Training Advice

cush123

Hello everyone, this is my first real post on these forums although I have been lurking for a few weeks.

I am looking for advice on a training plan for the next few months. My final aim in the Caledonia Etape in May. I started road biking in August this year although I have been commuting along the canal for a number of years. I am about to turn 40 and weigh 100Kg (down from 115Kg since August).

I ride every Sunday with a few mates and I am generally out in front by a minute or two at each of our three stops. Today we did a 55 mile route with just over 1000m of climbing and my cycling time was just under 3:30.

I am only doing that one ride per week just now but want to do some training during the week to improve. My brother has given me a loan of his spare turbo trainer so will be using that but am open to trying short runs or swimming as well.

All ideas and info appreciated.

Cheers
Cush

doyler78

You'll not have a problem on the Etape Caledonia. Your mileage already puts in range of it so the question is now whether just getting round is good enough for you (in which case just keep doing what you are doing) or do you have an idea of a time that you want to complete in (one that's challening but achievable - might be hard to judge for a novice but can always adjust your expectations later if training suggests you could ride that time in your sleep).

If you want a specific time which is challenging for you then you should focusing increasing your power as that's what translates to speed. Intervals such 2x20 @ threshold or SST will be the backbone (along iwth the endurace rides) of your training (turbo or suitable roads) and mixing that in with your longer rides moving the intervals to much later in the ride will teach you to mentally cope with the efforts at such a late stage and teach your body how to work when its already tired.

You are currently going out on group rides so that's a good place also to get yourself used to riding in a pack (assuming there are a few of you heading out). Practice sitting on others wheels. Practice eating on the go. Practice cornering. Often there is an over concentration on climbing. That's important of course however the other skills are just as important can often be overlooked. It's easier to learn to pace yourself on a climb than it is to descend quickly yet safely IMHO.