Training reccomendations for a newb?


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    • #68850

      Like an idiot, I signed myself up for the Ride the Rockies ( tour, and now have six months to get into shape.

      Any one have any tips for a training regime? I have to go from doing like 12 miles a week to being in shape to ride 420 in a week so…. X_X

      Right now I’m planning to use stationary bikes in the gym and ride 20/30/40/50 miles @ 150-180bpm a week progressing 10 miles a week each week. Then when I’m doing 100 a week on the indoor trainer bike I’ll level out for two or three weeks and work on leg strength.

      I want to ride Tues-Sat and break down my workouts so that Tuesday would be the shortest ride, and Thursday the longest. When I’m into the 100 mile section it’d be something like: Tues – 15 miles, Wed – 25, Thurs – 30, Fri- 15, Sat- 15

      Unfortunatly, since I’m in Greeley (smack in the middle of the plains) there’s barely anything worth calling a climb out here, so I’ll have to wait until May to start training uphill cilimbing and or any of the three day long rides (60-70 miles/day) the RTR organizers suggest doing to practice.

      Any advice or tips? I’m pretty lost right now, so anything will help and be appreciated.

    • #68851

      I see one issue with your plan…. too much cycling. 😀

      If you ride for too long consistently, your muscles gain “muscle memory”, and essentially learn how to cope with the increased effort with less work. Hence, you cease to build any extra muscle/endurance after a certain point if you only focus on one excersise.

      So you gotta switch things around a bit.

      ->; Ride or spin for 30min at a constant 80rpm, and then get off the bike and do some laps around the track or pool for around 15-30min. After that for another 30min, do some stationary weights: leg lifts, and crunches, then hit the upper body with pullups, pushups, and curls. Cool off with some developmental stretching for about 15min, focusing on the legs and hips.

      That’s just one day! 😃

      ->; The next day do some sprints on the bike, since you don’t have hills. Sprint hard in a high gear for 10min, then ride at low speed at high rpms for 10min, then sprint again for 5-10min. Repeat for an hour. Remember to stretch afterwards! Stretching is as important as the excersising itself.

      ->; Day three should be close to day one, spinning/riding at 80rpm, followed by trackwork or pool time, and finishing with core/upperbody & stretches.

      ->; Day four is an “off day”…. do some walking, light riding, or just stretching if you’re hurting badly.

      ->; On the fifth day, focus on push-ups, sit-ups, pull-ups & crunches, followed by a cool-down ride on the bike, nothing hard though, and repeat back to day one.

      It’s up to you what you do on the weekend, but don’t completely vegetate. Yeah, you’ll be hurting if you do what I’m telling you for the first week or two, but the hurt is good. Pain is not. If you’re doing something and it’s killing you, switch to another body area.
      If the above starts getting too easy for you, just increase the amount of time you spend, and throw some variation in there….. That’s the key to building muscle strength and cardio endurance.

      And I can’t stress enough the importance of a good meal plan while you’re doing this.
      😬Stay away from those fad protein shakes & pills:!:

      Not only are you wasting money on that junk, but it could be counterproductive to what you’re training for. Some stuff, like Hydroxy-cut, do nothing but speed metabolisim and dehydrate you. They’re meant for building mass, not lean muscle and endurance.

      Eat a lot of green and red veggies, decent amounts of fish, chicken, and beef, and drink LOTS & LOTS of water. Some sports-drinks are good, like G-aide, but Red Bulls and Sobe’s are not. They contain mostly caffeine and other stimulants, which can get you hurt.
      Being properly hydrated helps the body remove lactate from the muscles, and aids in cellular repair in the muscles after a workout.

      If you’ve got any other questions, let me know. 😀

    • #68852

      😮 Woah….. Thanks! 😀

      Would you reccomend using a protien supplement while I’m trying to build endurance? I’m not looking for a huge increase in protien intake or muscle mass, if anything maybe 20g, but I don’t want to be increasing egg intake to cover up for the difference. (Our dining hall rarly has any real meat, so I rely on eggs for a major portion of my protein.)

      If so, would you suggest whey/soy/egg/rice protien?

