average speed = no racing

[outlash]

Why?

If you're that far off race pace (and the OP is), phrases like:

Of course you can race average speed has so many variables so pay no attention to it.

and

Then when your feeling strong enter a race

means nothing. I've seen a few sadly deluded people turn up on a start line who are considerably slower than me (and I'm not quick enough for road racing by any stretch) and get pulled off the circuit after 1 lap because they were spat out of the back of the group after 800 metres. If you're that far behind, you're a danger to yourself and the other participants. Even then, being quick isn't enough, you have to be a competent bike handler and confident riding at close quarters in a group are essential.

 

[Big Dave laaa]

Thread is a wind up IMO. No one who rides 100 mile a month can be seriously considering racing. I commute 3 days a week and it adds up to 120 miles. Weekend riding adds another 100. I don't even come close to the club riders who are smashing the miles in.
If you are keen you'd be putting in more road time. There are no short cuts.

 

[lutonloony]

I think 3 hrs at bpm of 130+ would in fact be my last 3 hrs on this planet

 

[Felix79]

There is no "easy" fix. You need to want it so badly that you will just focus on busting your balls building up your body. I think it's rather insulting to the real pro's that you think you can be a pro that easily (and with such little effort).

I may not be an experienced rider or member on here, but I know how much hard work I had to put in to recover from being in a Coma in 2010/11 and building my body back up so I can live a better quality of life with my spinal nerve damage. It is alarming how quickly you can lose muscle mass if you're not constantly pushing your body and then looking after yourself properly afterwards.

 

[fossyant]

Instead of following the coach's plan, you need more riding. Try an hour a day for a few weeks, see how you, then start upping the intensity. You aren't cycling much at the minute, so even riding every day will be a killer at first.

 

[Dec66]

I emailed a coach last night and he has given me this plan and i will do it and stick to it

Monday 30 mins . Heart rate 120-140bpm Warm up 5 mins at 90rpm 5 mins at 100rpm session 15 mins Change rpm every minute. Concentrate on keep your bum firmly on the saddle and sweeping back with you legs 1 min at 110 rpm 1 min at 100 rpm 5 mins cool down at 90 rpm 5 mins abs 40 seconds on 20 seconds off legs slightly bent Back part from the floor and goes up to the knees





Tuesday Standing start sprint • on road if possible 20/25 mins warm up HR 120-140bpm, 100rpm 5 sprints at 250 meters 10 mins spinning legs 2 sprints at 500 meters 10 mins spinning legs 1 sprint at 1km 20/25 min cool down HR 120-140, 100rpm • Try and record power output one each sprint

Wednesday 3 hours HR 130-150 100rpm

Thursday TT efforts • on road if possible 20 mins warm up HR 120-140, 100rpm 20 mins TT effort • 15 min HR 170-180, 100rpm • 5 mins HR 180+, 100 rpm 20 mins spin HR 120-140, 100rpm 20 mins TT effort • 15 mins HR 170-180. 100rpm • 5 mins 180+,100rpm 20 mins cool down HR 120-140, 90-100 pm Record power output on TT efforts Repeat ab workout

Friday Rest day

Saturday 3 hours HR 130-150 100rpm

Sunday 3 hours HR 130-150 100rpm

If you're starting that regime next week, can I have first dibs on your bike in a fortnight's time?

 

[ayceejay]

That plan sounds like it was written for indoor training and has others have said too much of a leap from what you are doing now

 

[vickster]

That plan sounds like it was written for indoor training and has others have said too much of a leap from what you are doing now

Which is almost nowt

 

[screenman]

Cyclo-cross, that should suit your current speed and give you racing experience.

 

[jefmcg]

I'm not an athlete, but have late in life seen what may be required.

1. Natural anatomy - ratio of body and leg length; fast/slow twitch fibres etc etc
2. Love of the sport - getting out there and doing for the sake of it.
3. Bastard determination - that pushing through barriers just because they are in your way

IMHO, the last is the most important. If you don't have the grit (and most don't, I don't for example) to push harder than the 7 billion other competitors, then you are not going to make it.

But @jamma doesn't seem to have any of them. If he loved riding his bike, he'd be out there every moment of the day.

If you love cycling, then revel in that for a few months, then check your averages. If you don't ... then find a sport or hobby that you do.

 

[ianrauk]

I have to agree with the others. This thread has to be a wind up or it's one very poor misguided individual.

 

[Smokin Joe]

I emailed a coach last night and he has given me this plan and i will do it and stick to it

Monday 30 mins . Heart rate 120-140bpm Warm up 5 mins at 90rpm 5 mins at 100rpm session 15 mins Change rpm every minute. Concentrate on keep your bum firmly on the saddle and sweeping back with you legs 1 min at 110 rpm 1 min at 100 rpm 5 mins cool down at 90 rpm 5 mins abs 40 seconds on 20 seconds off legs slightly bent Back part from the floor and goes up to the knees





Tuesday Standing start sprint • on road if possible 20/25 mins warm up HR 120-140bpm, 100rpm 5 sprints at 250 meters 10 mins spinning legs 2 sprints at 500 meters 10 mins spinning legs 1 sprint at 1km 20/25 min cool down HR 120-140, 100rpm • Try and record power output one each sprint

Wednesday 3 hours HR 130-150 100rpm

Thursday TT efforts • on road if possible 20 mins warm up HR 120-140, 100rpm 20 mins TT effort • 15 min HR 170-180, 100rpm • 5 mins HR 180+, 100 rpm 20 mins spin HR 120-140, 100rpm 20 mins TT effort • 15 mins HR 170-180. 100rpm • 5 mins 180+,100rpm 20 mins cool down HR 120-140, 90-100 pm Record power output on TT efforts Repeat ab workout

Friday Rest day

Saturday 3 hours HR 130-150 100rpm

Sunday 3 hours HR 130-150 100rpm

God almighty, if this isn't a wind up it's certainly madness. You should not even be thinking of racing yet, you haven't been riding long enough. That plan will do nothing for you because you don't have anywhere near the base fitness. Get out and ride the bike far more than you are doing at present, and if you manage it think about racing next season.

 

[outlash]

Cyclo-cross, that should suit your current speed and give you racing experience.

In that he'll ride on a tarmac facsimilie of the track while the rest of the field does it for real?

 

[jamma]

I have emailed my coach back and said its too much and i will be riding every day for a 2 months to get a base level and work from there

 

[vickster]

How much are you paying him for this advice?