Cycling Training Program?

Question

For 2007 my goal was to train 250 hours. Looks like I will have done about 80% spinning and outdoor cycling and the balance running and elliptical. All I want to do is keep up with my group when we ride outdoors and I still find it difficult. Any suggestions? Are indoor spin classes and riding on my trainer equivalent in terms of training for outdoor cycling?

Answer 1

Outdoor riding on a good bike should do the trick. Train with someone to get an idea on drafting and to get an idea on how fast they are cycling.

Answer 2

Nothing will build cycling legs like riding your bike. Weather can sometimes limit this so cross training is good, but ride your bike as much as possible. If your a beginner in the first 2 years 250 hours is ok. The last thing you want to do is over train, get tired, sick, and unmotivated and quit. If your comfortable with 250 and did it last year then maybe go to 300. As you get better add 10% or so to your annual riding hours. Also, why do you get droped in your group? Most likely it because you have a weekness. It may be hills, fast sprints, or endurance. Whatever it is you need to work on that limiter. There are many books out there, buy one on amazon.com and educate yourself on how to build a traing plan.

Answer 3

Unfortunately, they really aren't. Spin classes and trainer miles are great and I'd encourage you to do that. However, they are no substitute for genuine cycling. Elliptical and running are great for maintaining base fitness, but again, they do not replace cycling.

I would suggest a couple of things. First off, I think you need to reexamine your goals and training methods. I've been a competitive cycling for years and nobody ever refers to their training regimen in terms of hours per year. At 250 hours per year you are doing about 4.5 hours of cardie per week. If you would like to stay competitive with a group of cyclists, I would suggest moving this up.

For this winter, I would do a few things. Don't stop doing the trainer and spinning. They help preserve fitness. But insert one long 3 hour bike ride per week. You need to build your endurance and mileage is the only way to do it for beginners. Over the winter, read Greg Lemond's complete book of cycling. It is old and some parts are outdated, but the training schedules outlines for various skill levels are just great. Once the spring comes, drop the spinning and other activity and concentrate on riding. Ride at least 3 or 4 times per week with one short high intensity workout and one long moderate tempo ride. You'll get better sooner than you think.