Road training program

[Grayskull]

if you find the hills easy then I would say more than half your work is one for a sub4

The endurance training may be a bit boring, but it is easily overcome by learning to sit in the bunches and doing minimal work there

I did very little training for this Argus (first kid born) - less than 3 months training an managed a 4h37. Woulda proly made a 4h15 if I hadn't stopped in Jubilee Square and lost a very quick group. and im not really good on the hills

My training in that time were mainly 2or3 30-40km rides with climbs and only did 3 long rides - a 50km, a 80km and a 105km

 

And endurance training in CPT is easy as there are ALWAYS routes that have distance as well as some nice training climbs to relieve the "boredom"

Edited March 17, 2011 by Grayskull

[chris_w_65]

Get 300km a week in, ride with people faster than you so you k@k off to stay with them.

[niklasvm]

I would suggest that you get a good training book. There are many very useful books out there.

 

I can recommend the book by Joe friel "Training bible for Cyclists" It helped me a lot.

 

 

Joe Friel

Paperback, 330 pages, February 2009

Buy now: R248.00 R203.00 - save 18%

 

 

http://www.loot.co.z...CFcoa4Qod6FyG9g

 

any idea where to to get the book locally in a store?

['Dale]

Any advice for a newbie on the Road.

 

Looking to improve my ability on the road with a better structured program than just riding aimlessly.

 

After this Argus (my first road race ever), i would like to break 4hrs next year, but intend doing a couple more road races in between and train a little smarter.

 

 

Remember i am new to this so please explain all acronyms and terminology.

Great relevant thread for me too, Chubba.

 

I just can't stand structure. Thus, not motivated to follow a training programme.

 

BUT my travel calendar in the world of work over the next 18 months will demand very determined and organised riding.

 

Will follow this thread with great interest.

[Andrew_ew]

I am also new to road cycling - best thing I have done so far is to join a club - the guys are really willing to help newbies and have tons of experience which they are very happy to share. Sort of like the Hub but actually cycling next to you.

 

Club rides will also give you experience of group riding and motivation to train.

[vanniri]

Since I am no pro and have a day job rather than having a structured programme my training is divided into categories, e.g. recovery, warm-up, endurance (3 levels), tempo, etc. These categories are based on my reference work on cycling (you can choose any training book/article as your reference, I doubt if they differ much).

 

For each category I have target durations per period (I work on monthly and weekly). Again these are based on my reference work on cycling.

 

Basically my training involves pushing VO2MAx via lots of endurance rides (not tempo) and lots of Threshold work, both endurance (20 min repeats) and power (2-5min repeats).

 

I keep record of each day´s cycling in Excel (category + duration). I also take notes on the exercise type and how I felt during the training. Each week I review the past and adjust my plans for the upcoming week to ensure I stay within the target durations above.

 

I also have a few graphs, etc. to help.

 

I only cycling using time/duration. Note: I have trained with HR monitors before and have a pretty good idea of my PE

 

Other relevant points:

 

I do only Mtbíng

During the week I only use a trainer

I sometimes do two sessions/day during week

I work from 7:00 to 18:15 week days (I adjust training depending on work stress)

I travel extensively via air (at least 8 hours flying time per week), I treat these as rest days