need help with training - teen

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

 

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!!!

 

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.

 

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!

 

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 ..

 

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

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.