How many times in a wk should I do my 30mins training

sweetmum0118

Hello everyone... I'm new here and I've been doing my turbo training for 30mins 3 or 4x a wk it depends really how busy I am for that day as I have a 9mos ols baby boy called FINLAY I only gained 25lbs during my pregnancy and lost it all in just 3mos and I want to lose 2st to get more faster for next TT season as I promise to my husband that I'm gonna beat him haha... ANYWAY! I always do 30mins training with 1min HIIT. Will this be enough?

inseine

Congratulations! Finding time/energy to do naything is impressive.
As to whether you'll get faster depends on what you did before. If you did less then you probabaly will if you did more then maybe, if you are more structured this time. Good luck either way.

Pokerface

An hour 3 x a week would probably be better if you can squeeze it in. Give you some time to warm up, then do a good workout for 20-30 mins, then warm down again.

I think there is a book for time-crunched cyclists - that can give some guidance on short, intense workouts.

Keep up the work either way - and weight loss and speed don't always go hand in hand when it comes to TT's - but increased fitness will certainly help.

maryka

I'd be inclined to mix it up a bit more or you might plateau with your 30 min workout being the same 3-4 times a week. Our bodies get pretty lazy as soon as they've adapted to the stress we're putting them under, so if you never increase the time/intensity of your workout you might hit a wall where you don't improve much anymore.

Mixing it up means either changing intensity or changing distance/time. There's a good book called "Workouts in a Binder for Indoor Cycling" that can give you some ideas -- different intervals to work on different things like threshold, vo2max, technique, etc. Even if you don't care too much about that stuff, it's nice to have a mental change from the same workout all the time! And challenge your body to make new adaptations to your training. You could do something like one day a week of 5 min hard intervals with 3 min rest between, another day of your 30 min standard workout, and the third day of 45 min with 2x10-15 min med-hard included.

Similarly, people get DVDs like Sufferfest to watch while on the turbo, gives a good and intense workout over a short period of time. Spinning classes are similar, you can basically recreate those at home yourself if you want a more all-around workout.

ut_och_cykla

Yes I'd agree with all the above - mix things up now during the winter - long walks with pram & tiddler will also help with weight loss. And soon he'll be old enough to sit in a child carrier seat - in the spring you'll be able to enjoy trips out together on a bike. As you get closer to the TT season you might need to be more focused on training for TTs - intervalls that will boost your power and get you used to riding hard for a longer period of time on your bike.
Good luck!

Gav888

Having a little one myself I tend to workout when she has gone to bed in the evening or early in the morning before she gets up, usually an hour at a time 3 times a week on the turbo with a longer ride over the weekend, see if you can get your man to look after the little one whilst you go out for a couple of hours

danlikesbikes

If it were me I'd use the winter as a good bloc of base training them come the warmer times look at more specific training.

I have Chris Carmichael's book time crunched cyclist and its very good indeed for training, but there are loads others out there plus the internet will certainly give some good training plans for free.