Cycling Training Regimen

Quoted post said:

Originally Posted by dripdark [IMG]/img/forum/go_quote.gif[/IMG]

Hi everyone: It's my first post here... I'm currently working out the details of the Baja Bike Ride (plane tickets, etc.) on May 14, 2011. I've never done any serious bike races before, and the last time that I rode my bike for an extended period of time was when I was about 15. I'm curious to see if you guys can point me in the right direction to a starter's guide, or better yet an entire training plan... I'm a really active guy; I work as a personal trainer and I lift weights 3-4 times a week, so I know I've got a solid physical base, but I could use some help in starting a training program for the race... Any advice you guys have would be great! Thanks in advance.

Is this a sanctioned race, or more like a charity ride (sorry, I'm not more familiar with it)? I am assuming it is a charity ride where you may need to make time cut-offs, but not employ race strategy to set yourself up for an effective finish line sprint. If that is true, what you really want to work on is building up your distance and TIS (time in the saddle). It is terrific that you are in good shape, but since you haven't been on the bike in a while, you body will need some time to adapt to the new activity. I recommend reading threads on training for a century. This has been discussed ad nauseam here. In short, however, you will want to build up your mileage slowly, never increasing by more that 10%. As your mileage gets longer you will have to pay attention to on-the bike nutrition and recovery. If you give me more details about your event (like what the distance is), then I can probably be of a little more help.

Just a note (from an avid lifter) to not expect any conditioning you have achieved from lifting to be of any use in the cycling. If anything my lifting has actually caused more a strain for becoming a better cyclist.

If I Googled the correct event it is listed as a 50 mile fun ride in May.
Follow Calico's advice and you will be fine. 50 miles for a healthy individual will not take long to be in condition, but it depends on how you want to perform in it. I know Cat level riders that enter into charity events to set event records so even charity events can be challenging if the individual desires to make it challenging.

If you are riding at a recreational level in your first extended distance ride you can pace yourself, rest a bit at each sag stop and finish feeling fresh at the end with a little structured training. If you want to hammer start to finish start ramping up the cycling training and again, since I lift, I am not going to suggest you stop lifting, but do want you to know that conditioning from lifting will not transfer to the bike.

Quoted post said:

Originally Posted by Felt_Rider [IMG]/img/forum/go_quote.gif[/IMG]

Just a note (from an avid lifter) to not expect any conditioning you have achieved from lifting to be of any use in the cycling. If anything my lifting has actually caused more a strain for becoming a better cyclist.

If I Googled the correct event it is listed as a 50 mile fun ride in May.
Follow Calico's advice and you will be fine. 50 miles for a healthy individual will not take long to be in condition, but it depends on how you want to perform in it. I know Cat level riders that enter into charity events to set event records so even charity events can be challenging if the individual desires to make it challenging.

If you are riding at a recreational level in your first extended distance ride you can pace yourself, rest a bit at each sag stop and finish feeling fresh at the end with a little structured training. If you want to hammer start to finish start ramping up the cycling training and again, since I lift, I am not going to suggest you stop lifting, but do want you to know that conditioning from lifting will not transfer to the bike.

I can't really advocate any structured training for anyone who is just getting (back) into cycling. And since the event is early in the season, I would just suggest spending the winter working on base, and building the mileage slowly. I agree with felt that for a reasonably fit individual, it should not be too difficult to build up to 50miles. But still, build slowly or else risk injury. Start by riding 10-15mi, see how you feel, and build from there. . . slowly. As a new rider, you will actually see adaptations/fitness gains pretty quickly, which means that even if you don't do structured training (ie, no intervals, etc), your speed will increase naturally while you are building mileage. But don't try to break speed records, just ride lots and things should fall into place for you.