How To Train

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hi im 15 years old with a road bike im 5 foot 8inches 135 pounds, pretty lean, i can reach speed of 23mph of flat next to beach.

i need help on how to train how to become better as a whole become faster and more durable, also i swim, since i have a big pool next to me and a gym, so could some one give me a schedule or something, i have a carbon road bike access to mountains not that many flats, access to gym and pool.

thank you

so please some could give me a scheduale i would highly appreciate it.

It is pretty hard to create a schedule for someone without first knowing:
What do you want to train for - will you race (road, track, mtb?), do you want to complete a century, get in shape, etc. Specifically, what are your goals?? Try a net search for training programs that fit your goals, or better yet - get a good book on the subject. Look for books by authors such as Carl Friel, Carmichael, or Carl Cantrell, to name a few. That will give you a start. The best thing, if you want to race (and I don't know that you do), is to talk to your parents about getting a coach if you are serious. Again, you will find some online, or another option is to contact a cycling club/team in your area and ask.

- I just finished reading the Carmichael/Lance Armstrong book on training :

http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/1579542700

- good info , esp if you're just starting out and looking for a 'system'.

cheers.
.

right now i ride at the beach for about 2-3 hours on saturday and 3-4 hours on sunday,
my goal is to complete this bike course much faster and not get tired after the ride.

that is my main goal.

- I just finished reading the Carmichael/Lance Armstrong book on training :

http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/1579542700

- good info , esp if you're just starting out and looking for a 'system'.

cheers.
.for this book do i need a heart rate monitor since i have already bought the book, but do not wish to buy any extra stuff. any recomendations on which level i would be . i can ride usally 15mph and can push my self up 23mph on flat.

start out with the beginner training schedule, it should have 2 days off during a week and 45 min to hour rides with a longer one on one day. get a computer for your bike so you know your time, distance, avg. speed, etc. If you can't say a sentence your heart rate is ok, haha

for this book do i need a heart rate monitor since i have already bought the book, but do not wish to buy any extra stuff. any recomendations on which level i would be . i can ride usally 15mph and can push my self up 23mph on flat.
- at your age , you can probably make do without a HRM for the moment (you being young , strong and ..... did I say young ?).

- if you can keep to the schedules mentioned in the book , religiously , I think you're gonna be strong , very quick.

- eat well , as you're still growing. Sleep good too.

- and don't push big gears , learn to spin (90+ rpms and above). Your muscles are young and compliant , this is formation time.

- try to hook up with juniors in your area and train together , it cancels out the boredom and also gives you a yardstick (ie , your comprades).

cheers and good luck.

.

- at your age , you can probably make do without a HRM for the moment (you being young , strong and ..... did I say young ?).

- if you can keep to the schedules mentioned in the book , religiously , I think you're gonna be strong , very quick.

- eat well , as you're still growing. Sleep good too.

- and don't push big gears , learn to spin (90+ rpms and above). Your muscles are young and compliant , this is formation time.

- try to hook up with juniors in your area and train together , it cancels out the boredom and also gives you a yardstick (ie , your comprades).

cheers and good luck.

.which sceduale in the book do u tink i should do??

i already have the book.
also do u know any groups near the Los Angeles Area that have junior riders?

- I just finished reading the Carmichael/Lance Armstrong book on training :

http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/1579542700

- good info , esp if you're just starting out and looking for a 'system'.

cheers.
.I really disliked this book in regards to training. It does provide some decent info on bike maintencce and other components of riding. However if u desire to learn about training long term, periodization, and construction of workouts I would purchase the training bible. Everything in carmichaels book can be obtained online. hope that helps