Hey all, name is William, I am starting to bike more and would really like to get into racing. I know before I do that I have to train and I'm in the very beginning phases of that now.
Day 1: chest, back, abs, 30 mins of biking
Day 2: 130 mins of biking
Day 3: off
Day 4: shoulders, legs, abs, 30 mins of biking
Day 5: off
Day 6: biceps, tricps, abs, and 30 mins of biking
Day 7: off
Please help!!!!!
New to the biking world!!!
Moderators: Boss Man, cassiegose
Hi William,
If you want to start racing, you need to:
1. build up your endurance - so 2 sessions of 30min and 1 of 130min is probably not quite going to cut it.
The 130min is great, but your other 2 sessions need to be a bit longer. I suggest you increase by about 10% per week for 4 to 6 weeks then you can start putting in some intervals and hills.
2. In your abs sessions, do a fair few Pilates moves as they help more than anything in core stability.
3. You need to stretch alot, in particular your gluets and hamstrings, keeping them loose will help prevent back pain often associated with distance cycling
4. While riding, concentrate on cadence more than speed. Get your legs used to going at a comfortable (But not slow) cadence of between 75 and 90, and stick to that throughout your rides. This might mean you are on smaller gears, but in association with your legwork in the gym and future training, its going to give great results.
5. remember to keep your arms and shoulders relaxed when you're riding, too many people hold the handlebars like they are squeezing the life out of them.
Hope this helps a bit
Peace
If you want to start racing, you need to:
1. build up your endurance - so 2 sessions of 30min and 1 of 130min is probably not quite going to cut it.
The 130min is great, but your other 2 sessions need to be a bit longer. I suggest you increase by about 10% per week for 4 to 6 weeks then you can start putting in some intervals and hills.
2. In your abs sessions, do a fair few Pilates moves as they help more than anything in core stability.
3. You need to stretch alot, in particular your gluets and hamstrings, keeping them loose will help prevent back pain often associated with distance cycling
4. While riding, concentrate on cadence more than speed. Get your legs used to going at a comfortable (But not slow) cadence of between 75 and 90, and stick to that throughout your rides. This might mean you are on smaller gears, but in association with your legwork in the gym and future training, its going to give great results.
5. remember to keep your arms and shoulders relaxed when you're riding, too many people hold the handlebars like they are squeezing the life out of them.
Hope this helps a bit
Peace