workout help

Karen K said:

[font=Times New Roman]Hello,[/font]

[font=Times New Roman]I am new to this site and it seems very helpful. I was wondering if anyone could give me some advice. I am a competitive 30yo female road cyclist, trying to design a workout that would improve my max oxygen consumption. Can someone give me ideas on frequency, intensity, time, & type? thanks [/font]

Contact Ric Stern....he's a moderator on this forum and can tailor a program for cyclists of all levels. Here's the link....

http://www.cyclingforums.com/www/showcase/coaching

Karen K said:

[font=Times New Roman]Hello,[/font]

[font=Times New Roman]I am new to this site and it seems very helpful. I was wondering if anyone could give me some advice. I am a competitive 30yo female road cyclist, trying to design a workout that would improve my max oxygen consumption. Can someone give me ideas on frequency, intensity, time, & type? thanks [/font]

If you're wanting a *specific* answer it may be out of the scope of the forum (or at least my response to the forum). Possibly, it sounds like you could do with some coaching advice, for which you can contact myself or my Associate coaches at www.cyclecoach.com or email me at [email hidden]

on the other hand, a good session that will increase MAP (see http://www.cyclingnews.com/fitness/?id=powerstern for definition of MAP) can be found here http://www.cyclingnews.com/fitness/trainingstern.shtml

additionally, other such similar sessions as short hill efforts of 3 - 8-mins will also increase VO2max, and MAP.

As regards frequency, volume, intensity, etc., these would be highly specific to you, your goals, your current fitness level and the time that you have available to train.

Thanks Ed

Cheers
ric