new to the sport what the best way to train

[ricky776]

hi

iam new to the sport and want to take up road raceing whats the best way to train and how offten


thanks and bye

RICK

 

[RapDaddyo]

I follow Andy Coggan's schema, but I am also looking at Ric Stern's schema (see below). They're similar but Ric's schema is based on a maximum effort power vs. a 40K TT power and it has overlapping zones. Get a PM to make most efficient use of your training time -- apart from the frame, wheels and drivetrain, it's the most important piece of equipment on your bike. How much to train? How much time do you have? I train 14-20 hrs/wk. Don't expect instant results -- it's like water dripping on a stone. I just resumed training for racing about 3 1/2 months ago and I don't expect to be ready to clip in at the start line until next Spring. But, then I don't much like the idea of paying a fee and getting dropped. I can do that for free with the local semi-pro race team.
http://www.peakscoachinggroup.com/Power_Training_Chapter.pdf
http://www.cyclingnews.com/fitness/?id=powerstern

 

[jerdz]

Hello!

Say i don't have enough money to buy a power meter, is there another way to gain speed and distance effectively? Would an additional 5km every ride be beneficial for distance while increasing increments of 2-3kph to average speed help? I'm happy to say that my bike route has a fair share of climbs and flats.
Thanks!

 

[RapDaddyo]

Hello!

Say i don't have enough money to buy a power meter, is there another way to gain speed and distance effectively? Would an additional 5km every ride be beneficial for distance while increasing increments of 2-3kph to average speed help? I'm happy to say that my bike route has a fair share of climbs and flats.
Thanks!

Both Andy's and Ric's schemas have training zones defined by both power and HR. A HR monitor, while not as good as a PM for managing your training regimen, costs less than $100. As to increasing speed, the key is spending 2-3 days a week doing intervals rather than riding slightly faster each week at a steady pace. If you read Andy Coggan's discussion of the training benefit of each training zone, you'll understand why.

 

[jerdz]

Both Andy's and Ric's schemas have training zones defined by both power and HR. A HR monitor, while not as good as a PM for managing your training regimen, costs less than $100. As to increasing speed, the key is spending 2-3 days a week doing intervals rather than riding slightly faster each week at a steady pace. If you read Andy Coggan's discussion of the training benefit of each training zone, you'll understand why.

Wow! Superquick reply! thanks! I haven't seen any bike shops in the Philippines selling power meters lately so, hopefully they become pretty ubiquitous in the coming years. Maybe i can get that heart rate meter by christmas...

When you say intervals, you mean that i ride 20km on day 1, then 25km on day 2 then 20km again on day 3? Then on the next week, day 1 is 25km, on day 2 30km, so on, just like climbing the stairs gradually? The speed doesn't matter? I can go at an average of 25-28kph on the flats, 16-18kph on the hills so far.

I downloaded the andy pdf file and found it too technical while Ric's page was a bit easier to understand.

Thanks!

 

[AussieRob]

He really means intervals like 1km hard then some easy recovery, repeat. I do 1.2km intervals 2 sets of 5 repeats. It might not sound like much, but its bloody hard work.

 

[jerdz]

He really means intervals like 1km hard then some easy recovery, repeat. I do 1.2km intervals 2 sets of 5 repeats. It might not sound like much, but its bloody hard work.

That clears it pretty much, Thanks! Time to ride then!!!