|am i hurting myself?||jbw|
Mar 4, 2002 2:07 PM
|so... i'm 28 yrs old. trying to get in shape so i can keep up with local club ride. just got into road biking a year or so ago. didn't realize how slow i was until i rode with the group (also didn't realize how awesome the sport is). my current plan is as follows: during the week, ride maybe 2 mornings before work. 25-30 miles. good climbs medium intensity. maybe a sprint or two. might throw in a night mtb. ride if i have the time on wed. i also play racketball one morning a week (pretty intense for about 1 1/4 hours).
sat.: i usually ride mtn or road with my girlfriend. 1 1/2 hours to two hours. more of a spinning day-- don't go too hard.
Sunday is where my questions are. I do the group ride. i get dropped on the first hill each time, but still have a blast slaughtering myself trying to catch up. i feel like crap that night, but better by after lunch the next day. i usually take monday as an off day and play racketball fine by tuesday. there is no questions the ride is above my ability and the folks are much better fit than I, but i have a blast even though i trash my body. did 60 miles yesterday with some grueling hills. is this pattern detrimental to my progress? i've considered a "freil type" training program, but i really enjoy riding with other people on my sunday ride. but then again, i want to progress... any thoughts are appreciated.
|re: am i hurting myself?||Bruno S|
Mar 4, 2002 7:46 PM
|As long as you give yourself time to recover you will not hurt yourself. When I started riding with a group I structured my training around the group ride. The hardest training day of the week would be Saturday with the club. Monday-Tuesday and Wednesday would be at a medium intensity and Tuesday and Friday easy days. In that way I would be as fresh as possible for the Saturday massacre. For how many miles can you keep up? If you can keep up for 1/3 or ½ of the ride I would do it since in reality the best training plan is the one that keeps you most motivated.|
|How long and any improvement?||McAndrus|
Mar 5, 2002 6:03 AM
|How long have you been following this pattern? Have you seen any improvements with the Sunday group ride?
I think at 28 you're still going to be able to improve dramatically with simple consistency. In other words, stay at it.
Yes, I believe a Friel type plan will help you. You'll probably improve more quickly with precise drills on the non-group days. More base miles would help too.
How much more effort you put into training depends on how quickly and how much you want to improve. Doing what you're doing now you won't become a Cat 1 but I think you'll see gains.
|You're not hurting yourself, but, IMHO, you're going to continue||bill|
Mar 5, 2002 11:21 AM
|to get dropped unless you put in some maximum intensity during the week. |
I'm not sure what you mean by "medium intensity" days. The way to get faster is through intervals. This doesn't mean that you must end your exercise session absolutely ready to drop and sore for a week. It does mean, however, that you must include in your workouts periods (they can be short; they can be separated by a comfortable recovery period) of maximum intensity. Then lengthen those periods. Then you're the first man up the hill; then you're the one at the top of the hill having not used your maximum intensity, because you've been pushing your maximum during the week. The difficult thing to master is resting enough in order to be able to go hard when you need to go hard.
Once you start training with maximum intensity, you'll get faster. Until then, you'll just stagnate.
The adage that has guided me is this simple truth, heard first on this board -- You are what you train to be. In order to go fast, you have to go fast. If you can't go fast for a long time, go fast for a shorter time. Then a longer time. The fast periods will lengthen, I promise. The middlin' sort of fast training rides don't do SH*T.
You are getting killed on the club rides (of course I don't know this, but let me guess) on hills and the odd sprint. If you fall behind, you can't handle the effort to catch up. In order to avoid this, you have to . . . get this! -- practice attacking up hills (hard!) and practice sprinting (hard!). (About that raquetball. You love raquetball -- great, love raquetball, but it's not doing a thing for your cycling.)
It's so simple and intuitive, it seems that it can't be right, but I'm convinced that it is.
|You're not hurting yourself, but, IMHO, you're going to continue||jbw|
Mar 5, 2002 10:03 PM
|Thanks for all the great advice and feedback. very helpful.|| |