I did my first ride last Sunday since November and realised Ive pretty much fully detrained in that 3 months as it nearly killed me just to do a poxy 12 miles. I have booked a cycling tour around the South African cape (in the hope it will kick start my year) and want to get reasonably fit for it. What would you advise the best way to get back some of my fitness? I can only ride Fri, Sat and Sun because I work away, is it a matter of trying two sessions of intervals with an easy endurance effort on the third day or are there any better methods I can follow? Og and my trip is in 6 weeks
Hmmm, strange one to judge without knowing much of your riding or current fitness. But probably best to break it down...
As it's 'only' 3 months since you last did some intensive riding then that's really not that long. Yes you'll have lost much of your top end raw power, alongside some of your real power/Z3 endurance. But your muscles won't have really vanished, so much of the training adoption by them should be much quicker and easier than training from nothing.
With only 3 days (and no idea on your current fitness) I'd say something like an hour of intervals on the first day to load the legs, power work really. Sharp efforts to prime the muscles. Then the second day, long low intensity 'base' type ride where you'll be focussing and working on your endurance (while also recovering from the first day). The final day you could do intervals again, but probably a longer session, less peak and more '20 minute' type efforts. A real load (possibly the biggest of the 3 days) as you have got another 4 days recovery immediately afterwards.
With where you work, I know you have a very long intensive day, but any working time directives should mean you get at least a couple of breaks in that, as well as the lunchtime? Is there any option to compress those together? What kinda facilities? Say if you could take an hour and 15 for 'lunch', but use an hour of that training (taking a bike with you/finding a local swimming pool/gym - leaving 15 minutes for lunch) or even just going for a 20/30 minute run/brisk walk. Basically anything cardio - a couple of times a week you may find that'll help when it comes to the endurance side of things.
Someone more into their training can probably give better advice, but they'll also require more of an idea of where you currently are, but also your timeframe and what you're looking to achieve. But you really are heading into the realms of paid coaching work/plans then too...
I've just entered the Sam Robinson race after sorting out my full license for the year. The second 2/3/4 race I've entered so far, as I said, high hopes hahahaa.
Good man. Aiming for a top 50 place?!
A lot cheaper than those prices
Where, how, who, why !? hahaha. #dealhunter
