To train or to ride...which is best

[Neverfit]

I have been introduced to cycling a year ago and as any newbie had my fair share of spills and aches during this time.

 

I managed to get to my fitness to a level where i can survive, and more importantly, enjoy the weekend rides.

 

As winter is approaching I cant see myself doing any of the night rides (Wed +Thu) that I would normally do , so I need some additional training to keep working on my fitness.

 

I have come across 2 cycling studios - Cycleopsvip in Rivonia, and Powercycling in Centurion, that offer the kind of training I had in mind. I am not a fan of going to Virgin, waiting for a spin bike and then have someone shout at me for an hour...

 

Which studio have you used - and what results have you obtained?

 

I have never done any FTP tests etc, and I am not trying to become a Tdf winner, i merely want to keep chipping away at the fitness and endurance block...

 

 

 

 

[Jakkals.]

Welcome to your first winter of riding. (I'm assuming)

 

Heart rate monitor will be enough.

 

If you love riding, spent hours in zone 3(76%-90% of FTHR) and some in zone 4(91%-105% of FTHR) if having fun over weekends is your aim.

[Rob Mortimer]

I use the Power Cycling studio in Pierre van Ryneveld, assume this is the one you are referring to?

 

I don't get there as often as I would like but think it has made a big difference to my conditioning and strength.

 

Great bunch of guys & girls running the studio, good value for money, convenient booking system with a variety of times and additional extras like a weekly core training (presented by Paul Cordes) and you can book to train outside of normal classes if need be.

 

In short ....... highly recommended!

[BDF]

If you live in Centurion, go there. It may be unfair is some small details but these studios tend to all have great technology and equipment. Do this if you do not want to train alone of with some mates on an indoor trainer at home.

 

Personally, I would buy a good indoor trainer, build a trainer wheel with a slick for your bike and train at home. Put on music and work out your own interval sessions or use Sufferfest or CTS training videos (or similar) to guide your sessions. I do all of these to add variety.

 

MUST HAVE: Heart Rate Monitor

ADDS QUALITY: Cadence and speed sensor (Speed sensor on back wheel of course)

SESSION LENTHS: Shortest  = half an hour; Longest = how long do you want?

 

My 2 cents worth!

[Neverfit]

Welcome to your first winter of riding. (I'm assuming)

 

Heart rate monitor will be enough.

 

If you love riding, spent hours in zone 3(76%-90% of FTHR) and some in zone 4(91%-105% of FTHR) if having fun over weekends is your aim.

Thanks Anton,

 

I do net own a HR monitor...yet... This newbie still has a lot of toys to gather... Haha.

 

I will do the FTP to determine HR zones and then invest in a decent HR..

 

Thanks for the advice!

[Neverfit]

I use the Power Cycling studio in Pierre van Ryneveld, assume this is the one you are referring to?

 

I don't get there as often as I would like but think it has made a big difference to my conditioning and strength.

 

Great bunch of guys & girls running the studio, good value for money, convenient booking system with a variety of times and additional extras like a weekly core training (presented by Paul Cordes) and you can book to train outside of normal classes if need be.

 

In short ....... highly recommended!

Thanks Rob,

 

It's the same guys I am referring to yes...

I have chatted to Paul about joining them on Tuesdays for the core training.

 

They are closer to home as well, only problem is the traffic leaving Centurion at 6h20 in the morning via N1 south is not fun....that's why I was looking at the Rivonia studio.

 

How often should one go to the studio without over doing it and causing more harm than good?

[Cheese]

I have been introduced to cycling a year ago and as any newbie had my fair share of spills and aches during this time.

 

I managed to get to my fitness to a level where i can survive, and more importantly, enjoy the weekend rides.

 

As winter is approaching I cant see myself doing any of the night rides (Wed +Thu) that I would normally do , so I need some additional training to keep working on my fitness.

 

I have come across 2 cycling studios - Cycleopsvip in Rivonia, and Powercycling in Centurion, that offer the kind of training I had in mind. I am not a fan of going to Virgin, waiting for a spin bike and then have someone shout at me for an hour...

 

Which studio have you used - and what results have you obtained?

 

I have never done any FTP tests etc, and I am not trying to become a Tdf winner, i merely want to keep chipping away at the fitness and endurance block...

I use Virgin through out the year but more so in the winter.

Also do not join the Spinning studio guys but uses the Wattbike. It is a great training tool for me. What is great about training indoors is that you can concentrate on the correct effort much better as you do not have to look out for obstacles etc.

[Speeltyd]

All of the above advice is very valid.

