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Training Program(4 posts)

Training Programlotterypick
Aug 11, 2003 9:55 AM
I'm starting to ride with a stronger group. I got dropped 2 weeks ago and this week I hung on and spent some time at the front but almost blew up.

It's clear I'm not strong enough. They're turning bigger gears or just moving the sames gears faster on the way back. I'm getting blown out.

I rider with them on Saturday and ride 20 miles to work on Wednesday.

I have a trainer, rollers and heart rate monitor, but haven't broken them out in a long time.

I need a training plan for the trainer or rollers to build strength (I imagine that's trainer work).

Please give me your thoughts. Thanks.
what worked for meandy02
Aug 11, 2003 10:19 AM
I came back a lot stronger this year then last due to winter work outs. I kept it very simple. First thing in the morning I got on the rollers for an hour easy to moderate but spinning as fast as I could once I got warmed up. I lifted three days a week and ran before my roller time two to three times a week. On the weekends I would go about an ~1.5 hours on the rollers and only about 20 min sunday. I also tried to watch weight and once or twice a week I would ride before breakfast ( this is good traning for bonking). I don't know if this will help you but it worked for me. When it is warm just ride as much as possible with only going hard two to three times a week with a easy day between.
Aug 11, 2003 12:15 PM
I didn't realize what a big thing weight is. I'm probably 15-20 lbs. more than I was back in the heavy riding day.

Then I saw in Bicycling how that amount of weight makes a guy my size 6 mintues slower than some guy 155-160.

I think losing weight might be a good thing. I'm not a fat guy, actually was wiry (The Replacements), but not a little less than wiry.

I wonder if the South Beach diet is good. I've never had to diet before but man it looks like even 5-10 lbs. would be a good thing time wise.
2 days a week ain't gonna cut itKerry Irons
Aug 11, 2003 4:32 PM
You're not going to be able to hang with the fast bunch on two days per week, especially if one of those days is with the fast bunch and you're getting shelled. I'd say 3/wk minimum and really go for 5. This will give you a fast improvement and allow you to throw in some different types of riding (including recovery days).