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goldenballs
Yahoo User
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 Posted: Wed Dec 19, 2007 10:38 am Post subject: how many hours a week should he trian? |
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| my brother is doin 4 hours on sat an same on sunday he wants to up it till 12 hours week buy march an he cycles at high cadence each averaging 110rpm an speed about 17 mile per hour on flat road . he a cat 3 rider in open race an wants to be come a second cat but he wonders should he use more big gears or stick in what he at till race seasonhello mr g an mr top contributor yes spins 4 hours sat and 4 sun he has no time during the week because of the dark evenings but does weights tue an thursday nights . he did not take cycling up til july past so this is a base trianing and he did ask his club but they are very secretive an all different veiws but once the evenings change he will spread his cycling out and forget about the gym . how many hours a week should he aim for or miles in feb and what gears? His open races starts in first week of march |
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onlyme Mr G
Yahoo User
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| Posted: Wed Dec 19, 2007 10:47 am Post subject: |
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| 110rpm @ 17Mph is a high cadence but something else concerns me!Training for 4 Hours a day over a weekend is a bit unbalanced! - It needs to be spread a bit and as a cat 3 rider he should know better! he should certainly try mixing his riding and try some big gears, surely his club should be helping him out though?Having said that I have degenerated in my training until after Christmas! lol. |
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M R
Yahoo User
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| Posted: Wed Dec 19, 2007 12:17 pm Post subject: |
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| I agree with Mr G. Unless you're leaving a lot out that sure is a limited training routine. And yes some big gear stuff is sorely missing. Even in the off season 110 rpm @ 17 mph on the flats? That's easy spinning for a cat 3, some of that is OK but 4 hrs at a crack? BTW 12 hrs a week isn't bad. If he doing the spinning just as maintenance for a couple months - that's not a problem. I would still mix it up more. I hope the training changes as spring arrives. Being a racer, I'm sure that's the plan. I'm not sure why you are asking this for him. He should be well aware what is the common training routines for all the guys he races with. It's not a secret. |
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Zarathustra
Yahoo User
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| Posted: Wed Dec 19, 2007 7:48 pm Post subject: |
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| Boy do I remember those days.Glad I don't have to do that anymore... |
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Dan M
Yahoo User
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| Posted: Thu Dec 20, 2007 4:15 pm Post subject: |
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| i don't believe that timon would be able to beat all cat 3 in first gear it's pretty much mathematically impossible, some things i would recommend your bro doing are to maybe spread his hours out a bit more evenly through the week but with work if this isn't possible, ways of improving the time he's spending would definitely be to go to hills, it'll help enormously, and will help him go faster on the flats.i would also recommend gym work to increase leg strength as well as strengthen his abs and back muscles, i personally used a cadence of around 90-95 and found it more comfortable to work it out that way than a more frantic 110overall one thing i would definitely say is to make sure he keeps his effort up there's no point going for a casual 4 hour bike ride if he wants to race, keeping going when its windy, rainy and cold will build character and a tough race can need this. also heart rate monitors couldn't be over-rated! |
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zurriolo
Yahoo User
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| Posted: Sun Dec 23, 2007 9:02 am Post subject: |
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| Hard times for such training.In my opinion, I would reduce cadence to about 90 to 100 leaving the 110, (plus) for sprints and such. Not a good cadence to sustain for hours.I would also mix more the training routine: Lower gears for a while at 70 or 80 rpms, climbing hills, long slower rides when possible (4 hours are plenty), shorter rides with more demand, and some interval training too.The higher the intensity, the shorter the time spend at it. The thing is to try and simulate as much as possible racing conditions. Not to many races are done at 110 rpms in flat ground for 4 hours. Skipping rope, riding on a fix bike, or on rollers, are also good choices.Usually, winter training has more to do with power than with speed and endurance. (This are more spring issues). So, taking advantages of the gym (weights, etc.), skipping rope, fix bikes, etc. is a good alternative to get some training done during week days. Thus having a more balance training routine. Remember to get enough rest, a day of is a good idea to let the body adapt and react to the effort it is demanded to doFinally, I do not understand such a secretive club with its members. Maybe looking at other clubs would be a good idea.Some web pages to get some more info: www.timeoutdoors.com/sitetools/Article_List.asp?www.ctc.org.uk/www.jum propeinstitute.comwww.audax.uk.net/PS Nice to see a brother taking care of another brother. He should be grateful! Keep the good work up. |
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