just getting into it

Quoted post said:

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

so I am just getting into road cycling seriously. just bought a scattante r-560 with 30 miles on it for 300 dollars. Getting ready for a 34 mile ride in May . Could use any advice on some good training plans and a good goal/pace that I need to be at to stay with the pack .

well I just got back into riding several months ago, while my goals are a bit different some of the same things would apply.

First just ride next to focus on speed during that duration I would do go hard intervals for 2x20 minutes. The way to ride harder and faster is to train harder and faster, but it doesn't appear you have a lot of base miles, which is a good start prior to going for speed.

Congrats. At this point just getting onto the bike 4 or 5 times a week, but at the least 3 times a week and riding an hour or so with a longer ride when you could squeeze it in would be great. Even if that longer ride is a 2-3 hour ride every week or two it will will help bump your fitness up. Start with what you can manage, volume needs to be ramped up slowly. But keeping the pace sensible there is no reason a healthy adult cannot ride for at least an hour to start. Even 30-45 minutes is better than nothing if tight on time but you are asking about "staying with the pack".

Don't worry about speed. Wind, gradient, even humidity can effect it and your pace really depends on current fitness so is really self determined but as cycling is a cardio driven sport there is no need to smash it everytime you go out, actually just the contrary. Getting stronger is primarily made up of three factors: Consistency, frequency, and moderation. It's ok to go hard sometimes and attack climbs as your pleasure demands, just make sure to go at a speed that will get you over the climb and finish the ride. Start your rides hydrated and fueled up and sleep and eat well after. If the ride goes longer than 90 minutes, make sure you have some snacks or energy gels handy. We only have enough stored glycogen in our muscles for roughly that long (depending on ride intensity) before we may need to replenish.

Even without a specific plan, your fitness will improve steadily for a couple months just riding around regularly at moderate pace (slightly labored breathing but still able to speak with riding partners). Your ride is in May. Two or three months of regular rides will easily have you in decent shape. Depending on the terrain 35 miles should take around 2 hours, 18mph. Race speed would be a little different. An easy way to add some intensity is to ride with others. However if every ride becomes a race, there will become a point of diminishing return.

Edit: Some source I came across indicated that 4 times a week increased fitness by almost 50% over 3 times a week. You get the idea. The more and longer we ride the stronger we become. Enjoy the new bike, ride as often as you can. The secret to getting better on the bike is mainly just about getting on the bike. Formal plans can be helpful, imo they're just not that necessary in the early days. Have faith, enjoy the riding, the fitness will come.

Quoted post said:

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

so I am just getting into road cycling seriously. just bought a scattante r-560 with 30 miles on it for 300 dollars. Getting ready for a 34 mile ride in May . Could use any advice on some good training plans and a good goal/pace that I need to be at to stay with the pack .

I take it that this is a group ride not a race. In which case there will be people going at all different speeds. And most of the more experienced (fast) people will be going longer distances.

34 miles is only 2 hours or so. 12-17mph is a reasonable speed for a ride of that distance depending on where you are at.

Look at a calendar and write down some goals. In March you should feel comfortable doing 15 mile rides. In April 30 mile rides. Don't have to do them everyday but once a week would be enough to tell if you are comfortable. Riding everyday is good, but not necessary.

Comfortable means not chafing and not being stiff after, having the riding skills so you are not tense, getting enough food and water on the ride.

Well--Me and two of my friends are doing a three way Triathalon-- one person per leg.
So it is a race, but winning is not the call--competing is.

With a little riding under the hood you should be fine. After a little getting used to things, 35 miles won't seem like much at all, of course 35 miles "as hard as you can" go is a whole 'notha can of wax. A lot of the early work on the bike is getting to know your limits - the #1 mistake many of us made (and sometimes still do), was simply going too hard in the first half (of whatever that distance was).

Quoted post said:

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

Well--Me and two of my friends are doing a three way Triathalon-- one person per leg.
So it is a race, but winning is not the call--competing is.

Certainly there will be people out there trying to "win." But many people will be out there to have a nice day.

Get used to riding the distance first. That should take less than a month. Then go out every couple days or so, do the distance, and try to improve your time. When the day of the event comes around, do what you can do. Be nice to event staff. If you wind up with the fast guys, good for you.

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You asked about a pace to stay with the pack. 20mph is a goal a lot of riders strive for. So 1:45 for the ride is reasonable. I regard 17mph as serious riding rather than casual riding. So 2:00 for the ride is also reasonable. Between 17 and 20mph some people will pass you and you will pass some people.

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Have fun.