brahma
Reged: 10/07/2008
Posts: 11
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Hello all.
Been cycling for around 2 months now - and am pleased to say I am really enjoying it. I want to try and do the C2C next year so know I need to build up a lot of stamina. However, I've got to a point now where I'm not sure what to do. My cycling week looks like this:
Monday - to work 13 miles - mostly flat couple of small hills
Monday - to home 13 miles - mostly flat couple of small hills
Wednesday - to work 13 miles - mostly flat couple of small hills
Wednesday - to home 13 miles - mostly flat couple of small hills
Friday - to work 13 miles - mostly flat couple of small hills
Friday - to home 13 miles - mostly flat couple of small hills
Saturday - long ride (last week I did 20 miles) mostly flat
My Monday, Wednesday and Friday morning rides are all low exertion (dont want to get to work and be hot and sweaty!!)
My Monday, Wednesday and Friday evening rides are at a higher rate
What should I be doing differently to improve? Should I keep my weekly sessions the same and start riding longer and longer sessions on Saturday? Should I do one Saturday long ride next Saturday hills next Saturday long etc?
If I do hills, what should I do? Find a hill about 1 mile long and ride up and down it 5-6 times? Should I introduce a speed session and do something like 2 mile warm up followed by 1/2 mile hard 1/2 mile slow for 6 miles and a 2 mile warm down? Should I just do a really hard 10 miles? Should I do something different on Wednesday nights?
Sorry for the v.long post - not sure where else to go and get help?
Thanks all.
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Sly
Reged: 07/02/2008
Posts: 730
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Hi there. You're in a similar to position to myself in that you're aiming to improve your range but unsure as to whether to put in the miles or train "smarter".
My own advice would be if you have the time, go out and increase the weekend rides. Personally I would not enjoy riding hard 10 miles, or doing too much interval training or hill reps. That to me seems like something a career cyclist would need to do, whereas I am a leisure cyclist who likes to ride for my own enjoyment. I'd rather go out riding for 3 hours and see some nice scenery than do 45 minutes blasting my legs off between lamp posts!
My current commute is about half your's except for once a week when it's a 47 mile round trip. On the shorter ones, I sometimes take a longer route home to add distance and variety, and also sometimes do some interval sprints (when safe to do so!) to change from the routine.
As for hills, if you've got them nearby then use them! I cannot avoid them and I wouldn't want to. When you're doing some longer rides you are bound to hit some hills and you'll be thankful for the experience. I have a friend who can ride far longer than me, and easily outpace me on long flat rides, but on a hilly 70 miles they were dropped within 3 miles and finished 30 minutes behind me - and I've only been riding 12 months so it's not like I have years of training in my legs.
Most of all, don't do things for the sake of it or you'll start to resent riding altogether.
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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Level miles makes you good at cycling level miles, you need hills,pick routes with hills, Take a longer hill route home from work if you can. You do more miles on a week day than at the weekend but with work in between so try 30-50 mile runs at the weekend and go hill hunting, only do reps up and down the same hill if it's the only one about, it could be a bit boring.
Basically mix your cycling up, sprint until your lungs and legs scream,rest for a while, attack the hills and do long runs at the weekend with hills....or move to Scotland,North Wales,Lake district,north yorkshire etc where you have to climb hills to get anywhere. Most importantly keep enjoying it, find another cyclist in your area to work with or go to a local club if you have one.
You are starting your preparation nice and early so that's the main thing, good luck.
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VOTE PENGUIN!!!
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Bear
Reged: 01/02/2007
Posts: 132
Loc: Bakewell
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How many days are you planning to do the C2c over.
I'm doing it in Sep over 3 days. That means I have to be able to do 3 45-55 mile rides each day.
I try to get time in the saddle and find as many hills as possible (i'm in the Peak District so it's not hard to find)
When you can manage 3 days at 40 miles each day then you are ready, before then build up distance with hills.
take a different route home or do a ride early Saturday then one late saturday and one sunday, aim to build up to 120 miles over the weekend.
You have loads of time so dont rush you progress, but enjoy your cycling.
Bear
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brahma
Reged: 10/07/2008
Posts: 11
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Thanks for the tips guys.
I thought I'd try and do the C2C in about three days too so I know I have to get my base miles up. I thought that by doing some hill and speed work, my stamina and ability to train for longer would improve. I dont feel that my legs are very strong at the moment so thought that doing some hills would strengthen my legs and allow me to cycle for longer. Is this not right? From what you guys are saying I need to get hours in the seat and miles in the road.
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brahma
Reged: 10/07/2008
Posts: 11
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Sorry to come back on this again - I still feel like I need some help.
If I want to go for an hours midweek ride, should I just be focusing on doing miles? Is going for a long steady ride better for increasing my stamina and strength than doing hills or speed. I want to get the most out of my training so I can make a good fist of C2C
Thanks
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bigoldsideofham
Reged: 23/12/2007
Posts: 1070
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An hours riding wont make any impact on mileage even if you TT it! I would focus on high intensity tough intervals if you only have an hour. It will do more for your fitness and you ill go further anyway. If your doing a coast to coast you should be riding multiple days in a row for a number of hours realy though.
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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When I did south to north of scotland (400miles-4days) in 06 I did at least one long cycle every week for 3 months beforehand 70-120 miles which was the only way to get a rough idea of what I was in for, I also did 30-50 mile trips 3 or 4 times a week from february until I left in the end of july but even with all that it was still a shock to repeat huge days on the trot. Get on the bike for as long as you can, as bigold says, if you have an hour to spare work on fitness. Without meaning to be blunt, if you only do short intensive training your butt agony will make you stop long before your legs give in!
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VOTE PENGUIN!!!
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brahma
Reged: 10/07/2008
Posts: 11
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Wow - 400 miles in 4 days that's fantastic!! Are you gonna do it again?
I know what you mean about butt pain already!! Are you saying there's no point doing an hours ride then - even at high intensity? I'm planning on doing the ride so I've got plenty of time to train - am I right in thinking that if I train at high intensity I'll get good at short high intensity rides but wont see any improvement in my ability to ride further and be stronger?
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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No if you have an hour then cycle the hour but don't work steady for the whole time, add some sprints to make the eyes pop out, I do feel that when I do short intensive training it does help in the long distances but not by making the whole distance easier, I feel it gives you that hour in reserve to use at any time you need it such as a hilly section or headwind when you have to up the effort.
I will do the Mull of Galloway to John o Groats again but I want to knock 6 hours of the time, we averaged only 14mph last time but I'm now 4 stone lighter so 18mph is the target.
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VOTE PENGUIN!!!
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wuverley
Reged: 16/05/2008
Posts: 1490
Loc: Man of Kent
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Just to throw in my two pennyworth. Ideally you need to be able to ride 2/3 the distance, at the desired speed, to complete a days ride. e.g. if you can ride 66 miles at 17 mph, then making an extra effort, you will be able to ride 100 miles at that speed.
If you need to ride 100 miles a day for several days in a row, then you need to be able to ride 60 miles a day for several days in a row to make sure you will be comfortable (well reasonably comfortable) with doing that.
If you're talking 50 miles a day for only three days, and you've got a year to get there, then I wouldn't worry yet, just keep riding regularly.
If your total mileage is 100 miles a week, and you're getting faster, or find you can spend more time on your longer weekend ride, then just keep going.
A year of riding will make a great deal of difference.
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Invicta
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