I was where you are now, and started doing specific interval training - twice a week, plus once a week "legs" at the gym and weekend cycling outdoors. My FTP Watts/Kg upped from 2,3 to just over 3 - and I can really feel and see the difference in the level of enjoyment of my weekend rides. I am just that much fitter and stronger.

I recommend that you go to Paul-them twice a week, but keep on working in the gym as well.

 

I have invested in my own indoor trainer (CycleOps - similar to what they have) and now my wife train as well - which is great as we tandem a lot and it's nice that she can now also "pull her weight...."

[fanievb]

Welcome to your first winter of riding. (I'm assuming)

 

Heart rate monitor will be enough.

 

If you love riding, spent hours in zone 3(76%-90% of FTHR) and some in zone 4(91%-105% of FTHR) if having fun over weekends is your aim.

 

 

pffft 5 all way pappie #varkhart 

[madbradd]

I ride for fun, but I find increased fitness = increased enjoyability. Haven't hit that stage where the required effort /volume decreases the enjoyability, I expect that will be different for everyone. 

[Veebee]

The indoor interval training will help, but I think you should also invest in good winter gear and go enjoy being outdoors.

 

There is only soo much of indoor training 1 can do before you get bored. I lived in JHB last year and rode in the first few weeks of winter, and strangely enough I enjoyed it.

 

End of the day, find what works for you

[Neverfit]

The indoor interval training will help, but I think you should also invest in good winter gear and go enjoy being outdoors.

 

There is only soo much of indoor training 1 can do before you get bored. I lived in JHB last year and rode in the first few weeks of winter, and strangely enough I enjoyed it.

 

End of the day, find what works for you

I was considering doing the indoor training max 3 times a week - Mon/Wed/Fri and then do the normal shop ride or social rides on the weekend. I wont survive doing only indoors, I need the fresh air and fun that comes with weekend riding.

 

I do not have any set gym routines but will have to look at something to increase core strength - will chat to Paul in the week and maybe start joining his classes from next week.

 

I have to Agree with the sentiment that teh fitter you are, the more fun it become. I used to almost die on very ride, adn as the fitness increased, i started suffering less and smiling more.

I trust the indoors will have me crying a few times looking at the sufferfest etc, but in the end it will make all the hours out in the open more enjoyable

[Pure Savage]

Try and get some of your mates signed up as well, helps with the motivation!

 

Good luck and "enjoy" as you will probably not enjoy the IDT, but will really enjoy your fit rides come Sept!!

[Rob Mortimer]

Thanks Rob,

 

It's the same guys I am referring to yes...

I have chatted to Paul about joining them on Tuesdays for the core training.

 

They are closer to home as well, only problem is the traffic leaving Centurion at 6h20 in the morning via N1 south is not fun....that's why I was looking at the Rivonia studio.

 

How often should one go to the studio without over doing it and causing more harm than good?

 

I think everyone is different, you will need to see how you do. Sessions are pretty intense if you do them with purpose and I can't do more than two a week but I have always struggled with recovery from really hard workouts. I also like to get outdoors and get my longer rides in which also reduces the amount of time available

 

Why don't you train at night - they have classes at 17:00/18:00 and 19:00?

[Neverfit]

Ok... So my 1st FTP is booked for tomorrow evening.... my legs are not as optimistic about this...Haha

 

As a pole in the sand  - what is a weak / half decent / decent FTP / w/kg result to expect on your 1st FTP?

 

I am not racing snake - not even close - but can (nooo....FEEL i can ) do at least some decent riding. I have been cycling for a year and mostly weekend and 2 night rides a week..

 

I just want an idea of what result to expect and what to aim for in % gains going forward...

[Christian van Zyl]

I have been introduced to cycling a year ago and as any newbie had my fair share of spills and aches during this time.

 

I managed to get to my fitness to a level where i can survive, and more importantly, enjoy the weekend rides.

 

As winter is approaching I cant see myself doing any of the night rides (Wed +Thu) that I would normally do , so I need some additional training to keep working on my fitness.

 

I have come across 2 cycling studios - Cycleopsvip in Rivonia, and Powercycling in Centurion, that offer the kind of training I had in mind. I am not a fan of going to Virgin, waiting for a spin bike and then have someone shout at me for an hour...

 

Which studio have you used - and what results have you obtained?

 

I have never done any FTP tests etc, and I am not trying to become a Tdf winner, i merely want to keep chipping away at the fitness and endurance block...

The pain cave is the best indoor studio I have seen in the last 5 years:

 

http://www.paincave.co.za

 

Dion Guy is the owner and also gives proper tests including Lactic Threshold Testing. 

 

I'f you're looking for the best... Check them out.