Beginners Training....

[alexn]

Hi everybody,

am relative new to road cycling (started a year ago) and am in need of some training tips to reach my goals.

 

Had a knee injury in April this year and started cycling again about a month ago. Knee feels fine and I jog/run without a problem. I have signed up for the Cape Argus Tour and in a moment of madness have also signed up for Die Burger Tour end of the month (Yes I know, fitness wise I think i will struggle)

 

What would be a good training plan, I ve been thinking of cycling twice a week in the mornings to Chapmans Peak and back from Seapoint (About 50km) before work and then do a long ride on Saturdays and a small one on Sundays. Is this a good idea? Or what distances should I go for and how often should i get out on the bike? I have been up Chapmans peak on Sunday, but was a relative slow climb, been easily overtaken by others.

 

Any advice/help would be appreciated. Thanks in advance.

 

 

 

 

 

[Slipstream Sean]

The burger is in 4 weekends time, which leaves 3 weekend rides. The best thing you can do is push yourself to 70km this weekend, then do 90km the next weekend, then the week before only do a 60km ride.

 

The 70km and 90km race is not about pace, it's about getting the distance in. So do that a t a low intensity. The 60km ride is your taper phase, here you ride a shorter distance BUT at a slightly higher intensity than you rode the previous weeks. If those rides take place on a sat, then do a recovery ride on the sunday of about 30km just to loosen up the stiff muscles.

 

I would also do 1 or 2 harder sessions midweek depending on what you can handle. Maybe 2 sessions of 1 hr(Tue and thu) riding at higher intensity...dont do max effort work as you dont have a base for that...and with injuries it's not a good idea. The week befor the race...just do 1 of these midweek sessions on Wed.

 

Dont worry about ppl passing you...us keen cyclists really have no life, and train too much to compare yourself to

 

You just want to finish the race to be seeded for the argus like hundreds of others...make some friends and struggle together. Good luck with the training

 

[alexn]

Thanks for the advice for the training. Much appreciated and had a good effect. Spend the past month, doing a few short rides and two long ones. Result was 3hrs and 3 minutes, not to bad for a month training and starting in group R. Could have been a bit quicker, but a dropped chain and spending to much time in the front, resulted in the last 15km being slower then intended. But thanks again for the tips and I will try to keep it up for the Argus.