hi everyone I am lost

[thenubsterman]

hey everyone, i am relatively new to this thread, I'm 19 and am currently biking 10-20 miles a day 5 days a week, sometimes i slack and only go 3. I really dont know how to train, but i'm looking for a good training method, i also want to know what should i eat, and what i should stay away from. I want to start doing some bike races, so i want speed and endurance. The one bike race i'm doing is 28 miles. I know theres another one i want to do is 154 miles. Ask all the questions you want to ask, i'll be more then willing to answer, I just want some help. Plus i dont want to hurt myself along the way. So are there any other work outs I should be doing besides just biking. Thanks alot
Paul

 

[wiredued]

Mostly just concentrate to stay above your natural pace at least 50 minutes while riding outdoors and eat some sugar/carbs as soon as you get off the bike. Do a few 4 to 5 minute hill repeats one day a week. If training indoors on a trainer with a predictable speed to power relationship shoot for 92% of max speed for a given duration usually 20 minutes.

hey everyone, i am relatively new to this thread, I'm 19 and am currently biking 10-20 miles a day 5 days a week, sometimes i slack and only go 3. I really dont know how to train, but i'm looking for a good training method, i also want to know what should i eat, and what i should stay away from. I want to start doing some bike races, so i want speed and endurance. The one bike race i'm doing is 28 miles. I know theres another one i want to do is 154 miles. Ask all the questions you want to ask, i'll be more then willing to answer, I just want some help. Plus i dont want to hurt myself along the way. So are there any other work outs I should be doing besides just biking. Thanks alot
Paul

 

[jhuskey]

If you are doing a race thats 154 mile I would suggest that you find a partner to train with and get in some long training runs including a few century rides before the race.
Try and train at 80% of what you expect to be you max pace in the race.
Now, back to your question, I suppose what type of racer you wish to become.
Climbers need to be lean with endurance, sprinters need strong legs and upper body strength.

 

[thenubsterman]

ahh okay, i guess i never realise what upper body strength had to do with bike riding i realise when i ride, and when i'm done my whole body is sore just not my legs like most people think. I plan to be getting a partner shortly, so that should help. okay so i'm new with all this terms, like what are century rides, i read a little bit about them online, and what would be considered a sprinters, and what would be considered a climber?

 

[thekgb]

The 2 best pieces of advice for you to address these issues:

1.) search the archives here. they're just alot into getting a program up and running, and noone here can give you all that info. but theres plenty of good advice from smart folks there in the archives to keep you busy for a while. you should be able to extrapolate a decent program from all that.

2.) get a coach if you have the cash. even if you get someone who can just write up a monthly, bi monthly plan for you, it should be good enough to get you started.

-Best of luck

Mike

 

[flanman]

The two most useful things for me

1) plan on mixing intensity, endurance and recovery in your training. Figure out how many hours a week you can train and try to include two 1 hour long intense interval sessions in there

2) keep a simple training log. Record duration, intensity (perceived effort), miles covered and anything else you feel relevant, such as freshness. This really encourages you not to slack and to take a recovery day when feeling fatigued.

It can take 2-5 years to build up the musculature and aerobic efficiency to near their full potential. You can make very rapid gains in the first 1-2 years by just mixing intensity, endurance and recovery in reasonable doses. You don't need a coach. Coaches are more valuable when you plateau out and find it difficult to make advances.

 

[thenubsterman]

thanks, see this is what i need not someone telling me to get a coach, because you guys are doing it i need some pointers where I can start, right now I am keeping a log of how many miles i ride each day, and if one day i ride alot the next day i'll keep it short, just to loosen up. What kind of diet should i be keeping towards, or staying away from? So intensity, fast, and hard for shorter distances? endurance not so hard but longer miles?

 

[cpeters]

I would highly suggest going to you local book store and picking up a copy of Joe Friel's The Cyclists Training Bible. It has everything you need to know about biking, from terminology to training to nutrition. I think every cyclist should own a copy.

 

[flanman]

Friel's book is a worthwhile read, but he states clearly that it is for riders who have been training for some time.

There's no need to get to get involved with base, build and periodization for the first 1-2 years of training. it's when you start to plateau that it becomes invaluable.

In my view, mix up intensity (sprints, short intervals (2-5 minutes), long intervals (15-20 mins)), endurance and adequate recovery and one can make startling progress for the first couple of years.

You're young, you can get away with eating almost anything. But in general, eating a balanced diet with as much fresh food as possible will allow the most benefit. Avoid processed stuff and anything sugary. There are no supplements that are proven to be beneficial. Don't waste your money on energy drinks or gels unless you need them for convenience on long rides. I'm subsisting on boiled potatoes (carbs, protein), milk (fat, protein - but not during a ride) and fig bars(carbs) and don't miss energy products one bit.

I say, get out there, keep a diary, stay focused, mix it up and enjoy it.

 

[thenubsterman]

thanks you guys are being beneficial to me right now, sorry it took so long to reply went north for the weekend with no internet, i live in michigan last week it was 70's and beautiful today its 38 and cold.