Training question for beginner

dewballs said:

I just found this forum and I need some advice. I'm 22 and I've always enjoyed cycling. About a week ago, I decided I was going to really get into riding this year so for the last few days I've been starting up on an old pair of rollers my father's got down in the basement. My main goal is to develop my quads and calves a bit more and get some good cardio work in. As it is I lift 4 days a week and do heavy squats, leg curls, and calves tuesday and thursday. I've seen a lot of posts about lifting and riding but I couldnt really find anything about actual schedules. I want to use riding combined with the gym to build up my legs more and cut some fat. I'd love have legs like the track cyclists (sean eadie, marty nothstein come to mind, haha) and I don't at all mind training on the rolllers in addition to actually riding outside on occasion. So what I'm wondering is, whats a good plan to go for. I definately want to keep squatting, etc on the tuesdays and thursdays.....what days would be a good idea to train on the rollers and what specific type of training is good for what Im goign for? Any ideas? I definately don't want to burn out my legs so I know rest days are necessary but I want to definately get on the bike!

Suggest you do at least 30 minutes of pedaling at moderate aerobic pace 3-4 times a week to go along with your bodybuilding workouts. Don't think it matters much how you fit these into your training schedule, but I'd say it is important to do the cardio workouts for overall health.

thanks, just straight pedalling on a somewhat high gear or should i throw in some sprint intervals or something like that ?

dewballs said:

thanks, just straight pedalling on a somewhat high gear or should i throw in some sprint intervals or something like that ?

If your goal is overall aerobic conditioning, I'd recommend you ride at a steady, moderate power level, selecting the gear you use to maintain a good cadence (maybe 85-90 rpm) for the duration. The right level of intensity will work your heart and lungs, and develop the cardio-vascular system in your legs without getting you too worn out or tired. Plus, you'll the burn fat and the legs will get more ripped looking. You can gear up when the workload starts to feel too easy (ie, isn't taxing your breathing or burning your legs at all).

Sprint intervals can develop your short-term anaerobic power, but you don't need that capability unless you're planning to race. I wouldn't mess with them now. Good luck!

awesome, thanks dhk.....yeah i dont plan on racing or anything, just casual riding.....but my main concern is putting some more muscle on my legs and buring some fat around there