Training Advice

Deckitout

I have been cycling approx 4 weeks now. I get out 3 times a week and generally do 15 or 20 miles each ride. I have been keeping my HR to 130 bpm whilst I get used to cycling.

I now feel ready to train harder, I am looking to increase fitness and stamina.

What would be a good training plan to improve with three sessions a week.

My main goal is to lose weight, and increase fitness.

Any help appreciated

ut_och_cykla

Here's an idea - Gradually increase the distance/time you ride for all of your rides but one. On this one work noticeably harder for 5 minutes at a time. Start at 4 times an hour (so with 10 mins or so inbetween) having warmed up steadily. As you progress add further 5 minute sessions to the hour - so shortening the rest time between. Don't go out madly on the first one - you need to do all the intervals in the hour so we're not talking flat out , but hard. Be careful about the trafic /road conditions - don't get distracted by clock watching!

you could also try getting a book (like carmichaels /armstrong 7 week program but there are others) and teaching yourself more about training and exercise.
Good luck!

Deckitout

Thanks for the advice

I have bought Carmichaels Time crunched cyclist, but in all honesty found it pretty confusing with a load of waffle followed by training plans in codes that are difficult to work out.
Maybe it's me being a bit dense.


I have had a Vo2 and lactate threshold test which have given me zones to work with.
Recovery ≤ 111
2 Endurance 112 - 131
3 Tempo 132 - 147
4 Threshold 148 - 156
5 Anaerobic > 156
6 Supramaxi

My first goal is to get my weight to 14 stone 7 from 15st 10, I am half way there to date.

I would also like to do a sub 30 minute 10 mile TT but not sure about the best way to train for that.

Once these goals are met I will be treating myself to a new Bike.

MatthewBulmer

The advice above is very sound. Not too much point in overcomplicating things at this point. Your goal is a good one, and one that should be achievable; in fact if you really commit to the bike you should smash 30 mins for a 10m TT. Once you have settled into a consistent pattern of training as described above and want a plan that is specifically aimed at short/medium distance TTs then have a look at this site: http://www.timetrialtraining.co.uk/

I bought this programme and used it a few years ago. It is structured and progressive and helped me to massively improve my 10m TT times. It's worth a look.

As said above, good luck!

ut_och_cykla

I would guess that you should be doing the 5 minute bits at about level 3 on your scale - but its trial and error a few times to work out whats doable (4 times an hour) and not.

If it feels to easy work so you are nudging into level 4 at the end of each interval.

The TT is dependant on bike position to a great degree as pushing through the air is what uses most energy at high speeds. You'll probably want to do sesions that put you well in to level 4 and nudging into zone 5 for 5-10 minutes at a time but wait with that kind of effort until you've got the hour stuff nailed. it'll give you a chance to find out more about how your body works adn where you're strengths and weaknesses are. They're also teh kind of thing you can train on a turbo to great effect - short & hard! Good for midweek in winter darkness.

Muffintop

Deckitout wrote:

I have had a Vo2 and lactate threshold test which have given me zones to work with.
Recovery ≤ 111
2 Endurance 112 - 131
3 Tempo 132 - 147
4 Threshold 148 - 156
5 Anaerobic > 156
6 Supramaxi

I would also like to do a sub 30 minute 10 mile TT but not sure about the best way to train for that.

Your zones are quite out from me (my rates are much higher and have done it by 'feel', but then I've never have had a proper VO2 test done.)

Also, what time frame are you giving yourself on your sub 30 min 10mile? I've thought of this as a goal for the winter on the Turbo trainer (I'm 45mins at the moment), was thinking before chrismas for aiming for this, but I'm not sure.

Deckitout

Muffintop wrote:

Deckitout wrote:

I have had a Vo2 and lactate threshold test which have given me zones to work with.
Recovery ≤ 111
2 Endurance 112 - 131
3 Tempo 132 - 147
4 Threshold 148 - 156
5 Anaerobic > 156
6 Supramaxi

I would also like to do a sub 30 minute 10 mile TT but not sure about the best way to train for that.

Your zones are quite out from me (my rates are much higher and have done it by 'feel', but then I've never have had a proper VO2 test done.)

Also, what time frame are you giving yourself on your sub 30 min 10mile? I've thought of this as a goal for the winter on the Turbo trainer (I'm 45mins at the moment), was thinking before chrismas for aiming for this, but I'm not sure.

I would like to achieve this by the end of Jan, I can train during the day in winter due to shift work so dark nights are not a problem

Tom Dean

Muffintop wrote:

Also, what time frame are you giving yourself on your sub 30 min 10mile? I've thought of this as a goal for the winter on the Turbo trainer (I'm 45mins at the moment), was thinking before chrismas for aiming for this, but I'm not sure.

