Riding schedule / correct food and drink, etc
jibbber
Posts: 75
I want to start building up my leg muscles and stamina and want to make sure I am going about it the right way. I am just starting with the following (all weekday riding is on the road)
Monday - Rest day
Tuesday (total 20 miles, 45 mins each way) -
7:30am - 10 miles, 15 min warm up (gentle pedaling), then 30 seconds sprinting, then 10 minutes gentle, alternating through till I finish.
5:00pm - same as above.
Wednesday - Rest day (maybe a bit of gentle swimming)
Thursday (total 20 miles, 60 mins each way) -
7:30am - 10 miles, 15 min warm up (gentle pedaling), then moderate to gentle pedalling through till I finish.
5:00pm - same as above.
Friday - Rest day
Saturday or Sunday 20 miles + Off road riding at my local single track.
Is that a faiirly good schedule to start with?
I drink just water on all the rides and at the moment should I take a bottle of energy/protien/carb drink too?
I have no idea what to eat or drink directly after or before the rides? I know low fat and mainly high carbs and protien. Any suggestions and recommendations on branded drinks, particular food, etc? (what to avoid, etc)
What should I be eating on the rest days? (what to avoid, etc)
I have a GPS enabled phone that can monitor average speed, max, min, time, etc. But would a heart rate monitor be a good idea too? (particularly on the Sprint days). How do I know if I am pushing myself too hard, etc?
Also any tips for stretching and warm up / down?
I know there is alot to cover there, but any first pointers would be greatly appreciated. Thanks, in advance.
Monday - Rest day
Tuesday (total 20 miles, 45 mins each way) -
7:30am - 10 miles, 15 min warm up (gentle pedaling), then 30 seconds sprinting, then 10 minutes gentle, alternating through till I finish.
5:00pm - same as above.
Wednesday - Rest day (maybe a bit of gentle swimming)
Thursday (total 20 miles, 60 mins each way) -
7:30am - 10 miles, 15 min warm up (gentle pedaling), then moderate to gentle pedalling through till I finish.
5:00pm - same as above.
Friday - Rest day
Saturday or Sunday 20 miles + Off road riding at my local single track.
Is that a faiirly good schedule to start with?
I drink just water on all the rides and at the moment should I take a bottle of energy/protien/carb drink too?
I have no idea what to eat or drink directly after or before the rides? I know low fat and mainly high carbs and protien. Any suggestions and recommendations on branded drinks, particular food, etc? (what to avoid, etc)
What should I be eating on the rest days? (what to avoid, etc)
I have a GPS enabled phone that can monitor average speed, max, min, time, etc. But would a heart rate monitor be a good idea too? (particularly on the Sprint days). How do I know if I am pushing myself too hard, etc?
Also any tips for stretching and warm up / down?
I know there is alot to cover there, but any first pointers would be greatly appreciated. Thanks, in advance.
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