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Anyone got any startup training tips....(6 posts)

Anyone got any startup training tips....Tim Field
Jul 22, 2002 1:16 PM
Hi all,

I'm just getting back into cycling and suffering! I'm doing 16mph on average on a 17 mile round trip (pretty much as fast as I can go). I'm getting fit slowly but having to spend too much time recovering after each ride (stiff muscles and minor exhaustion). Any tips of diet and training schedules etc.

Many Thanks, Tim
You're not riding the same route every day are you?Spoke Wrench
Jul 22, 2002 1:42 PM
I think that's the worst mistake you can make.

To get faster you need to mix it up. Try to ride a different route every day of the week. Try mixing one day per week when you don't worry about speed for maybe 45 or 50 miles, and one day when you do 2 minute bursts of power and ride easily for 5 minutes in between. The long, slow day will build your endurance and the short intense day will help you to develop speed.
Negative trainingLone Gunman
Jul 22, 2002 2:22 PM
What you have described so far is negative training. You need to learn to go slow before you can go fast. That means building an aerobic base of about 1000 miles before you start to go hard and even then you go a hard a % of the time. Your question can't be answered in one paragraph, I suggest reading a few books on aerobic cycle training like Friel or others and train sensibly to your aspirations and abilities, what ever they may be.
Can you be more specificBill is in Denver
Jul 22, 2002 2:49 PM
Not finding that book in my searches...can you or others recommend a couple books by title for those of us just getting into this. Like any other sport, if you get in on the wrong foot you tend to leave just as quickly I imagine.

Cyclists Training Bible ISBN 1-884737-21-8Lone Gunman
Jul 22, 2002 5:12 PM
There is another that I have not read or have yet that deals mainly with heartrate monitor training and these books can be found by title from many of the cycle MO catalogs or websites.

Friel is mainly a training to race type of book, but you don't have to use it that way. It gives a great overview of how to train to race and if you partially follow what he is offering, you will improve and decrease a risk of training injury, negative training, and things that will move you away from the sport. You may have to read it several times and go out and fail at training until you understand the principals he is teaching. His training is alot more complicated and structured than going out and riding 17 miles as hard as you can 4 times a week or so.
Lone -Fez
Jul 23, 2002 6:51 AM
I posted above on a similar subject. Where did you get the 1000 mile aerobic base from? I can't remember the last time I was completely out of shape like I am now, so I don't remember hearing this one.