How many times did you training a week?
 

Recently,I bought a bike and want to have training to improve myself.But I work 5 days a week.I want to know for everybody how many times training in a week?

Currently doing 7 training sessions in 5 days/week.

Commuting is very good if possible. Many people get up early and ride a trainer or rollers for 1/2 hour -1 hour before breakfast, then take another session or a road ride or a gym visit in the evening before dinner. Some people can get out for a road ride on both weekend days, others only for one weekend day. Those are longer rides.

A good plan is to try starting with getting in 1/2 hour/day most days. Then gradually increase those total weekly hours at ~10%/week.

I typically ride 6 days out of 7. I consider every ride a training ride; some of my most important training rides are just an easy ride to work.

I agree with you.I like to improve myself by commuting. For the last week , I ride 3 days, ride to work and then back to home. But I don't think it's enough, maybe i will take more time to train in this week.

Many commuters ride more miles and/or hills on the way home.

There's no law that requires you to take the most direct route. For example https://www.strava.com/activities/238409622

Oh wow, what a fantastic route ! Did you always ride on hills ?

You always ride on hills ?

I saw some great results / improvements training 2 days/week. However, this means 2 days with lots of rest in between, not Sat/Sun (e.g. Tue/Sat), and it requires going all-out every time (which may be problematic time-wise because you rather quickly get to the point where a truly "all-out" workout can take 3-4 hours if not longer.)

You are opening Pandora's box with that...

First you have to ask yourself WHY you are "training"... And, "training" for what?
... The answers to those questions will determine the type, frequency and duration of your "training".

Uh, no. This is on levee roads in the bottom of a giant river valley. The only hill is an overpass. But, we have plenty of wind in the spring.

No. This past weekend we did a ride with only 1000' of climbing in 37 miles. In summer, when we are doing hard rides on weekends, we will often do weekday rides with only 20' of climbing per mile. We regard that as "flat." However on our usual rides we try to get about 50' of climbing per mile. Some rides will go up to 100'/mile. This is in a context of riding 100-150 miles/week. While one might associate bicycle riding with comfortable rolling along the flat, cycling as a sport is all about riding hills. It's hills that make you strong.

Looking for some help.

I am overweight (214lb by the scale this morning at 6'1" tall) and looking to do 2 things:

1. lose some weight
2. improve my cycling in both speed ( have a hard time using the higher gears) and in distance


I just purchased a bike 2 weeks ago and last week a CycleOps Fluid2 (on sale at Dicks Sporting Goods for $259 from $349 and if you have an Entertainment Guide coupon book, there is a $10 coupon to make it a cool $100 off.)

I was always under the impression that workouts need to be followed by rest. Most muscle groups need a day between with the exception of stomach muscles which can be worked daily.

I did the 20 Minute GCN Training (Spin Class) on the trainer and it felt great!
How often can I do a spin class?
If I just did a spin class, can I still bike, weather permitting (NY has snow on the ground at the moment) the same day or the next or what?

Do i need to alternate spinning with road workouts? If I do choose to alternate, do I need a day of rest between each day of working out?

thanks for the assistance,
Frank

You can ride every day but you shouldn't ride hard every day, especially when starting out.

I try to ride every day but Sunday. That usually consist of 2 rides focused on very high cadence and cardio, and 4 rides at low cadence or natural cadence focused on muscle tension and/or endurance. Been doing this for years. I'm talking indoors. As the weather gets better, rides outdoors get mixed in to replace some of the indoor stuff until it gets to a point where all my rides are outdoors. Then it's about 4 harder/longer rides a week with 2 that are easy. I'm 59 and ride over 300 miles a week outdoors in the spring/summer/fall. Works for me.

It's almost impossible to give individual advice. As you can see by this thread, everyone is different. You have to try things out and see how they work for you. Gradually increase the hours per week. Don't just jump into a big program.

You can improve your speed by pedaling faster. That's the first thing to learn to do. The bigger gears can wait.

Most people can ride every day if they don't ride too long or too hard. If they do, then they can't.

I know people who take 4 spin classes/week.

I wouldn't ride outside after doing a spin class. A spin class is supposed to wring you out. I do lift weights after, though. Different energy systems.

You don't need to alternate. You can only do spin class or only ride outside. Whatever. You may or may not need to rest a day between rides. See above comment.

When the weather was/is good, I ride 5-6 times a week (between 45 min and an hour, each ride) usually following the same course which is pretty flat with about 500' of climbing over 11-15 miles.

Now that it's cold, I've been using my CycleOps Fluid2 5-6 times a week, usually a mix of: 30min with sprints* every five minutes, 45min with sprints every 10 min or 60 min, or 45min/1hour going as fast as I can while keeping my HR in Zone 3.

* by sprint, I mean shifting up to my highest gear (48/11) and going as fast as I can for 1 minute.

Since I just got the trainer Sunday, this has been my second day with doing a 20 min spin class. I found the GCN workouts to be fun. So far I have soreness till about 2PM from a 5:30 AM session. Loads of fun and the video gives me some guidance for intervals that I otherwise wouldn't have known about.

https://www.youtube.com/watch?v=4Hl1...lslmC&index=37

Second day doing the routine and it feel good. Think I will see where this goes as a daily workout for now and rest when I feel sore.

If you have other videos you use besides what GCN post that are fun, please post.


One question. should you be able to stand on the pedals with a trainer? I tried and it felt very jerky and when I got my weight over the pedal, it felt like it let lose went down rather easy until I decided not to stress the bike and sit down eventhough I was on the 50 x 11 or 50 x 12 gearing.

Frank

Just an update:
The workout left me a bit more sore and time wasn't available on Sat but I did get some time to ride outside.

Best ride yet!! I tried a free app called Cyclemeter and it recorded my data using whatever was capable from an iPhone. It stated I did 11.6 miles in about an hour. Temp was 41 with a light wind. Longest ride I have done since the 80's when I was last on a bike. Boy, did it feel good. Got some miles where I was averaging 11- 16 mph and had several runs contain speeds up to 22 mph. I am pretty happy.... but sore. Inner thighs just in front of the sit bones are a little irritated. Hopefully they will be fine in the morning for the continuation of indoor training.

Looking forward to keeping this up.

thanks

Frank

I commute 40/50 miles daily for 4 days. Tue & Thur intervals, Mon, wed easy/recovery, friday off, sat long 3 hr ride, sunday off. Luckily texas weather gets cold around 30 degrees and can deal with that.