Hi guys and gals.
Here's the scoop and my background in a nutshell. I used to ride a lot with a buddy about 10 years ago. Never raced or anything just rode, sprinted, had fun, He moved, I lost my riding buddy, and well, it isn't the same to ride around by yourself, so I found other things to do, got fat, etc. I was approaching 40 at 230 pounds and thought this is no way to go through life, so for the last year I have been working my way into shape through regular cardio and weight lifting. I now weigh 180 (dropped 50 pounds) and I would say I am reasonably fit, and look good in Lycra, can't ask for more than that. and that's quite a stretch for some people, pun intended... lol.
I'm in a small town in Montana, and we have no organized racing, riding, or anything within a 5 hour drive in any direction. Our town has a large foot race every year that has grown to huge proportions, and this year they expect 400 runners. Last year they started a cycling class last year. I went, I watched, I drooled, and wished I was out there with them.
Well, this year, I'M FREAKING GOING!!!
Here's the scoop on the event. It's local, I'm sure adhere's to no national standards of any kind. It's once around a 10 mile loop (mostly flat). I've got a trek oclv5200 with Rolf wheels on it. Wheels are new, bike is about 8-9 years old, but looks new, and I'm happy with it. (Crikey, it's only got about 500 miles on it!)
I have 30 days to get myself as ready as possible. The weather has been rainy and crappy here for about 3 weeks, and I can't get outside to ride. I normally do about 30 minutes of good elliptical cardio every other day after a 30 minute ab workout which alternates with about 30 minutes of upper body weights every other day.
My resting pulse is 49. Today, I did about 40 minutes of cardio with an average wattage around 250 with some occaisional stuff in the 275 watt range, with pulse in the 145-150 range the whole time, with an occaisonal surge to 160 while chasing 275-280 watts. I'm no couch potato, but am at least actively pursuing health.
Here's the open ended question. If I have 30 days to train for a race that I'm going to guess I can do in 35-40 minutes, what should I be doing for excercises and recovery periods?
I intend to have fun and enjoy myself, but want to give myself every opportunity to shine if possible. I feel I can endure some suffering but don't want to kill myself. Just some local pride and the personal knowledge that the chubby guy got his act together.
Any and all help appreciated.
Thanks for your input,
Here's the scoop and my background in a nutshell. I used to ride a lot with a buddy about 10 years ago. Never raced or anything just rode, sprinted, had fun, He moved, I lost my riding buddy, and well, it isn't the same to ride around by yourself, so I found other things to do, got fat, etc. I was approaching 40 at 230 pounds and thought this is no way to go through life, so for the last year I have been working my way into shape through regular cardio and weight lifting. I now weigh 180 (dropped 50 pounds) and I would say I am reasonably fit, and look good in Lycra, can't ask for more than that. and that's quite a stretch for some people, pun intended... lol.
I'm in a small town in Montana, and we have no organized racing, riding, or anything within a 5 hour drive in any direction. Our town has a large foot race every year that has grown to huge proportions, and this year they expect 400 runners. Last year they started a cycling class last year. I went, I watched, I drooled, and wished I was out there with them.
Well, this year, I'M FREAKING GOING!!!
Here's the scoop on the event. It's local, I'm sure adhere's to no national standards of any kind. It's once around a 10 mile loop (mostly flat). I've got a trek oclv5200 with Rolf wheels on it. Wheels are new, bike is about 8-9 years old, but looks new, and I'm happy with it. (Crikey, it's only got about 500 miles on it!)
I have 30 days to get myself as ready as possible. The weather has been rainy and crappy here for about 3 weeks, and I can't get outside to ride. I normally do about 30 minutes of good elliptical cardio every other day after a 30 minute ab workout which alternates with about 30 minutes of upper body weights every other day.
My resting pulse is 49. Today, I did about 40 minutes of cardio with an average wattage around 250 with some occaisional stuff in the 275 watt range, with pulse in the 145-150 range the whole time, with an occaisonal surge to 160 while chasing 275-280 watts. I'm no couch potato, but am at least actively pursuing health.
Here's the open ended question. If I have 30 days to train for a race that I'm going to guess I can do in 35-40 minutes, what should I be doing for excercises and recovery periods?
I intend to have fun and enjoy myself, but want to give myself every opportunity to shine if possible. I feel I can endure some suffering but don't want to kill myself. Just some local pride and the personal knowledge that the chubby guy got his act together.
Any and all help appreciated.
Thanks for your input,