Maximize weekend training??

theodoros

Hi im new in cyclying field and my training time is limited, I commute to Sydney every day I leave in the dark and come home in the dark
So all my riding is limited to the weekend.
I have a big ride coming up with my brother and friends who all train up to four times a week.
My question is this what’s the best way to utilize my weekend rides to make me ready for this long trip i.e. training tips etc. do I do some lactate work or sprint work or ???? I would really appreciate some help
Thanks.
Theodoros

gregk

I'm not an expert on this sort of thing, but if you're training for a long ride, then I'd say you should do long rides. I'd probably go a bit shorter on Saturday, with a longer warmup time and higher peak effort. Then on Sunday go long, and make sure to warmdown properly.

Fatboy

Why not try getting an indoor trainer, then at least you could put in a few 30 min sessions through the week. Get spinning after a warm up with little resistance for ten minutes and then try to work a decent sweat up. Anything that helps develop aerobic capacity and helps spin your legs is good for you. On the trainer try working on cadence.
On the weekends make sure one of your rides is long and as you approach your long ride try to gradually increase your training ride week by week - maybe by 10% a week and then the week before your big ride take it easy and get lots of sleep and eat plenty of carbs and hydrate the couple of days before - drink lots of water!
HTH

gregk

That is a great idea! Sure indoor training isn't as fun as outdoor, but it gets the job done. I would suggest that you get rollers, so you have to keep balance and smoothness.