Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Go slower, get faster? Need suggestions for my training plan.

Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Go slower, get faster? Need suggestions for my training plan.

Old 03-13-11, 08:26 PM
  #1  
terence0708
Newbie
Thread Starter
 
Join Date: Mar 2011
Posts: 1
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Go slower, get faster? Need suggestions for my training plan.

Hello everyone,

I have been riding for around two summers only and I would love to do join some sport XC races in the coming summer.

I am a slightly fat small rider: 165cm(5”5), 60kg(132lbs) and 23 years old. In the last two summers I did 50 miles XC or 25 miles AM ride once a week, but haven’t touch my bike much in the winter.

The distance between my working place and home is 10.5 miles, 95% flat road(no hill in between). It takes me 56 minutes if I maintain my heart rate in Zone 2 (65-75% of MHR) and 46mins if I go as fast as I can(after a day of work). And I believe cycle to work can be a good way to train, but how can I use this 21miles(return) efficiently?

I have read some basic heart rate training glides (like this: http://www.bikeradar.com/fitness/tra...r-basics-28838), knowing that few hours in zone2 is a very efficient way to train. My questions are, will two set of one hour training work the same way or should I increase to zone3/4 due to the less training time?

In short I have to do two 10.5 miles ride, 4 to 5 days every week. How should I do it to get the most result? Can you please suggest a plan to me?

And finally English is not my first language, please forgive me if there are some funny grammatical mistakes.

Thank you very much, any ideas will be most appreciated.
terence0708 is offline  
Old 03-13-11, 09:48 PM
  #2  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 15,605

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 96 Post(s)
Tagged: 0 Thread(s)
Quoted: 2092 Post(s)
Liked 197 Times in 153 Posts
I recommend riding to work in zone 2. On the way home, on Wednesday and Thursday, don't ride steadily, but rather do intervals that simulate the accelerations and surges of the XC races. There are many types of intervals and pedaling drills. A mix of them is best, in my opinion. The other days ride home in zone 2.
Carbonfiberboy is offline  
Old 03-14-11, 04:24 AM
  #3  
meanwhile
Senior Member
 
meanwhile's Avatar
 
Join Date: Jun 2008
Posts: 4,033
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Your best bet is to buy a modern training book like The Time Crunched Cyclist and adopt its suggestions. Several days a week of intervals should be the core of what you do.
meanwhile is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
hobkirk
Training & Nutrition
20
06-08-15 08:25 AM
awir06
Training & Nutrition
2
07-31-14 09:09 AM
tchappel
Training & Nutrition
20
03-27-13 05:12 PM
SlowOlympian
Training & Nutrition
6
07-15-12 06:59 AM
sowe34
"The 33"-Road Bike Racing
37
02-04-10 01:41 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information

Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.