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I need a training plan for beginners.

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I need a training plan for beginners.

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Old 09-05-08, 08:38 AM
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whitedem0n
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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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TurboTurtle
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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.
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