I want some free training advice please...?

[MintSauce]

A friend of mine wants to get into shape. He says he's can do 3 x 1-1.5hr sessions in the week and 1x longer session on weekends.

 

He is late thirties, currently weighs 106kg. He did a 3:15 Argus weighing 72kg about 15yrs ago.

 

He wants to do something similar and get his weight down to 80-85kg. Not sure if he has next year's Argus in mind though.

 

Do you guys think it's doable with the amount of time he has available...?

 

What would you recommend he do i.t.o intensity etc...?

 

He's very unfit at the moment

 

Thanks

 

 

 

[ShortLegs]

Ride his bike

 

No seriously, if he's that out of shape merely riding the times you've said he has free will get him some level of base fitness. From then he can look at formulating some kind of program with his specific goal in mind.

[ewep]

 

Minty, let him PM JellyTot.  She does programs and believe you me, they work!

 

ewep2007-11-28 03:13:14

[MintSauce]

Minty' date=' let him PM JellyTot.  She does programs and believe you me, they work!
[/quote']

 

 

Oi....read the heading again

 

 

 

 

[ewep]

I know dude, but I just found that having a "helping coach" makes life a bit easier.

 

BTW, I can like to being Afrikaans.  I not always understandings!

 

[Wonder Woman]

MintSauce, I have to agree with shortlegs. If he is really unfit just get him to start riding. He needs to get some base miles in before doing any hectric training.

 

He can join guys that are a bit stronger than him but it is no point going out and killing ones-self either.

 

[MintSauce]

ewep....I experienced the same when I used a coach earlier in the year but I don't think he want's to take it that serious.

 

Will get him to start doing some LSD stuff like shortlegs and WW said.

 

En ek kan vertaal as jy wil!

 

 

[racman]

It all depends on his mind. I did the West Coast Cycle tour lat Dec (o6) at 125kg. It was my first ride in 7 years (44 yrs old now). Did the 80 km, no training either but wanted to see what my residual fitness was. Suffered but did it in 3h57. Was seriousely embarrased but got my head right, lost 20kg and did the Argus in Mch07 in 3h59. So it can be done but you have to become obsessed with getting fitter and losing weight. Did DC on weekend now as well but still need to lose another 15kg, so if I can do it .....

 

 

[TitusTi]

Ride, alot! That'll be the best start, no need to be scientific about it yet.

[Harryn]

This would seem to be ideal - and its free. The online ed of Bicycling was on yesterday I think to publicise this

 

http://www.bicycling.co.za/static/challenge

[Harryn]

It all depends on his mind. I did the West Coast Cycle tour lat Dec (o6) at 125kg. It was my first ride in 7 years (44 yrs old now). Did the 80 km' date=' no training either but wanted to see what my residual fitness was. Suffered but did it in 3h57. Was seriousely embarrased but got my head right, lost 20kg and did the Argus in Mch07 in 3h59. So it can be done but you have to become obsessed with getting fitter and losing weight. Did DC on weekend now as well but still need to lose another 15kg, so if I can do it .....

 

 

[/quote']

Racman, did u do the 94.7 - if so what time did you do?

[Broker]

We've build an easy to use Excel Spreadsheet based on Joe Friel's book Training Bible for Cyclists. The only input required is the number of hours available per week and whether you want to do Base, Build, Speed, Power, Race etc for that week. It then calculate the time and tell you what to do every day. PM me should you be interested. Broker2007-11-28 07:26:46

[racman]

Racman' date=' did u do the 94.7 - if so what time did you do?

 

[/quote']

 

No, but will do the West Coast in Dec again and see how much I have improved by. (although did no training during winter and picked up a bit again)

racman2007-11-28 09:45:32