I made a pretty big bet with a 50+ year old guy that I could beat him in a cycling race if I had enough time to train. I am 23, played D1 sports in school so I'm in pretty good shape but I have no idea how to train and have never ridden a bike seriously before. I bought a nice bike a couple weeks ago and have been riding it for a couple hours every couple days and I try to use the spinning bikes in the gym when I can. I realized by getting on the bike these last couple weeks that this is going to be a lot harder than I thought. He is a level 3 pro (I don't even really know what that means) but I'm pretty sure he can average around 22 mph for the 100 mile race, it is completely flat.
Can somebody please help in the basics. I am looking for:
1) Eating - what should I eat throughout the work day (from when I wake up to when I go to bed) also what should I eat before, during and after riding the bike/training - should I be drinking protein shakes, eating snacks...
2) Lifting - how is lifting for cycling different than other sports
3) Training - how many times a week, how long, what should I focus on
4) Supplements - don't want anything too serious
I have until October 10th to do this, I am not even sure if this is physically possible but I would love some help if anybody has any thoughts. Thank you very much in advance.
Can somebody please help in the basics. I am looking for:
1) Eating - what should I eat throughout the work day (from when I wake up to when I go to bed) also what should I eat before, during and after riding the bike/training - should I be drinking protein shakes, eating snacks...
2) Lifting - how is lifting for cycling different than other sports
3) Training - how many times a week, how long, what should I focus on
4) Supplements - don't want anything too serious
I have until October 10th to do this, I am not even sure if this is physically possible but I would love some help if anybody has any thoughts. Thank you very much in advance.