First I want to say thank you in advance for reading this post.
My background is that I have been riding as part of my gym routine as I never had the time for cardio with the weight training so I used it for commuting. Started to enjoy the rides alot and started to take alot of spinning classes. Got so addicted that I upgrdaed to a hybrid cannondale and made my goal of doing a tour from NYC to Boston and than NYC to Baltimore. I did some preparation, put in some miles and did both rides each taking two days and than did a couple centuries like the Transalt and MS Ride.
I than decided I wanted to get more serious, gave my cannondale to a friend, bought a Cervelo R3 with the goal of my first race. I also through ebay put together a Lemond Poprad for training with alot of mixed up parts. Anyway all my riding was very unplanned. I decided I had poor handling skills and needed to be more planned so when I bought the bike I found a coach. Just from a couple sessions I felt my handling skills went way up and he was also nice enough to send me a plan for a week by week training. He knows I like the gym so worked that in.
On Mondays, Gym, Tuesdays, 2 Hour Tempo, Ride with 35 min Intervals, Tempo 70-75% Intervals 80% with 70-75 rpm, wed, gym, Thursday, same as Tuesday, Friday rest day, Sat, 4 hour endurance ride, 2 x 50 min intervals 60-65% intensity with 95-100 rpm and Intervals at 75-80% with 75-80 rpm, sunday, 3 hour endurance ride, 65-70% intensity wth 90-95 rpm.
It changes slightly from week to week. I am 41, have a couple steel plates in my left ankle but never seemed to stop me before. I have been trying to keep up and keeping close but tough for time. Next I am a morning person and he said I should come on a couple team rides at 7:30pm and boy was I just completely thrown a curve. They got into double file, single file, pulling and while he was saying 70-75% hrm, everyone was at about 90-95% and all in the highest gear hammering. Kept up for 2-3 laps but was than blown out of the water. Surprised though how riding in a line can make you so much stronger.
Well I feel like a much stronger rider from only doing it for about 2 months but my body aches like never before especially the knees. I guess I am wondering is this too much too soon and are these team rides good for me? Last my goal is simply to do a race before the end of the year and to do longer tours.
He had me take a Lactate Acid Test and I am awaiting the results which I am interested in. I trust him as he is a pro but when we get into a team ride .. oh boy! What do you guys think about my training so far. What should I focus on?
It is funny I used to think the Night Rides at Central Park were nuts and know I am one of the nuts. Seeing those joggers jumping into the woods as we do about 30 is something.
-jfs
My background is that I have been riding as part of my gym routine as I never had the time for cardio with the weight training so I used it for commuting. Started to enjoy the rides alot and started to take alot of spinning classes. Got so addicted that I upgrdaed to a hybrid cannondale and made my goal of doing a tour from NYC to Boston and than NYC to Baltimore. I did some preparation, put in some miles and did both rides each taking two days and than did a couple centuries like the Transalt and MS Ride.
I than decided I wanted to get more serious, gave my cannondale to a friend, bought a Cervelo R3 with the goal of my first race. I also through ebay put together a Lemond Poprad for training with alot of mixed up parts. Anyway all my riding was very unplanned. I decided I had poor handling skills and needed to be more planned so when I bought the bike I found a coach. Just from a couple sessions I felt my handling skills went way up and he was also nice enough to send me a plan for a week by week training. He knows I like the gym so worked that in.
On Mondays, Gym, Tuesdays, 2 Hour Tempo, Ride with 35 min Intervals, Tempo 70-75% Intervals 80% with 70-75 rpm, wed, gym, Thursday, same as Tuesday, Friday rest day, Sat, 4 hour endurance ride, 2 x 50 min intervals 60-65% intensity with 95-100 rpm and Intervals at 75-80% with 75-80 rpm, sunday, 3 hour endurance ride, 65-70% intensity wth 90-95 rpm.
It changes slightly from week to week. I am 41, have a couple steel plates in my left ankle but never seemed to stop me before. I have been trying to keep up and keeping close but tough for time. Next I am a morning person and he said I should come on a couple team rides at 7:30pm and boy was I just completely thrown a curve. They got into double file, single file, pulling and while he was saying 70-75% hrm, everyone was at about 90-95% and all in the highest gear hammering. Kept up for 2-3 laps but was than blown out of the water. Surprised though how riding in a line can make you so much stronger.
Well I feel like a much stronger rider from only doing it for about 2 months but my body aches like never before especially the knees. I guess I am wondering is this too much too soon and are these team rides good for me? Last my goal is simply to do a race before the end of the year and to do longer tours.
He had me take a Lactate Acid Test and I am awaiting the results which I am interested in. I trust him as he is a pro but when we get into a team ride .. oh boy! What do you guys think about my training so far. What should I focus on?
It is funny I used to think the Night Rides at Central Park were nuts and know I am one of the nuts. Seeing those joggers jumping into the woods as we do about 30 is something.
-jfs
