Cycling Training

ShiWarrior

ShiWarrior

ShiWarrior

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Joined
20 Oct 2002
Posts
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Location
Oxfordshire / Bucks
Purpose of this log, is so I can keep everything in one place as I am often on the Road Cycling Essentials thread.


This Post may be edited to finalise my opening post, but for now, this is a temporary post with ideas, guides and what not.



not going to give my history here, but 2 years ago I started mountain biking for fun / hobby
Enjoyed it quite a lot, but as I would never use the bike over winter off road, I decided to purchase a road bike and use that, so I bought a specialized Roubaix as I knew exactly what I wanted after months of trying bikes etc

but as soon as I started cycling on the road, I joined a cycling club and enjoyed it so much I gave up mountain biking.

now we are 1 year on from me getting my road bike, I have now bought a turbo trainer so I can finally get some good and proper training in

currently my average speed is about 14/15 mph
which I feel is far too low, I cant get up steep hills and I cant keep the pace up like everyone else.

So anyway, I will be starting my training very soon, but first I need some advice/tips

I need to know where to start and what I need to do and what days to do things

so, as a rough guide I am thinking something like this :

Week 1
Day 1

Heart Rate Test, find my "Zones" and find my "maximum heart rate"

Threshold Test =

10 min warm up
30 mins (Time Trial) at the highest pace I can do without slowing down or stopping (after the first 10 mins start the timer)

= Average heart rate

(what to do with this figure?)

Day 2

REST

Day 3

REST

Day 4

??

Day 5

??

Day 6

REST

Day 7

???
 
The basics are the same as running;

1) base endurance miles - long distance at a sustainable power / HR / pace
2) intervals - use hr if you don't have a power meter
3) tempo - medium distances at race pace. Go for an hour or so just below as fast as you can.
 
Did my first FTP test today

Using my CX bike and the Kurt Kinetic Road Machine, using my Garmin + Trainer Road


http://app.strava.com/activities/93515425
http://www.trainerroad.com/cycling/rides/462948-8-Minute-Test




IMAG0121_zpse24d201b.jpg


IMAG0122_zps9ea6560e.jpg



my FTP came out at 162

I didn't know what to expect
 
Looking good.
Are you following one of the plans on trainer road?

How often do you plan on doing an FTP test? I expect that, being fairly new to road cycling and this being your first 'proper training', your FTP will increase quite quickly at first.

Have you seen the sufferfest videos? They are pretty good at keeping the motivation up whilst riding the turbo. I think they work with TrainerRoad but i just used them on their own.
 
touch said:
Looking good.
Are you following one of the plans on trainer road?

How often do you plan on doing an FTP test? I expect that, being fairly new to road cycling and this being your first 'proper training', your FTP will increase quite quickly at first.

Have you seen the sufferfest videos? They are pretty good at keeping the motivation up whilst riding the turbo. I think they work with TrainerRoad but i just used them on their own.
Click to expand...

cheers Touch

This is my first time "Training" been riding a year though

I am currently doing the "Intermediate Base I" plan until completion, only having 1 day rest in-between, not doing another ftp test until the next plan starts ready for the base II


Sufferfest does work with Trainer Road, but as im new to it all, im just following the trainerRoad ones, might do sufferfest next year
 
just went out on Thursday for the morning, did about 40 miles, just a normal ride, with nothing in mind

might be out Sunday morning for a low intense Aerobic Endurance exercise , which I need to do at least once a week I feel
I don't have the Endurance that I need..
 
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