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I need a training plan for beginners.

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I need a training plan for beginners.


Old 09-05-08, 08:38 AM
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I need a training plan for beginners.

I知 new to the sport of cycling. I知 trying to get into shape to go on long endurance trips put I don稚 know what exercises to do.
What I知 looking for is a list of bicycling terms and exercises I can do. Can someone help?
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Old 09-05-08, 01:21 PM
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Pick up Joe Friel's bokk, "Cycling Past 50". You can ignore the 'past 50' part (or not) and it gives you a very good heart rate based plan of attack for most any form of cycling. - TF
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Old 09-05-08, 02:58 PM
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Since you are new to the sport, what you probably need is base miles. Just go ride your bike, get comfortable on it, get in a lot of time. Work your way up to riding a few hours at a time a few times a week. If you haven't already, it's worth it to get a professional bike fit, so you don't start down the path of repetitive motion injuries.

The book "The Lance Armstrong Performance Program" has some reasonable 7-week programs for beginner to expert levels, that aren't too complicated to follow, along with descriptions of various types of on- and off-bike drills & exercises. You'll need a heart rate monitor and a bike.

I have a different Friel book, the Cyclists Training Bible - and it is so complex I can't get started on a training program - feels like i need grad school or a brain implant to figure it out - don't know if the Past 50 book is like that too, since I haven't seen it. But the Armstrong one is very simple to use.

If you are going to do long rides, you'll need to start learning about nutrition and hydration, too.
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Old 09-05-08, 03:04 PM
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Start with something within your skill level right now.
(im guessing here on your distance ability)
Do a 10 mile ride on the weekend, and a 10 mile ride mid-week.
Add 1 mile to each of the 2 rides every week. After you get to 15 mile rides, increase
about 2 miles a week.
Absolutely wear bike shorts. Your butt will thank you for it. If you dont like how they
look, wear regular shorts over them.

The first rule of flats is You don't talk about flats!
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