how many miles a week should i train for competition and increase speed in cycling?

Question

with average speeds of 31km/h and ride 5 miles a day i feel i need much more on that.....what is the best training program...

Answer 1

5 mile rides are very, very short rides. While many books have been written on training, basically you need much more mileage. Try 5 days a week with 2 rest days, like ride 2, rest 1, ride 3, rest 1...

Make at least one ride long and lower intensity. Say 2 to 3 hours. All your rides should top and hour. While you could train a endlessly, try 100 miles a week work up to it if needed. Club racers tend to be around the 130-150 per week mark. This is a ball park. You will need to determine what you have time for and how important racing is to you.

I highly suggest reading up on training taking all advice in context. Obviously, reading a pro's training routine wouldn't work... after all they are pros and dedicate their time and life to cycling.

I club raced road and MTB on and off over the years and rarely had the time for more than 100 or so miles a week. Consequently, I wasn't a consistent winner either.

There is much more to training than this but that's what books are for.

Answer 2

Increase your mileage by 10-20% a week for many weeks. If you want to be competitive, you need to train as much as the best riders you are competing against. Ask them. I bet their training mileage is at least 100 miles per week.

HTH

Answer 3

Training for what competition? If your at all serious, consider getting the "cyclists training bible" by Joe Friel. It will help outline a program for you. Typically, most cycling programs are time-based. I'd shoot for a minimum of 6 hours a week building up to about 12 (if you can do it). Go fairly easy most of the time and go hard 1 or 2 times per week. Again, if you're searious about competing, you'll want a solid reference (above) and probably a heart rate monitor to gauge intensity. good luck!

Answer 4

Try 14 miles for 4 days a week!

Answer 5

i don't think 5 Min's training a day will do it. try cycling for at least 1 hour and note your distance and time. thereafter try to reduce your time by cycling faster.

Answer 6

42 6 each day

Answer 7

more than 50 kilometer.