A Fresh Start

Mr Dog

Soon to go under the knife.. my right knee finally came out in sympathy with its left counterpart.

This gives me an opportunity to start a new training program. ( If I recover ).

At the moment I ride on and off road merely for fun and to keep myself fit. I love to climb.. swearing under my breath, contemplating putting my pride and joy on ebay, crying until I reach the summit.

Vanity propels me to the gym where I perform compound lifts squats, cleans etc.

I would like to improve my road riding ability but don't know where to find the necessary tools to build a good program.
Can anyone point me in the right direction? :?:

Bronzie

First off, I think it's important to have an ultimate goal to aim for (ie a target or ride you want to be in top condition for) rather than a vague "I want to get better". Training without a focus becomes meaningless very quickly for me.

Second, work out how much time you can spare for riding each week and sit down and work out a progressive training plan to utilise the time available. The source of your plan is obviously fairly critical - there are a few self-help books out there like Joe Friel's "Cyclists Training Bible" although that's really aimed a road racing. Maybe consider getting a coach to draw up a 3-month plan for you as this will save you spending a lot of time trying things out that are not really going to help you in your target event.

Third, stick to the plan. Consistency with your training week after week and month after month is very important. Keeping a weekly training log or diary is useful in seeing when things are starting to deviate from the plan.

Four, maybe build in a reward for yourself achieving your goal if that will help motivate you to stick with the training.


Good luck!

Mr Dog

Thanks for the advice.. it seems well structured and you're right I need a goal. Have considered racing but I'm reluctant to give up my weekends supporting the kids with their activites.

I 'm also a little tentative about getting my old ass royally kicked if I do go down the competitive route. I don't deal with defeat too easily.

The coaching idea really appeals. Being on the fringes of the sport I'd assumed coaching was strictly for the elite. How would I go about finding one?

I have a loan of the Jor Friel book but find it pretty confusing. I don't own a poer meter.

TBH I niavely thought, should I say I was hoping there 'was one size fits all' 16 week plan which would transform me from recreational to competitor. ( Just like the ones in the cycling mags! )

Thanks again for the directions.. maybe I'll get there

Bronzie

Mr Dog wrote:

The coaching idea really appeals. Being on the fringes of the sport I'd assumed coaching was strictly for the elite. How would I go about finding one?

There's a few post on here regularly (Alex Simmons and BeaconRuth to name but two) or you could try the "Find a Coach" facility on the British Cycling website. Coaching comes in many levels from the fairly inexpensive 3-month plan to the hands on with regular input.

Mr Dog wrote:

I have a loan of the Jor Friel book but find it pretty confusing. I don't own a poer meter.

I agree Friel does tend to over-complicate things. The basic principles he explains in putting together your own plan are sound though.

This publication is also pretty useful:
http://www.freewebs.com/velodynamics2/rcgtp1.pdf

Obviously primarily geared to powermeter users, but the principles remain the same no matter how you measure your training intensity (heart rate, perceived exertion or powermeter).

Mr Dog wrote:

TBH I niavely thought, should I say I was hoping there 'was one size fits all' 16 week plan which would transform me from recreational to competitor. ( Just like the ones in the cycling mags!)

Well, the basic principles apply to all, but a plan should always be tailored to your current circumstances/fitness, where you want to end up (ie the speciic requirements of your target event) and how much time you can speare to train regularly.

RDB66

Have a look on here.

www.abcc.co.uk