Training advice.

[Dnblak]

Howsit all

 

right so Im fresh to cycling (apart from riding as a kid). but ive set my self a challenge maybe a impossible task but one im going to try non the less. 

 

task as close to 3:30 on the argus cycle tour (if i even get an entry). 

 

Ive been doing research on the nutrition and form and just in general.

ive been at it for two months and I've seen steady progress so far. im still slow i climb hills slower and im building endurance even SLOWWWWWER. 

 

1- how impossible is this task. 

2- does any one have a training plan to follow, or is it just ride till peg for now.

3- the guys that did the CACT in sub 4 how tough was it

 

also first post....

[KidCharlemagne]

Plenty of time to train for a 3:30. For now, your first two steps are, just ride as often as you can. Secondly, work on getting your body fat down to single digits over time. This will increase your aerobic capacity and your climbing ability. Worry about training programs and fancy interval sessions much later. Also, you'll need to do as many races in the spring and summer to work on that seeding for the CTCT.

[Kalahari Vegmot]

http://www.bicycling.co.za/training-nutrition/training-programmes/100km-sub-4-training-programme/

 

I have no idea of the quality but it says it's developed by The Doctor...

[Johan_Kleynhans]

Depends how old you are and what fitness base you have.

 

Do as much miles as you can (LSD long steady distance) to build a good platform for a number of months while listening to feedback from your body and allowing enough recovery time.

 

You should build it up to be able to ride more than 120 km in one go as a goal at least once a week eventually. Once you can do that and dont feel dead the next day half your battle is done.

 

Closer to the time you will have to introduce interval training. To do a 3H30 the pace will require your heart to be able to pump a lot of blood and oxygen even though the pace will not be as fast as the sub 3 hour people.

 

To spend 3H30 in the saddle for a race you need to be able to train for at least equal to that time a number of times but prefably more (4hours) regularly then you will have a solid base to use for intervals.

 

Disclaimer. This is how we used to do it 30 years ago.

[Dubber]

Theoretically riding a 3.30 is not an impossible task given that it's still 9 months away.

 

In practice your biggest problem is going to be getting a seeding that allows you to be in a '3:30' group.  (Yes, you can ride a 3:30 from the back of the start but then you have to be stronger than average).

 

How old are you, current weight and height?  TheHub will give you odds on making it :-)

 

In terms of training - 6 hours (structured) a week is sufficient to get to a 3:30 (talking from experience).

[buckstopper]

A ride of 3h30 would need an average speed of 31.5km/h. I would say that you should work on about a 10-15% faster speed in the race than what you can train at without the benefit of riding in a bunch over a similar distance come race day, (say 28-29km/h). If you can ride in a fast bunch, add up to 20% to your training speed ability. These numbers are for a course like the Argus IN GOOD CONDITIONS. The best training plan can only do so much. (I think the link to the training programme quoted above is a big ask for someone just starting out). It boils down to your genetic ability and determination/racecraft. A 3h30 is do-able if you're naturally athletic, in good shape, prepare well and get into a reasonable group from early on in the race. To stay motivated, set achievable goals along the way based on where you are now, and then build on your successes. Good luck!