Need training advice

It has now been 3 1/2 years since your cry for help. There were several pieces of good advice - it you CAN'T ride a mile something could be wrong and a doctor's advice would be appropriate. Otherwise yo start with very easy rides and work yourself up. Even the cyclist in the worst condition with a couple of years of training like that can do a century - 100 miles. I am 75 now and have been riding for maybe 40 years and the end of last year entered an event on rolling hills that had about 2,200 people in it and when I crossed the line I was 182nd. Now I am DEFINITELY not fast. But while the other riders would fly by me on the route they would spend a lot of time in the rest stations while I would rest for 5 minutes and carry on. The route wasn't hard but the rest of the riders made it that way by riding so hard. I rode moderately with a fastest speed on the flats of perhaps 17 mph. That is fast for a rooky but not someone that has ridden a lot.

In any case, why don't you give us a report of what happened to you after all of that time?

 

He hasn't visited the forum in over 3 years. I wouldn't hold my breath waiting on a response.

 

Numerous studies have shown that the weight with which you can manage a maximum of eight to twelve repetitions has the greatest effects on the cross-sectional enlargement of the muscle. Depending on the exercise and performance level, this corresponds to around 60 to 80% of the maximum performance with which a single repetition can be performed. There is often a misconception that you can only build muscle by lifting heavy weights in the gym. Exercises with your own body weight are particularly suitable for strength training beginners to build up muscles. Only from a very high level of strength, or training in the direction of bodybuilding, additional weights are essential for optimal muscle building.

 

hello

you need to do alot of aerobic exersice not only on bike also by walking in high pace and squats to built up your strength.

intervals right now is not so good for you it just tells you that you are not there yet.

stick to 12 weeks of aerobic rides below 75% of FTPhr and the start to build speed and endurance.