Training advice

macroadie

Advice/Question:

Having a full time job and kids leaves me with 3 days of biking (Friday,Sat,Sun)

Fridays: 30 to 35 miles interval ride: 4 sets of 20 seconds all out sprint, rest for 1 minute. rest 5 minutes before 2nd set of 4 sprints.

Saturday: 40 to 45 miles of just riding (plan to increase mileage)

Sunday 35 to 40 miles of mixed 2 miles maximum speed (23mp/hr) and 2 miles average speed (16m/hr).

Tuesday: squats, lunges,deadlift, Abs, calf raise

Goals: MS150, Tour de cure (60miles) and a Crit race in 5 months.

Your input is appreciated.

ric/rstsport

what is the question?

macroadie

Ric. Thanks for responding.

Question: Am I doing it right/wrong or do I need to tailor/add my training.

ric/rstsport

you start off by suggesting that you have 3 days of riding, but then mention that you do weights on a fourth day. irrespective of whether the cycle training is good, bad, or indifferent, i would immediately can the weights and do a 4th bike ride in whatever time you spend doing the weights. the weights are a complete and utter waste of time for your cycling.

ric

macroadie

Thanx for the input.
I can only do weights at lunch because we have a small gym at work with no stationary bikes.
I read somewhere that in order to be to ride for long, you have to strengthen your core muscles?

bernardmcdonald

buy a turbotrainer and use that on your off days - great for threshold intervals

if you are planning to do a crit then make sure you get in lots of group riding - club run or the like. if you haven't ridden in a group you have no business in a crit.

ric/rstsport

macroadie wrote:

Thanx for the input.
I can only do weights at lunch because we have a small gym at work with no stationary bikes.
I read somewhere that in order to be to ride for long, you have to strengthen your core muscles?

if it's a work day and your lunch time, you'd be better off going for a run.

core training is just a fad. unless there's something very wrong with you, you already have sufficient strength to compete at an elite level in (endurance) cycling. Potentially, if you have an injury you may need some supplemental work, or most likely, it's a poor bike set up (bike fit).

ric

99thmonkey

Whats wrong with getting up early? Its light at 0545 nd if its not then thats why the good lord invented Lume!

tuono24

Ric/RSTSport wrote:

hanx for the input.
I can only do weights at lunch because we have a small gym at work with no stationary bikes.
I read somewhere that in order to be to ride for long, you have to strengthen your core muscles?


if it's a work day and your lunch time, you'd be better off going for a run.

Agree
Based on 20+years as PT/ sports therapist less than 10% of people do "core" exercise correctly any way
Hint: you don't need weights to do core exercises 8)

PhunkyPhil

There is a book called Time-Crunched Cyclist which may be of interest to you. I haven't read it myself but I've considered getting it.

macroadie

PhunkyPhil wrote:

There is a book called Time-Crunched Cyclist which may be of interest to you. I haven't read it myself but I've considered getting it.

Thanks ill check it out

macroadie

macroadie wrote:

Advice/Question:

Having a full time job and kids leaves me with 3 days of biking (Friday,Sat,Sun)

Fridays: 30 to 35 miles interval ride: 4 sets of 20 seconds all out sprint, rest for 1 minute. rest 5 minutes before 2nd set of 4 sprints.

Saturday: 40 to 45 miles of just riding (plan to increase mileage)

Sunday 35 to 40 miles of mixed 2 miles maximum speed (23mp/hr) and 2 miles average speed (16m/hr).

Tuesday: squats, lunges,deadlift, Abs, calf raise

Goals: MS150, Tour de cure (60miles) and a Crit race in 5 months.

Your input is appreciated.

just an update.
I've been doing my 3 day rides with one day sprints for about 35 miles, 2nd day endurance ride (50miles) and 3rd day just riding (35 to 50 miles). Yesterday i found out some coworkers do ride 30 miles after work. Joined them and they were riding at 23mphr to 26mphr for a total of 30 miles. I was able to keep up with them and even lead the group for 3 miles to 4 miles or so. Super excited.