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Cycling training plans

  • 14-09-2009 8:58pm
    #1
    novarapid
    Registered Users, Registered Users 2 Posts: 197 ✭✭


    anyone have some good cycling training plans they would like to share ive reached a stage where i can't improve
    cycle today 23km time: 49.02 28.6 km p/h avg

    any tips to improve, ive been cycling about a year do mostly spins about an hour or 2 hrs during the weekends
    thanks


Comments

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


    Boards spins. Do you cycle on your own or as part of a group?


  • #3
    Caroline_ie
    Registered Users, Registered Users 2 Posts: 5,400 ✭✭✭Caroline_ie


    You have to be a bit more adventurous. Go to the hills, cycle longer, use a heart rate monitor and learn how your body works when on the bike. We can all push a little harder, but we don't know we can until we do. Joining a club would be a good idea.


  • #4
    E@gle.
    Registered Users, Registered Users 2 Posts: 1,516 ✭✭✭E@gle.


    avg speed isnt a good measuer of performance


  • #5
    velo.2010
    Registered Users, Registered Users 2 Posts: 3,010 ✭✭✭velo.2010


    I think your doing pretty well speed-wise. Aim for about 3 hours and dont take to big a break if you stop to refuel. Gradually learn to eat on the fly.

    Beyond 3-4 hours your average speed will probably begin to drop anyway(traffic, fatigue,etc.).

    The holy grail would be to do 90km in 3hours (30kph). Thats as good as it gets for a solo cyclist (novice/amateur)given the conditions.


  • #6
    novarapid
    Registered Users, Registered Users 2 Posts: 197 ✭✭novarapid


    thanks for the tips so far, ive just got a heart rate monitor used it today for the first time. interesting to see how the heart is working( max was 180 and average was 160) i cycle on my own usually, sometimes with a friend. Joining the local club isn't ideal as they cycle early weekend morning which don't suit. down the country so can't do boards spins. i've done some group spins and i know the difference they make.

    What i'm looking for is structured plans like Hal Hgdon's plans for running. Anyone know of anything?


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  • #7
    novarapid
    Registered Users, Registered Users 2 Posts: 197 ✭✭novarapid


    E@gle. wrote: »
    avg speed isnt a good measuer of performance
    what should i be using? i know average speed depends on so many factors ie wind, hilly/flat, effort etc


  • #8
    velo.2010
    Registered Users, Registered Users 2 Posts: 3,010 ✭✭✭velo.2010


    Plenty of plans availible online-cptips.com. However if your serious about stepping up the training maybe a fitness test/VO2 max might suit. It will give you a detailed readout on heart rate zones and workouts to suit your numbers and improve performance.


  • #9
    Murph100
    Registered Users, Registered Users 2 Posts: 1,088 ✭✭✭Murph100


    Caroline is spot on about hills and longer spins, killer hill repeats are your best bet for quick results.

    Next step get yourself this book before October if you can :

    http://www.chainreactioncycles.com/Models.aspx?ModelID=27817

    Read it, then read it again, plan your year and stick to it for one season. Throw away all the magazine/web workouts.

    Join a club if you can for long weekend spins, where abouts are you based ?


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