Looking for advice on training regime

Discussion in 'Cycling Training' started by Paul—p, Oct 21, 2019.

  1. Paul—p

    Paul—p New Member

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    So I’m relatively new to road cycling (2.5 months in). Average pace is pretty decent 20-21.5mph for 20-30 miles (solo)

    at the moment I’m not interested in investing into a coach but I’m pretty much clueless on how to schedule training. Getting a power meter soon to figure out my ftp but not sure how I will use that data to improve.

    Does anyone have any know-how or tips on how to make a schedule that would fit for my level of rider. My goal would be to bring up distance and endurance up to 50 mile rides and keep the same speed up the whole time.

    also might be important to mention I’m around 19 and 110lbs. Not really needing much in the way of weight loss and I’m getting to my prime. I don’t struggle with anything in particular I just am looking to improve overall.

    last couple rides:
    20 miles @21.1mph (most recent)
    16.8miles @20.4 mph
    31.30 miles @ 19.4 mph
    16.7 miles @21.5mph
    29.50 miles @20.4mph
     
    #1 Paul—p, Oct 21, 2019
    Last edited: Oct 21, 2019
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  2. Cyklopedia

    Cyklopedia New Member

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    Hi, it would be good to come up with some structure of training, it will help you and your body to adapt to specific workouts and track progress.

    Example week:

    Monday - OFF
    Thursday - Endurance/Tempo/Threshold
    Wednesday - Easy Endurance
    Thursday - Threshold/VO2 max
    Friday - OFF
    Saturday - Intervals, Neuromuscular Power, Anaerobic Capacity
    Sunday - Long Endurance

    It is good to start with FTP (Functional Threshold Power) Test https://cyklopedia.cc/cycling-tips/what-is-ftp-in-cycling/
    set up your zones https://cyklopedia.cc/cycling-tips/heart-rate-zones-and-power-zones/ and here is more about TSS (Training Stress Score) to have a better understanding how much training you should do https://cyklopedia.cc/cycling-tips/what-is-training-stress-score-tss-cycling/ I hope it helps a little, let me know if you have more questions.
     
  3. Paul—p

    Paul—p New Member

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    Ok will try this out. Especially the ftp test. Thanks!!
     
  4. Cyklopedia

    Cyklopedia New Member

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    You welcome!
     
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