My Training

vladimir102

I have read alot about traning here and was wondering if this was a good fit for me. I started about a month ago and have about 850 miles down. Mostly long rides at a reasonable speed-17-18mph for an average on rides from 50-60 miles. By reading I have come to a conclusion that these could be my base miles? Now I should have high intensity intervals in my rides while making them shorter-correct?

Here is a training program-does this look good

Sunday-1-2 hours with 5 minute intervals
Monday-off(school)
Tuesday-1-2 hours 5 minute intervals
Wednesday-off(school)
Thursday-1-2 hours 5 minute intervals
Friday-1-2 hours 5 minute intervals
Saturday-3-6 hour ride


Is this a good program or should I change my intervals. I do not have a heart rate monitor for home use but in fitness class I have found it to be 49 bpm if that helps.

Also I am going to get a trainer for my bike to ride at night when I get home from work, could I use this and still do the same rides?

vladimir102

Just to add-Today I rode for about an hour and a half and started out with 6 minute intervals with 3 minutes of rest. Toward the end I did 10 with three. So instead of 5 i could do ten. Also while in the 10 minute interval I keep my cadence between 100-115. Will this traing program help me get better? Also if so what is a good cadence for my rest period, also what is a good time for my rest period?

umberto

i think that is a great workout schedule (try to do 50 squates every time u start and end)

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good riding ,
Umberto

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vladimir102

+Here is an updated training program+

Sunday+2-3 hour group ride

Monday+45-90 minute TT ride effort (cadence 90-100)-On Trainer

Tuesday+1-2 hours 4 minute intervals (cadence 90-100) 5 minutes rest (cadence 75) X8

Wednesday+(40 sec max effort (cadence 95-105), 4 minute rest (cadence 75) X3) recovery for 10 minutes at 75 cadence-(Repeat all X3)-On Trainer

Thursday+2-4 hour going max on hills (cadence90-100) and recovering down them

Friday+Leg Curls, Calf Raises, Squats, bench press, curls X2

Saturday+3-6 group ride and individual ride (Depending on Group Ride Length)


Before and after every ride I do a 15 mintue warmup/cooldown at a cadence of 75. Any advice or opinions on if this will make me better. Any feedback is welcome.