenty of time.

This is in the distances i plan on doing, the times are a bit vague, except for the weights:
If you want to lose the gut, you can do regular identical workouts day after day and just watch what you eat. You can give that schedule a try an see how it works out. If you're continually sore day after day, you may want to mix it up a little more with more variety. That's because the same workouts every day wont' give you enough time to recover if you're pushing for maximum fitness-improvement rate. That would require restructuring the workouts so that you'll only do the same thing only once or twice a week maximum to give yourself several days recovery in between.

So give it a try for now, I'd try to extend that weekend ride to 60-70km if you can. It's the longest rides that burn off the most calories for the most weight-loss. Since the 1st 30-minutes is really just warm-up anyway, a 60km ride will actually burn off twice as many calories as a 40km.
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Old 11-02-05, 01:12 PM
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Originally Posted by koffee brown
First, go see your pediatrician and get cleared for a specific amount of exercise. Kids are still growing, and if you're stressing your bones too much, you'll end up doing harm to your development.

And who wants to grow up to be 4'4"?

Koffee
Did you read the post? He is 5'11' already.
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Old 11-02-05, 02:06 PM
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seksy_johnny3
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thanks so much for all your ideas everyone! i'll try to see a pediatrician next week, and see what his opinion is.

thanks,

john
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