need help with training - teen

Discussion in 'Cycling Training' started by seksy_johnny3, Nov 3, 2005.

  1. seksy_johnny3

    seksy_johnny3 New Member

    Joined:
    Nov 2, 2005
    Messages:
    42
    Likes Received:
    0
    hey everyone,

    before i lay out my current training plan and diet, i was just wondering what intervals area?? also, i've noticed that my calves are really beginning to tone-up, but my quads dont seem to be doing anything. is there sumthing i can do about that?? perhaps another exercise etc?

    please post any remarks about the diet/regime, as i need all the advice possible. also, if you think i should also do some running, or sumthing please say. next year january, i start rowing which should create a more lean upper body.

    thanks,
    john

    Fitness



    Monday:



    6-7 am = 20km on velodrome



    GETTING ORGANISED x 1hr



    8:15-8:30 am = 3km ride to school



    SCHOOL x 7hrs



    3:15-3:30 pm = 3km home cycling



    RELAXING/HOMEWORK x 2hrs



    5:30-6:30 pm = 40km on velodrome



    TV x 1hr



    7:30-8 pm = working out



    Tuesday:



    6-7 am = 20km on velodrome



    GETTING ORGANISED x 1hr



    8:15-8:30 am = 3km ride to school



    SCHOOL x 7hrs



    3:15-5 pm = 10 km riding (riding home/to work)



    TENNIS x 1hr



    RELAXING/HOMEWORK x 1.5hrs



    7:30-8 pm = working out



    Wednesday:



    6-7 am = 20km on velodrome



    GETTING ORGANISED x 1hr



    8:15-8:30 am = 3km ride to school



    SCHOOL x 7hrs



    3:15-5 pm = 10 km riding (riding home/to work)



    RELAXING/HOMEWORK/TV x 2.5 hrs



    7.30-8 pm = working out



    Thursday:

    6-7 am = 20km on velodrome



    GETTING ORGANISED x 1hr



    8:15-8:30 am = 3km ride to school



    SCHOOL x 7hrs



    3:15-3:30 pm = 3km home cycling



    RELAXING x 1 hr



    4:30-5 pm = working out}.



    Friday:



    6-7 am = 20km on velodrome



    GETTING ORGANISED x 1hr



    8:15-8:30 am = 3km ride to school



    SCHOOL x 7hrs



    3:15-5 pm = 10 km riding (riding home/to work)



    5:30-6 pm = working out



    Saturday:



    9-10am = cycle 40 km



    10.30-11.30 am = swim 1 km



    FREE TIME x 6.5hrs



    6-6.30 pm = working out



    Sunday:



    Day off



    Summary:



    Cycling = 231 km

    Working out = 3 hrs

    Swimming = 1 km





    Diet



    Good breakfast


    1 glass of orange juice


    1 ½ cups of low fat/sugar cereal
    3 pieces of fruit
    ½ a cup of low fat milk on cereal


    1 glass of low fat milk



    Light lunch


    2 pieces of fruit
    1 ski-bar
    1 sandwich


    Small box of dried fruits



    Healthy dinner


    medium portion of lean red/white meat
    2 glasses of water
    3 pieces of fruit
    side plate of vegetable and salad
     
    Tags:


  2. macca1234

    macca1234 New Member

    Joined:
    Aug 9, 2005
    Messages:
    66
    Likes Received:
    1
    yeah i got an idea ride more!!! who cares what you look like! if you want to improve cycling then ride youre bike if you want to look good go to the gym. simple isn't it.

    you could fit in a ride @ 6:00 am - 8:15 am every school morning which should give you about 65 km's of riding and from school to dinner you could fit in another good 80km's or more if you are in a sun blessed location atm. have a rest day each week. long rides saturday 100km's plus and race on sundays. trust me you will look like a cyclist if you do all this matey. lose weight aswell;) less fat shows up youre bulges!!!
     
  3. whoawhoa

    whoawhoa New Member

    Joined:
    Oct 28, 2004
    Messages:
    1,029
    Likes Received:
    0
    Intervals are absolutely the best way to get fast. Basically, it means doing an "on" and "off" period. You will work at a given workload for a certain amount of time (from a few seconds to 20+minutes) and then rest for a certain amount of time. This will let you overload a certain energy system to cause specific adaptations.

    Go read this paper by Andy Coggan: http://www.midweekclub.com/articles/coggan.pdf. pages 16-20 are the ones that will interest you.
     
  4. Doctor Morbius

    Doctor Morbius New Member

    Joined:
    Mar 15, 2004
    Messages:
    1,792
    Likes Received:
    1
    Yup. They're also the most efficient way to get fit if someone is just into the fitness aspect of cycling and doesn't care to compete. Great for fat loss too.

    http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=8028502
    http://www.ncbi.nlm.nih.gov/entrez/...ve&db=PubMed&dopt=Citation&list_uids=11319629

    Intervals, however, are NOT good for goatee'd hippies wearing hemp shirts and sandals! :D
     
  5. roger89

    roger89 New Member

    Joined:
    May 29, 2005
    Messages:
    115
    Likes Received:
    0
    How do u see your calves begin to 'tone up'? As for me, my legs are pretty slim(long too). Almost like a girls leg! Probably would make me a supermodel one day .. :(
     
  6. scotty_

    scotty_ New Member

    Joined:
    Oct 26, 2005
    Messages:
    3
    Likes Received:
    0
    supermodel eyyy maybe not but cyclist legs before they really start beefing up are better than some of the ladies' legs who do nothing + u gotta love the tan aswell:p

    keep increasing distances, and spend more time training. im by no means an expert but I think the general gist of things would be to make workouts longer and intervals.
     
Loading...
Loading...