Cycling Training · Public discussion

Newbie needs help for charity ride!!

Started by Lycraboy92 · · Last activity · 2 posts · 908 views

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Cycling Training
Published
12 November 2010
Last activity
12 November 2010
Original author
Lycraboy92
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RecoveryNutrition

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  1. Original post
    Lycraboy92
    Archived post
    #1

    Hi, this is my first post on this site so i'm not really sure if this is the right place.

    Basically i'm 17 have been riding for about 5 years (so not technically a newbie) and do all of my riding on the roads, I clock up anywhere between 40 and 70 miles a week.

    I'm hoping to do the christies charity bike ride next year but I figured I need to get into training for it.

    So my question's are:

    How do I go about improving as a cyclist, I would like to improve both endurance and speed/power

    also I need to sort my diet out so any help with this would be great,

    I really do not know anything about training or what to eat for cycling but would really like help in developing as a cyclist.

    Thanks for any help
    Sean

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  2. CalicoCat
    Archived post
    #2

    Hi Sean,
    There is tons of information out there, but I am going to give you the short version.

    First of all, "ride lots". Slowly build up your weekly mileage. Increasing in 10% increments is generally recommended.

    Listen to your body. Everyone is different in terms of what food works for them, and how much rest is required. In terms of nutrition, as you increase your mileage, you will need to replenish glycogen stores (carbs) during your rides. Bring energy bars and gels on your rides and see what works for you. Eat before you are hungry and drink before your thirsty because if you get behind on these things it can quickly become too late to catch up.

    Eat something (protein and carbs) within 20min or so of a ride, as your body is most receptive to nutrition then (really speeds recovery).

    Take a couple of rest days each week, more if you are feeling tired/sore. Also, don't underestimate the benefits of active recovery. Ride easy on days after long/hard training rides. Just make sure that "easy" Is really truly easy.

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