next year

[Barrus]

Unlike what many people *cough*Hitch*cough* think, I do own a bike and of late I have taken it a bit more serious as a tool to improve my health and my fitness. In the last few months through training and a better diet I have lost about 15kg and am starting to get in a pretty decent shape. However I want to try to start riding amateur races, or at least those organized rides. And because of my own sense of pride I need to ensure that I will at least not finish last. So my question is what is the best approach for the coming fall and winter to ensure that I get into the next season in a good shape, that helps me attain that goal. Please be advised that I do not have a heartmonitor nor a power meter or anything like that, nor do I have the resources at the moment to buy either of these gadgets. I do however have a good trainer to continue my training even in dire weather. I thank you all in advance for any help you can give me

 

[CoachFergie]

Unlike what many people *cough*Hitch*cough* think, I do own a bike and of late I have taken it a bit more serious as a tool to improve my health and my fitness. In the last few months through training and a better diet I have lost about 15kg and am starting to get in a pretty decent shape. However I want to try to start riding amateur races, or at least those organized rides. And because of my own sense of pride I need to ensure that I will at least not finish last. So my question is what is the best approach for the coming fall and winter to ensure that I get into the next season in a good shape, that helps me attain that goal. Please be advised that I do not have a heartmonitor nor a power meter or anything like that, nor do I have the resources at the moment to buy either of these gadgets. I do however have a good trainer to continue my training even in dire weather. I thank you all in advance for any help you can give me

The best start would be to ride every day. What is a reasonable time commitment you can make to achieve this.

 

[Barrus]

The best start would be to ride every day. What is a reasonable time commitment you can make to achieve this.

I ride about 1 or 2 hours each day, and longer rides on days when the weather is good and I have the time, and as long as I'm practically unemployed I have most of the entire day

 

[DirtyWorks]

I ride about 1 or 2 hours each day, and longer rides on days when the weather is good and I have the time, and as long as I'm practically unemployed I have most of the entire day

Don't forget to plan to rest. That's how the body gets stronger.

 

[Barrus]

Don't forget to plan to rest. That's how the body gets stronger.

I normally plan in at least a single rest day a week and one or two days with a less strenuous ride

 

[CoachFergie]

If you start to add intensity to the riding by either doing racing or intervals then I would include a rest day.

If you are doing 1-2 hours a day it may be time to introduce some intensity to your riding. Are there any races or fast group rides you can do and will weather be a factor pushing you indoors for training sessions soon?

 

[FrankDay]

think of TITS. Time in the saddle.

 

[L'arriviste]

No advice from me. Just quietly proud of you, Barrus!

 

[BroDeal]

Do more structured training. Instead of riding one or two hours a day, once a week do a long ride. Then do a climbing or interval or tempo ride once a week to add intensity. If all you do is the same type of ride every day then you will plateau and never get any better than way is required to do those rides.

 

[Boeing]

interval intensity with equal recovery periods on the bike will change your cycling.

I am not one be to promote riding every day especially in the off season. and with the above one can do more with less time

Take some time to cross train aerobic and mix in some body weight strength and conditioning.

heart rate monitors significant to me in that I can measure my recovery time between intervals and track progression. you can do a hr monitor on the cheap

 

[usedtobefast]

Eddie said it "ride lots" up/down hard/easy slow/fast. eat right and sleep well.
and have fun for sure.