Evaluation Of My Current Training Programme

Hi, I was wondering if anyone would be willing to have a look at my current training reigme and suggest improvements. I am hoping to be at racing standard for next years season (from what I understand thats spring time onwards right?). At the moment this is what I do each week bearing in mind i have only just recently started regularly exercising as a result of finishing high school and therefore PE:

Monday - Wednesday - Friday - Sunday
Gym

- 25 Minutes Cycling - HR 175 - High Intensity Sprint For The Last Minute
- Cooldown whilst i get my gear together and refill drink
- 2 Minute Warm Up whilst i take on water followed by 10 Minute Run - HR 175
- Occasionally row for 1000m - Not sure of heart rate
- Stretch off
- Weights - All using machines - Start with biceps (25kg) then triceps (25kg) then quadriceps (42/49kg) then squats (106kg) then chest (35kg). I try to lift as much as I can doing 3 sets of 10. I'm not hugely build, but I seem to have good upper leg strength for no apparent reason , i used to recreationally cycle as a kid pretty much everyday, so it seems Ive ended up built for cycling (big upper legs (in comparison to rest of the body), smaller arms, 6pack and really defined abdomen).

Random day during the week
Proper Biking

-Long distance ride usually around 20 miles on a dirt jump bike as I'm in the market for a proper road bike.
-Normally end up stopping somewhere half way as either my girlfriend wants to or i find a nice little hill to go cross-trailing on (which i subsequently have to push the bike back up again as they usually arnt the nicest of country paths )

Besides that...

I usually bike 2/3 miles into town or something or to the gym when I go during the week. Which will change when i start back at school to biking 6th form.

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I just used the heart rate calculator on one of the stickys:
Max HR = 204
Cardio Training Zone = 175 ish

Im 16 years old and my birthday happens to be in March, so im not sure if ill still be classed as a juniour at 17 or not but on average what is the standard or racing for that age (average pace/speed, distance, etc). I also live in Essex so if anyone knows of any local cycling oppertunities please reply .

I constantly try to up the intensity of my training routine either by adding more weight or by going for a longer time at a higher resistance.

Thanks for your interest.

 

Your training would be ok for the Xterra off road triathlon series if you just added some swimming. or looks like a good program for an adventure series race where they have kayaking instead of swimming.

 

One of my friend's brothers, Shaun Hurrel, competed in European championships for something like that i think!

 

bump.

yesterday i upped my training bike time to 30mins planning on riding for that long again tomorrow.