Training Advice for novice

[silkman]

Hi guys

 

I am an occasional weekend warrior. My goals are to get fitter, improve myself as a rider and be better on climbing

I don't mind doing the 94.7 in 5 hours

 

I have a trainer at home as I had scary experiences on the roads and cos of time constraints.

Can you guys please advise if the following training methods will serve my goals
-I've read stuff online and have basically just made my own schedule up.

 

I ride about 3 times a week.

 

2 days- 40 minutes, cadence of about 85 average, average power output 99W, ave speed 24.3

 

1 day- High Intensity Interval Training 20 minutes  as follows:

15 sec High Intensity, 15 sec recovery x2

30 sec rep x2

 

45 sec rep

60 sec rep x2

45 sec

30 sec X2

15 seconds x2

 

 

For this session- ave power 128W, ave speed 26.7km/h  

 

I would appreciate any help and pointers. Thanks

I do not have a heart rate monitor.

 

 

[HappyMartin]

How old are you? What is your weight and height?

[Eugene]

Considering your goals, you seem to be too obsessed with stats. Just ride your bike and enjoy it.

[silkman]

Thanks guys.. I'm 42 and weigh 73kg.

I don't think I'm obsessed with stats, just need some sort of measurable way to be a better cyclist for myself.

If I can do that by ignoring cadence, power etc please let me know, I would really appreciate it.

Thanks again guys.

[HappyMartin]

I think you need to spend more time riding really. I wouldn't worry about the intervals at this point. Just more time riding. At a moderate rate for now. Moderate meaning at an intensity where you are not so short of breath that you can't conduct a conversation.

 

You mention climbing. Climbing is all about power to weight. Increase power. Decrease weight. You will have to work out which will be easier to do. With your power to weight at the moment hills must be a bit of a challenge.

 

Give yourself a gentle warm up. Cool down at the end. Try for consistency. Four times a week minimum. Try to get about five hours a week as a minimum goal. That will help a lot.

 

Watch out for eating extra after the ride. It will provoke your appetite.

 

Don't be hard on yourself. Relax and enjoy the process. Rushing it doesn't work.

 

Everyone has their own way of tackling training and many will have a different approach to me. Find a routine that you enjoy. That's most important.

 

One piece of equipment I find indispensable is a heart rate monitor.

[silkman]

Thanks bro.

Resting heart rate now about 92.

If I get a monitor how should i train for a 45 minute session?

[HappyMartin]

That is a very high Resting HR. It's hard to give training zones without knowing a bit more info but at your age I think you need to be around 130 to 140 most of the time. But most important to listen to your body. In the beginning it should feel pretty easy. Build it slowly. Too much pain and it becomes hard to stay motivated.

[ChUkKy]

Thanks bro.

Resting heart rate now about 92.

If I get a monitor how should i train for a 45 minute session?

 

With a resting HR this high I suggest seeing a doctor, I hope its a typo.

If you want to get fitter, just ride your bike more often and get miles in the saddle

[silkman]

No that's my resting heart rate.. Guess I'm unfit.

Think I'll just cycle more and not worry about the nitty gritty for now.

Thanks for the gelp guys.

[porqui]

You need to define resting heart rate.

Resting heart rate is best taken just after you have woken up in the morning.

You cannot calculate RHR for at least a couple of hours of doing nothing after exercise.

 

If that really is your resting heart rate you seriously need to go and see a doctor and maybe a cardiologist.

 

If my resting heart rate was that high I would not get on a bicycle and exercise.

[silkman]

Thanks porqui

I've checked my rhr with an app on my phone in the middle of the day.

Maybe I'll see a dr as well.

Thanks for the advice

[Brickleberry]

silk man are you a smoker by chance? When I smoked my resting heart rate was close to that. Has come down hugely since stopping though.

[silkman]

Nope not a smoker.

Used the app this morning when i woke up.

Rhr was 85

[Veebee]

don't think a mobile app would be a great tool to check your HR. Look at purchasing a Blood Pressure monitor maybe ? and check it as soon as you get up. It will be a bit higher if you not well rested.

 

For your training, just go out and ride for now. Enjoy it. Once you get a good base you can concentrate on improving from there.

 

And I don't see hill training on your list, if you want to climb better then you have to do more hills.

[silkman]

Thanks for the advice

[ChUkKy]

Nope not a smoker.

Used the app this morning when i woke up.

Rhr was 85

 

If its the Heart Rate app on an iPhone specifically, that is pretty accurate.

I would definitely see a cardiologist in this case.