I'm just your average commuter

Gabbo

Hey guys,

Been a cyclist for nearly two months now and am experiencing gains in fitness, hazard perception, and muscular strength. I have also lost weight so my power to weight ratio is slowly improving.

My weekly schedule looks something like this (it does, however, vary):

Monday: 11 miles to work, 11 miles back. Usually average 19mph there, 18mph back. Note, the return journey has more elevation gain than loss.
Tuesday: Same as above
Wednesday: Day off
Thursday: Same as Monday and Tuesday
Friday: Same as Monday and Tuesday
Saturday: Day off
Sunday: 30 mile cycle

As mentioned, my training schedule does vary depending on a number of factors. This is ideal somewhat for me, but being a former middle distance runner I am use to dedicated hill sessions, interval sessions, easy runs, tempo & threshold runs, and long Sunday runs. My training seems to be lacking in specificity, and that annoys me!

What "other" session could I incorporate into my week? Should I cycle at a lower intensity to work and back and possibly focus on the more quality sessions? Do any fellow cyclists perform hill repetitions or is that strictly exclusive to runners?

I also own a turbo trainer but am yet to use it.

Thanks

jgsi

Gabbo wrote:

Hey guys,

My training seems to be lacking in specificity, and that annoys me!

You forgot to specify what you are in training for.

(For example if you are intending to race in 2013, then you will need to up the ante at some point sooner rather than later as regards distance and intensities.)

Gabbo

JGSI wrote:

Gabbo wrote:

Hey guys,

My training seems to be lacking in specificity, and that annoys me!

You forgot to specify what you are in training for.

(For example if you are intending to race in 2013, then you will need to up the ante at some point sooner rather than later as regards distance and intensities.)

Well spotted! I intend to join a club and start racing hopefully in 2013. Not sure on what distance or type of event, but I want to compete. Yes, I'm aware I need to up the ante but improvements are slow.

I have uploaded an activity log on bike radar with all my recorded runs. It goes back to September so please be my guest and check out my sessions.

jgsi

Making a good start, I would say.
You might need to get 'comfortable' with distances 50/60 or so miles, amateur road races are rarely longer... especially in vet racing
Making of your rides a bit of a high intensity fest maight be an idea.. using that turbo, well you could be thinking along the lines of TrainerRoad

Herbsman

Go out with your local cycling club this weekend...

Best thing you can do is ride with other experienced riders, and get some advice off them.

After a few rides you'll get a feel for whether or not you want to join that club; you'll also have the benefit of having experience riding in a pack and doing a bit more distance than you're used to.

Gabbo

JGSI wrote:

Making a good start, I would say.
You might need to get 'comfortable' with distances 50/60 or so miles, amateur road races are rarely longer... especially in vet racing
Making of your rides a bit of a high intensity fest maight be an idea.. using that turbo, well you could be thinking along the lines of TrainerRoad

Thanks.

Furthest I have cycled is about 34/35 miles and that was the Saturday just gone. The ride itself felt good and a world of difference from the week before (not sure why). Maybe getting in the miles first should be my first goal? Followed then by more intense workouts?

TakeTurns

Since you're still new to cycling I'd focus on base miles. Work on your muscular endurance first before you try to improve specific areas. Gradually increase your miles by 5-10% weekly. You probably know that overdoing it will be counter productive. So it's important you take things steady.

Once you're at a decent fitness, you can start training specifically for racing. A criterium race for example will require high intensity effort for about an hour, with a few outbursts of power.