Training basics

cr463ad

I have just come back from a 30 minute ride. Having read a few articles I hear about the different Heart Rate training zones BE, LT, T, etc. However whenever I go out on the bike it feels lke I am not gaining anything by tootling around at a Base Endurance heart rate.

I end up doing a half hour ride twice in the week with longer rides at the weekend. This half hour ride I do between 8-9 miles in 30 minutes with an average heart rate of 165. Finish absolutely shattered.

Am I wasting my time training like this or is anything as good as anything else when you are just starting out?

P.s. My ambition is to one day race!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Your help would be appreciated.

chriswcp

Half an hour, is it worth getting the bike dirty for half an hour. It takes me that long to find the other arm warmer.

cr463ad

The only reason that I train for half an hour is because that is what was suggested in a training plan for beginners in one of the cycling magazines. Is this totally the wrong idea then?

chriswcp

For me, yes. I'm a big believer in more is always better, but this is probably bad advice and I'll get jumped on.

If you can only do 30 mins, then great do 30 mins, but if you can do more, do more. I see the point that if you're a beginner then start off gradually and build up, but who defines when you stop being a beginner?

In fairness, 30 mins at the intensity you described is good but I bet you could do longer and more often if you set your mind to it.

Hillscp

Have you thought about joining a club? The best way to stay motivated and improve is to ride with others (especially when they are better than you).

If you want to road race - you need to learn how to ride in a bunch, on a wheel and go through and off without bringing everyone down.

Good luck with it all

ut_o_cykla

Without knowing your age or background I think if you're just starting the exercise lark you should take it easy and build up distance/time over a few months. If coming from another endurance-type sport this could be over a few weeks.

Once you're confident you don't have knee/back/neck/foot/heart issues start upping the effort e.g one or two short hard rides and one or two longer, 'gentler' ones every week.

Keep a balance in your life so you don't get bored - it should be fun most of the time if you're going to carry on cycling through life:-)

Think 'gradual increase in effort/distance over months'. Perhaps set a fun-ride/sportive goal for the end of the summer

Joining a club will provide racing skills but I might find it demoralising if I was a real beginner.

Just my thoughts... keep cycling!

pousse moi s'il vous plait

PhilBixby

"Joining a club will provide racing skills but I might find it demoralising if I was a real beginner"

Not at all, if you find the right club. Ours does Saturday social rides that would be perfect for someone like the OP, to build up distance and fitness with some advice on do's and don'ts (and some cake!). There's then a Saturday training ride (often split into ability groups, depending on numbers) as a next step up and a weekly chaingang. Clubs should *NOT* be scary - if you find one that is, go elsewhere.

I'd agree with Chris - longer rides, don't worry about intensity as you're already doing 16-18mph average which is brisk. Join a club, do some background reading - "Bike Racing 101" is okay, Joe Friel's training books are aimed firmly at racers but would also give you a clearer idea of the purpose of different types of training exercise.

Phil B
Clifton CC York

nmcgann

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by cr463ad</i>

I have just come back from a 30 minute ride. Having read a few articles I hear about the different Heart Rate training zones BE, LT, T, etc. However whenever I go out on the bike it feels lke I am not gaining anything by tootling around at a Base Endurance heart rate.

I end up doing a half hour ride twice in the week with longer rides at the weekend. This half hour ride I do between 8-9 miles in 30 minutes with an average heart rate of 165. Finish absolutely shattered.

Am I wasting my time training like this or is anything as good as anything else when you are just starting out?

P.s. My ambition is to one day race!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Your help would be appreciated.
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">
A sensible regime for a beginner is a mixture of longer (3h+) endurance rides where you are taking it (relatively) easy and then more intense 1h+ rides where you work harder.

Do you know what your max HR is - even as an approximation? It would help us suggest the levels to work at.

A 30 min ride is a bit short - if you allowed time for warming up and cooling down in that then there isn't a lot of time left. I'd probably try and extend that to at least 1h and reduce the intensity a touch so you feel tired at the end, but not wrecked.

Neil

cr463ad

Folks,

Thank you so much for all of your input.

I shallcertainly get hold of the Bike Racing 101 book. I also will stay on the bike longer, as well as get involved in club runs.

Once again thanks to you all!

Craig

domtyler

Hi Craig,

If you are able, why not plan an all day-er for this weekend? Ride out to a pub or cafe or whatever for lunch, say 3 or 4 hours away (35-50 miles). Feast and then come home. Don't drink too many beers while you are out and eat and drink plenty while you are on the road. It will be a really great day for you and you will learn a lot. Sunday is meant to be better weather wise.

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gbyers

Hi Craig

Welcome to the best exercise there is (well nearly the best). It can bring you the opportunity to ride all dayers and see 50 or more miles of countryside which is one of its greatest plusses - but that sounds like a step up for a beginner!

I think it would help if you added to your reading sources - not just the magazine article you quote. Cycling Weekly has a good fitness supplement in the shops at the moment with lots of good stuff for beginners as well as competitive cyclists.

Have a browse in the bookshops, Lance's coach (Chris Carmichael) has written a good book (a bit cheesily titled the Lance Armstrong Performance Program) that introduces the basics and is structured around 3 seven week programs with the first aimed at beginners. It starts with 30 minute rides just as you're doing now but assumes you can commit to 4 or 5 a week and build up quickly in terms of ride time. I think this is the sort of structured approach you're asking for to get teh most out of your cycling without feeling you're just "pootling around".

If you do want to go competitive a good training manual (or better a local club maybe after you've stepped up in confidence)is a worthwhile investment.

Enjoy above all.




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Toks

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by cr463ad</i>

I have just come back from a 30 minute ride. Having read a few articles I hear about the different Heart Rate training zones BE, LT, T, etc. However whenever I go out on the bike it feels lke I am not gaining anything by tootling around at a Base Endurance heart rate.

I end up doing a half hour ride twice in the week with longer rides at the weekend. This half hour ride I do between 8-9 miles in 30 minutes with an average heart rate of 165. Finish absolutely shattered.

Am I wasting my time training like this or is anything as good as anything else when you are just starting out?

P.s. My ambition is to one day race!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Your help would be appreciated.
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">You're not necessarily wasting you're time but why not bring the intensity down a touch and stretch the ride to 60-120 minutes. As a beginner you need to get in some saddle time. Try using how much you can talk whilst riding as an intensity guide If you've got 3-5 hours, ride at conversation pace. If its a 1-2 hour ride go a little bit quicker. You should still be able to speak, but sustained conversation should leave you breathless.

Any ride less than 40 minutes - ride hard! - you shouldn't be able to mutter more than a few words. Initially only do the hard fast stuff once a week. As your recovery improves and you become fitter you can increase this to twice a week. Don't forget to stay well hydrated and eat on the rides longer than an hour. Don't despair you'll definitley get fitter it takes a little time but it will happen[:)]

nolf

Training basics are-

start off- endurance training, get used to the bike, bike position and set up adjustment, get used to spinning (pedal at between 80-110 rpm, will feel weird at first but is generally regarded as better- saves your joints and builds up your cardiovascular system), feeding and drinking strategies.

As you get fitter- start including fast sections in endurance rides- fast up hills, sprints for town signs or something, faster paced sections of ride- like going along a flat section at 20mph for 10/15 mins.

As you get even fitter- longer club rides (go with the fast group), chaingangs, fast rides. get used to group riding and riding fast.

This is very simplistic and long term plan.

For the moment just get out on your bike as much as you can for as long, as you are building fitness up it doesnt relaly matter how intense your rides are but you would be well advised to start off long and slow and gradually get shorter and faster.


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