New to riding. Is this a good workout?

[NHTriGuy]

I am an experienced distance runner just out of college. I've recently gotten into cycling as a way to stay competitive and in shape without so much impact to my joints. I ran 5 miles around 5:00 per mile in cross country, so my fitness level was fairly high. A`verage weight is around 150 and I am 5'9".

Anyway, I bought a bike this past August and started riding 4-5 times per week. I usually average 18.8-19.5 mph on a given ride, between 25 and 50 miles. On longer rides (70-90 miles) I have averaged anywhere from 17 mph all the way up to 20.8 depending on the terrain.

I would like to get involved in some races this coming summer (both Tris and road, ideally not crit) and I have no idea where to start. I know I'd like to get in good shape over the winter... so I started with this recent workout:

2x5 min at 55 rpm, full recovery
2x10 min at 90 rpm, full recovery
2x5 min at 55 rpm

My goal was to increase my leg strength. I was on a trainer and the 5 min intervals were done in the second-hardest gear I have. The 10 min intervals were in an easier gear but achieved the same average HR as the 5 min intervals (160-170).

Does this workout make sense? Could anyone recommend articles or books or workouts which might lead me in the right direction to have a fun racing season this coming Spring?

Thanks.

 

[NHTriGuy]

44 views and not one reply? I guess I must have missed something.

 

[TERMINATOR]

44 views and not one reply? I guess I must have missed something.

None of those details matter. Just find a group of racers to ride with. You don't need an Internet coach of any of that nonsense.

Here's the only thing you need to know:

1.) Ride at least 150-200 miles/week
2.) Eat well
3.) Sleep well

Unless you want to become a professional, don't worry about the details. No need to chart your watts on a graph or anything like that. Just enjoy the scenery.

Oh, and don't ride in the rain. It ruins your bearings and causes hundreds of dollars in damage. No such thing as "sealed" bearings either. That's just a marketing term.

 

[Elegant Degenerate]

44 views and not one reply? I guess I must have missed something.

Some people are smart enough not to offer advice when they don't know any better. Some aren't... Not riding in rain? please.

Sounds like you have a reasonable arrangement going. But speed isn't much of an indicator, nor is what gear you're in, as the settings on trainers can be adjusted and whatnot.

You'll get advice here eventually, but you'll have to figure out yourself what's going to work for you. My advice is to have a look through some cycling/ triathlete magazines. That'll give you a pretty good idea/ starting point.

But as spring (for you) is a while off, the general rule for the moment would be quantity, focusing more on intervals the closer you get to competing.

But you probably have figured out that much for yourself...

 

[gingerwallaceafro]

Hi NH, it's a good time to begin training for your goal and a well worked out plan will help you I'm sure. Most coaches nowadays seem to use training plans based on variations of periodisation and most seem to advocate a base training period of 8-12 weeks, focusing on progressively longer rides over time done at a highish cadence and lowish heartrate. This establishes a good aerobic foundation before moving onto more intense work later that will include more intervals.

In my experience, fitness definitely reaches much higher levels later on having put the long, slow miles in beforehand. Off the bike strength can be started now, culminating at the time you are doing your on-bike strength work usually 2 or 3 months into your plan, rather than now. Begin by identifying your season goals and work a plan backwards from there - Joe Friel's book A Cyclist's Training Bible is a good one to get and will help you workout a plan although there are plenty of others. A good coach would help too, especially if you're not into working out a plan for yourself and don't have the motivation.

 

[knewcleardaze]

44 views and not one reply? I guess I must have missed something.

I tend to agree with Terminator. There's no substitute for time spent on the bike. Ride often and put in the miles. That works for me. Listen to your body.

 

[NHTriGuy]

Thank you all for the advice.

I've ridden about 1200 miles since August so I probably have an 'okay' base at this point. And, while I enjoy the longer rides, I'm not sure how I feel about 4-5 hour rides on an indoor trainer. There are only about 3-5 more weeks of outdoor riding possible here, and that riding will be COLD. So, my thinking was that I could do more race specific work on the trainer for the first half of the winter and then take a few weeks of down time. Then, starting in maybe March, begin another base-building phase which would send me into the Spring with new strength and endurance.

As for the remark about "unless you want to turn professional ...", can one credibly make such a goal this early on? It would be a dream to train full time and race around the US and abroad, but my feeling is one has to be pretty darn lucky for everything to work out.

Is it best to start racing without a club/team? Is anyone aware of cycling clubs/teams in the MA/NH/ME area that might be good to join?

Thanks again to all who have replied.

 

[Andrichuk]

have a look through some triathlete magazines.

stay away from anything triathlete!!!

 

[sashimono]

I have no idea how racers train, but... I'm over 50 and just out for a little fresh air and I ride more than you do at about the same speed. (minimum of 20 mi and 1000 ft vertical a day, every day.) And I don't consider myself particularly fit. So I would guess you will need to step it up A LOT.