How to train?

[reteid]

Do what most people do. Watch the following programs: The Big Bang theory, Entourage, Top Gear etc. etc. And then 1 month prior to the race, just start training frantically. You'll be fine.

 

On a serious note, you will have to do a combination of long rides (base training or TITS), intervals for VO2 Max improvement and sprints (flat and uphill) for strength and endurance.

Now I know why my training is so bad.I also add two and a half men.

[Enticement]

Hi JacquesZA, contrary to all the expert responses, the secret lies in defining exactly what you want to achieve, plan you journey (inclusive of milestones) and manage your progress. An imperative prerequisite is that you should not fall for someone else's or an off-the-shelve training programme - that is like using someone else's old toothbrush (it works but you tend to miss some spots...). Conditioning is like building a puzzle, you have to start with the corners and work your way to completion. The puzzle you will be building is your personal conditioning, taking you to your definition of sports performance. For that you cannot start in the middle of the puzzle as no 2 people are the same. That's what we call a personalized approach and it should continually be adapted according to progress and life style. If you're interested, look at my ad on a "personalized sports performance programme" under Classifieds/miscellaneous/services/coaching!

[Enticement]

Join a club

 

That is sound advice - have a look at www.xcosa.co.za, select the Club Hub tab

[Pieterg]

time ,time,time the longer you train over time the stronger you get

[Enticement]

Do what most people do. Watch the following programs: The Big Bang theory, Entourage, Top Gear etc. etc. And then 1 month prior to the race, just start training frantically. You'll be fine.

 

On a serious note, you will have to do a combination of long rides (base training or TITS), intervals for VO2 Max improvement and sprints (flat and uphill) for strength and endurance.

 

Hi krl747, you get many different types of intervals, each type aimed at a specific goal - which type improves VO2 Max? Also, the sprints are good, but are you sure they work for endurance?

[Enticement]

time ,time,time the longer you train over time the stronger you get

 

Hi PieterG, remember their is a vast difference between "riding" and "training". Time in the saddle plays an important role but considering the energy systems that fuel performance it will only take you to a certain point. That is why you have to understand the sequence at which you optimize your brain's ability to anticipate and regulate the manner in which it allows your muscles to perform during an event.

[Enticement]

Well i can easily do 20 km at the moment... But that is offroad and at a pace of about 14 kmph.

 

What exactly is intervals?

 

JacqueZA, at various levels of effort your body uses different energy systems for movement. The switch between aerobic (with freely available O2) and anaerobic (O2 not freely available) is your lactate threshold, telling your body to switch between energy system. Intervals are different types of activities that expose your body to the condition where it 1)produces lactate and 2)processes lactate as an energy source. However you have to adapt the level and the time of intensity, as well as the rest period to achieve 1 and 2 respectively. Their are other types of intervals as well ...