Training plans - New to cycling

ultrarunnerlee

Hi all,
Been cycling 4 weeks now. Gone from being an ultra runner who cant run anymore, to looking at doing some longer distance cycle stuff.
Have a 56 miler beginning of May to start me off gently. I have been following a nice simple plan off t'internet and its worked well for me. Riding Tuesday, Thursday, Saturday and Sunday. I've gone from 30 mins Tue/Thurs and 15 miles Sat and 1 hour Sun. To 1 Hour Tue/Thurs and 40 Miles Sat 1.5hrs Sunday.
I have been doing this at 13mph average......bearing in mind my bike is a proper cheapo heavy thing

Problem is now career change and I have lost my hours in the week. Basically I do everything in the morning as I have a family and I am busy most evenings.

Saturday and Sunday ride can be as long as I need. However I have 45 minutes in the morning during the week. What is the best way to use this time, if at all?

My aim is endurance, to build up to a 100 miler and beyond over the next 6 months ideally. If cycling is similar to ultra running I would do speed work during the week, big run Saturday and a Sunday ride on tired legs?
Does this apply for cycling

Any hints tips etc would be appreciated

markhewitt1978

Pretty much, 45 minutes in the morning you would need to go out and ride hard to get the maximum benefit. I'm not sure what riding on tired legs will do for you at the weekends, probably better to do one long ride (3-5 hours+) on one day at the weekend rather than two shorter ones, just to get you used to spending long periods on the bike.

ultrarunnerlee

So Perhaps a couple of hard and fast during the week and a long ride Saturday or sunday?

JayKosta

Short hard & fast to build strength & speed.
Long endurance pace to condition yourself to long hours riding.

Don't use a '2 hour' saddle for a 7 hour ride.
If the saddle is at all lacking, that will be the weak point!

Jay Kosta
Endwell NY USA

ultrarunnerlee

Cheers guys,
Jay sorry as I am incredibly new. So going back to running for instance, you are basically saying no point of running only 20 miles (on a long run) if you're training for 100 mile race?

Agent57

I thought he was being more literal than that. Make sure your saddle is one you can sit on for 7 hours, rather than one that's giving you gip after 2. If you have to stand up for 60 miles, it's not going to be pleasant.

JayKosta

"you are basically saying no point of running only 20 miles (on a long run) if you're training for 100 mile race?"

---

If the 100 mile BIKE event is a competitive race, then the amount of training, and time commitment would have to be quite high for you to be a 'contender'. In addition to serious 'hardcore racers', there are many 'almost racers' who train very hard for 'open to the public' race-type events.

If you would do the 100 mile bike event as a "do my best, have fun, and finish", then much less training is needed.
The main things would be: 1) adequate comfort on the bike for the duration, 2) choose speed that you can maintain for duration, 3) eat and drink frequently to keep energy levels high.

If you have time for a 20 mile RUN as training, then maybe instead do 1 hour run training AND 1 hour bike interval training - even if the bike is on an indoor trainer. Being and to DO a 20 mile run indicates that you already have excellent cardio and physical endurance. The bike interval training will increase your comfortable bike speed, and and increase bike strength for hills.

Jay Kosta
Endwell NY USA

ultrarunnerlee

RIIIIIIITTTTTEEEEEEE.......
Slight change of plans. I was mentioning about speed work on a Tuesday Wednesday, due to time constraints. However what are the feelings about doing hills instead. I have a nice 7% hill with many routes up and down etc of about a mile each. The next few events I am doing are going up Cheddar Gorge. 6.6% and about 3 miles. The event is only 53 miles and I am already up to 40 miles on my training rides. So instead of speed would I get more benefit from climbing hills instead. Surely speed will come eventually as I spend longer on the bike?

JayKosta

If the 53 mile event has hills, then work on similar hills!
For flatish riding, speed comes from doing specific training sessions in which you force yourself to ride faster than is comfortable for a manageable length of time (e.g. 10 - 20 minutes) then rest a bit, and do again (aka intervals). Doing that 'teaches ' your body how to ride faster. And the effort of forcing yourself to go faster builds strength to be faster.

YES, doing lots of long riding can build more speed, but it is not as effective 'time wise' as doing intervals.
Downside of intervals is that they are not 'pleasant' or 'fun' - but they do work and are very tiring.
If the intervals aren't 'your thing', then do the longer rides - but be sure to make yourself go a little faster (faux intervals) from time to time.

It seems that you already have the endurance for a 53 mile event, so now focus on increasing speed, and learn the 'effort level' that you'll be able to maintain for the ride.

Jay Kosta
Endwell NY USA

cougie

Get a turbo for your short sessions. Ride outside when you can but 45 mins is perfect for indoors.

Barbarossa

Time Crunched Cyclist. Inspite of the Armstromg connection, it will give you a start in setting training levels - either HR or power - and has training plans to follow.