    • #68853

      Protein supplements from reputable vitamin companies are a good addition in the build-up phase…. but they’re just that, supplements. They’re not a good replacement for protein naturally found in food, mostly because often the body doesn’t absorb much of the protein-compound in the pills/drinks. Natural proteins piggyback on the lipids in food, which are much more easily digestible than a water-soluble powder or pill.

      If your DFAC (dining facility) doesn’t carry much in the way of real meat, head out to your local grocery and stock up on tuna fish.

      Get solid white albacore in water, or just plain tuna in water if the former is too expensive.

      The beauty of tuna is it’s dirt cheap, and chock full of protein.
      And for snacks, get a couple tins of smoked kippers (herring), some swiss or sharp cheddar cheese & ritz crackers to go with them.

      Tuna fish sandwiches sans mayo (or just a little) make great training meals, since they contain both protein and complex carbs (use multi-grain whole wheat breads).
      Crumble up some boiled eggs in there too (whites and yolks). Add some celery & lettuce, and you’ve got your fiber along with the rest of the deal.

      If you eat a couple of those sandwiches a day, you won’t need any expensive protein supplements.

      Only problem is….. you ain’t gonna be impressing females anytime soon, tuna-breath. 😆 So you’d better stock up on those breath-strips.

    • #68854

      The only trouble I have with fish is it’s low in B-12 and very high (potentially) in mercury. Are there any other fish high in n-3 fatty acids that aren’t so mercury rich?

    • #68855

      It’s mainly freshwater fish that [i:2wtdxdfo]could[/i:2wtdxdfo] contain high levels of mercury. Trout, salmon, perch, & especially catfish.
      Deepwater oceanfish such as tuna, halibut, grouper, & snapper contain significantly lower levels of industrial pollutants.
      But from what I’ve learned, the levels of mercury in freshwater fish have dropped significantly over the years because of increased industrial pollutant controls.

      True, seafood does lack certain B-complex vitamins, but that’s easily remedied by simple & cheap vitamin supplements.
      However, I highly doubt that eating a seafood/veggie/bread diet will create a significant enough deficit in B-12 for it to hurt your train-up. Including legumes into your menu would definitely help.

    • #68856

      I am also in the same boat, I will take your tuna advice next time I go to the store, but the biggest thing for me I think isn’t much endurance, but it is muscle mass. I do some stretching, I will increase my stretching, but some of the riding I do, I have trouble with the uphills because my legs just have trouble pushing the bike up rock features and I lose my momentum quickly, its usually not a fatigue issue, and I don’t think it is a gearing issue because I keep in low gears when going uphill, but my quads just get maxed out really easily, and on long up hills when I have to roll up a rock my quads wont carry me up those steep hills.

      I think my issue is I need to ride more and get comfortable with seeing obstacles ahead of time, but I’m also concerned about my quads (I’m actually a pretty small dude 6’2" 125 lbs, 20 years old).
      I have been recommended to incorporate more road biking into my training. Now I’m extremely new to the sport (been riding for a month now), but I just feel I need more power.

      What would you suggest as far as incoroporating road biking into my schedule?
      I have lots of hills around here since I live in Gunnison, CO.

    • #68857

      Pedal, Pedal, Rest. Pedal, Pedal, Pedal, Rest. Rest Pedal Hard, Pedal Easy, Rest. Rest means rest from pedaling. Good diet and cold beer. Pedal, Pedal, Rest ect. 😄 Later,

    • #68858

      If you want to improve on climbing, find a good hill (let it be singletrack, gravel or paved road) and keep going up and down it.

    • #68859

      I wouldn’t worry so much about your diet unless you are racing pro. I eat what I want, weigh about 200 lbs and can hold my own on the trails. You will never get good without riding alot. You will never get good at technical sections without riding them alot. So I think the main key is to ride more. I try and spend 7 to 12 hours a week on one of my bikes. I dont always mtn bike sometimes I throw in road biking a few times a week.

    • #68860

      Original post is from 2006. Even at a slow pace, I’m assuming he finished by the ride by now… 😃

    • #68861

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    • #68862

      Thanks! This will really help a newbie like me.😃

    • #68863
      "maddslacker" wrote

      Original post is from 2006. Even at a slow pace, I’m assuming he finished by the ride by now… 😃

      only 4 posts since 2006, so maybe he didn’t finish 😐…

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