Help for beginner

Hey equus,

I reckon if an exercise program isn't fun, then you aren't likely to stick at it very long.

The most fun you can have on a bike, is getting wind in your hair.

I, too, came back to exercise after a long break. I joined a coached group. The programme is always changing. Some months are hard. Some soft. Some in Hills. Some in pacelines or time trials. It is just the greatest fun out !

Is there some way you can get a bit of variation ? Are there local groups you can ride with ? What about a local coach ? If you contact some local clubs you'll probably be in a group before you know it, getting fitter and having fun at the same time !

Regards, MJH 😉

The Day 2 ride at 50-60% HR is too slow and too short to do much good for you at all.

I'd suggest swapping it for a 60-120 minute, "do whatever you feel like" ride on Day 6 or 7. Ride pace should be highly variable, with your average HR for the ride between 60-80% MHR. Mix it up and have some fun with it, or make up games like "push hard during the commercials," or "change the pace every song," or something like that. Goal is to break up the monotony and sweat a little. Good luck.

Thanks for the advice guy's. I am very aware that the routine will become quite dull, so I intend to get outside as and when the weather permits. I was more interested if the duration and intensity of the workouts would be in line with my goals.

From your answers it looks as if I am on the right lines but need to drop the day two exercise and replace it with a "floater" of up to two hours (60-80%) which I shall fit in during the week when I feel like it (likely to be day 6 or 7).

PS have started using a HRM at spinning classes and it's really helped! Lets just hope my [font='Times New Roman']enthusiasm[/font] stays with me during the winter months!

I think you are on the right track.

My 2 cents is: start with what you have listed and stick to it religiously. It looks like the long ride is your biggest effort of the week, so try to get psyched up for it. For example, I try to do my longer steady ride on the trainer while I am watching Sunday Night or Monday Night Football. That way, I am sort of doubly keyed into doing it. I know the game is on, and I know I want to get that workout in, so it really gets on the schedule.

If things are going well, after a while you may want to drop the easy 40 minute loosener for another workout on day 6 or day 7: Indoor trainer 45-60 mins (70-80% HR), something like 10 minutes warm up, 30 minutes steady effort, 10 minutes cool down.

Good Luck!