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beginner training

  • 01-01-2009 3:44pm
    #1
    richiemack
    Registered Users, Registered Users 2 Posts: 230 ✭✭


    I posted this message on another thread, but I thought it may be useful for other beginners. Im sure someone has asked this question before, but could anyone outline a good training program for a beginner, how many days a week, distance, time etc. I had my first big spin on saturday, did 50km in 2 hours, but to be honest it was a bit ambitious and would like to build up a decent level of fitness to prevent getting disheartened from long fatigued spins. Hopefully other newbies can post their questions on training here too


Comments

  • #2
    DirkVoodoo
    Registered Users, Registered Users 2 Posts: 11,505 ✭✭✭✭DirkVoodoo


    Ok, im not posting a full training schedule (sorry!) but besided distance it is important to include intensity in any training program. Do this by getting yourself a decent heart rate monitor and mapping your maximum sustainable heart rate. You can then tailor your training schedule around this. Unfortunately a simple 50km + 10% per week doesn't include factors such as terrain (you may have noticed that 50km of hills is more tiring than 50km of flats) and changing weather conditions (50km of tailwind is a lot nicer than 50km of headwind).

    So, by training in various HR ranges you can measure with some degree of accuracy your actual fitness improvement.

    Also, try and find a nice hill, of decent length and time yourself to the summit, going flat out. One that is sheltered from the wind is preferable. You can then use this as a rough guide as to how your power is progressing.

    Its also important to incorporate some decent stretching and perhaps even some weight lifting into your routine. Cycling tends to shorten the hamstrings and make you less flexible. So, do plenty of hamstring and lower back stretches.


  • #3
    Junior
    Registered Users, Registered Users 2 Posts: 3,238 ✭✭✭Junior


    http://www.training4cyclists.com/12-week-cycling-winter-training-program/


  • #4
    Lumen
    Registered Users, Registered Users 2 Posts: 31,222 ✭✭✭✭Lumen


    IMO the most important thing at this level is to get out reasonably often (but not every day), have fun, and listen to your body. You can't help but get fitter.

    At beginner level the greatest risks are losing interest or injuring yourself from overtraining. I seriously knackered my back years ago by going too hard and too far, and it's taken me about 15 years to get back on the bike.

    Also, pay attention to your core strength. Circuit training, pilates etc are a good idea.


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