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Weekend Training Advice

Old 05-22-14, 11:09 AM
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Weekend Training Advice

Hey everyone,

I'm fairly new to cycling, just started riding about 3 weeks ago. I think I'm a fairly fit person but I'm definitely not in great cycling shape. I can currently ride 20 miles at around 15-16mph but would like to improve my distance at that pace. With the long weekend coming up, I'd like to ride Friday, Saturday, Sunday and Monday.

I was thinking maybe ride 25 - 35 miles Friday and Sunday and ride 10 miles on Saturday and Monday for recovery? Any thoughts on this plan? Also if you have a better plan or any recommendations for building up leg strength and stamina, please let me know.
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Old 05-23-14, 03:42 AM
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Originally Posted by beat_knox
Hey everyone,

I'm fairly new to cycling, just started riding about 3 weeks ago. I think I'm a fairly fit person but I'm definitely not in great cycling shape. I can currently ride 20 miles at around 15-16mph but would like to improve my distance at that pace. With the long weekend coming up, I'd like to ride Friday, Saturday, Sunday and Monday.

I was thinking maybe ride 25 - 35 miles Friday and Sunday and ride 10 miles on Saturday and Monday for recovery? Any thoughts on this plan? Also if you have a better plan or any recommendations for building up leg strength and stamina, please let me know.
Yes, your plan sounds good.

Then keep gradually increasing your distance on the weekends to come to build stamina.

As for building up leg strength, try doing hill repeats and/or intervals on a couple evenings during the week.
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Old 05-26-14, 07:21 PM
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Originally Posted by beat_knox
Hey everyone,

I'm fairly new to cycling, just started riding about 3 weeks ago. I think I'm a fairly fit person but I'm definitely not in great cycling shape. I can currently ride 20 miles at around 15-16mph but would like to improve my distance at that pace. With the long weekend coming up, I'd like to ride Friday, Saturday, Sunday and Monday.

I was thinking maybe ride 25 - 35 miles Friday and Sunday and ride 10 miles on Saturday and Monday for recovery? Any thoughts on this plan? Also if you have a better plan or any recommendations for building up leg strength and stamina, please let me know.
If you're fairly fit, I tend to train people on the aggressive side. You're not riding enough for a recovery ride during your four day training you've set up. I think you should go harder Fri- Mon, then take off the three days between as your recovery days. Since you're really not training during the off season to build endurance, then your focus could be to spend three of the days doing endurance long rides and one day doing interval training. I would maybe suggest doing your interval training early, on Friday or Saturday while your legs are strong and try to keep the intensity high (HIT) for those. If you do it the first time, and you find you can't do the drills continuously, then that's a good indication that you should drop that interval ride out of your routine and focus more on endurance until you've built a better base. Then you can add the interval training day back into your routine towards the end of the summer, when you'll be stronger.

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