Getting your current 45mins race work done in 30mins would be a massive improvement. I suggest you set a more achievable target.

Muffintop

I would like to achieve this by the end of Jan, I can train during the day in winter due to shift work so dark nights are not a problem

Hrmm. I'm in the process of fixing my everyday bike so I should have more day-to-day cycling, squeesing in TT in the morning before work, and with a longer ride every week or so.

Is your 10 mile on the road? I'm not brilliant on the roads and would rather do my sweat work on the turbo trainer. I intend to use my road time to up my average gradually - ideally to 16 miles an hour (which is incidentally what you've got to average for the 10m/0.5hr.) But I'm a long way from that (I'm stuck at averaging 11-12mph).

Muffintop

Tom Dean wrote:

Muffintop wrote:

Also, what time frame are you giving yourself on your sub 30 min 10mile? I've thought of this as a goal for the winter on the Turbo trainer (I'm 45mins at the moment), was thinking before chrismas for aiming for this, but I'm not sure.

Getting your current 45mins race work done in 30mins would be a massive improvement. I suggest you set a more achievable target.

Duely noted Tom! I'm never sure about targets and what's reallistically achieveable. Will see how close I get by Chrismas. Hope for the best and prepare for the worst and all that.

KnightOfTheLongTights

I would not overcomplicate things - get a good base going with a lot of 30-60 mile rides at a decent tempo in the first half of the winter.

If you've only been cycling 4 weeks, getting those base miles in the legs is essential to build aerobic and muscular endurance.

Would not bother bashing your balls too much with intervals and all that high-intensity stuff etc until after the new year ... maybe once a week if you can only do a short ride or turbo sesh. If you've only got 45 mins, it's obviously more productive to ride at higher intensities than to ride at three-hour pace, unless recovery is an issue.

But riding at a reasonable pace over long distances should be the focus for next three months in my opinion.

Deckitout

Muffintop wrote:

I would like to achieve this by the end of Jan, I can train during the day in winter due to shift work so dark nights are not a problem

Hrmm. I'm in the process of fixing my everyday bike so I should have more day-to-day cycling, squeesing in TT in the morning before work, and with a longer ride every week or so.

Is your 10 mile on the road? I'm not brilliant on the roads and would rather do my sweat work on the turbo trainer. I intend to use my road time to up my average gradually - ideally to 16 miles an hour (which is incidentally what you've got to average for the 10m/0.5hr.) But I'm a long way from that (I'm stuck at averaging 11-12mph).

Yes my 10 miles will be on the road, the thought of using a turbo does not appeal to me.

Surely you have to average 20 mph for a 10 mile TT or am I missing something

Deckitout

KnightOfTheLongTights wrote:

I would not overcomplicate things - get a good base going with a lot of 30-60 mile rides at a decent tempo in the first half of the winter.

If you've only been cycling 4 weeks, getting those base miles in the legs is essential to build aerobic and muscular endurance.

Would not bother bashing your balls too much with intervals and all that high-intensity stuff etc until after the new year ... maybe once a week if you can only do a short ride or turbo sesh. If you've only got 45 mins, it's obviously more productive to ride at higher intensities than to ride at three-hour pace, unless recovery is an issue.

But riding at a reasonable pace over long distances should be the focus for next three months in my opinion.

Thanks for the advice

Muffintop

Yes my 10 miles will be on the road, the thought of using a turbo does not appeal to me.

Surely you have to average 20 mph for a 10 mile TT or am I missing something

No you're not missing anything. Having read that back I'm being bappit. I reserve the right to change...

But I'm a long way from that

to...

I'm a VERY long way from that

ozzy1000

KnightOfTheLongTights wrote:

I would not overcomplicate things - get a good base going with a lot of 30-60 mile rides at a decent tempo in the first half of the winter.

If you've only been cycling 4 weeks, getting those base miles in the legs is essential to build aerobic and muscular endurance.

Would not bother bashing your balls too much with intervals and all that high-intensity stuff etc until after the new year ... maybe once a week if you can only do a short ride or turbo sesh. If you've only got 45 mins, it's obviously more productive to ride at higher intensities than to ride at three-hour pace, unless recovery is an issue.

But riding at a reasonable pace over long distances should be the focus for next three months in my opinion.

+1

definately second this, maybe just think about weekly mileage over the next couple of months, write on the calender what miles you did for each ride and try to build up your milage. having a bit of base miles makes everything loads more comfortable