TwistedParsnip
Active Member
Since October I have decided that I want to make road cycling my main objective (outside of family of course) and to improve in all areas, sprinting, average speed, durability - the whole nine yards in 2019
When I first bought a road bike in July of this year I enjoyed the odd ride but was languishing behind most of the friends/riders I encountered on the road averaging 13mph on 20 mileish routes.
Now I am currently averaging just short of 15mph and beginning to find hills a little easier than back in July.
Here is my current regime - i would love to hear what people think - anyone out there think I can improve on areas or adjust _- im mightily appreciative of any input
* all of these are from 5.30am before work
* i havent made massive dietry changes - but I am eating oats every morning without fail loaded with berries/bannanas compared to my fry up;s that I previously had - no sugary drinks, no alcohol, or smokes. Ive also upped my protein and take a milti vit and fish oil every morning
* ive lost about a stone and a half which would explain improvements on speed
Monday - Following a probable biggish ride the day before the first day of the week is 25-30 mins of light to medium dumbells which includes squats and upper body strengthening followed by 20 mins of back and glute strengthening.
In the evening a full body stretching routine.
Tuesday - I wake up and do my pre bike/spin warm up followed by a one hour cycle around a familiar road - somewhere in the region of 19 - 20 miles - comfortable pace but not sluggish
Wednesday - Back on the weights (as per Monday) and then a dinner time Spinning class on my lunch break - high intensity
In the evening another full body stretching routine
Thursday - I repeat my 20 mins of back and glute strengthening that I did on Monday and then hit the swimming pool for 45 mins - im not a good swimmer, cant do lengths etc but do a few hundred yards with what stroke I do have - hit the sauna to relax and then into work.
Friday - I wake up and do my 30 mins of dumbells and then out on the bike for a 10 -12 mile interval trained ride - 4 mins of flat out pedalling followed by 4 mins of recovery
Again another full stretch routine.
Saturday - Occassional acitvity but usually with family
Sunday - At the moment my Sundays are either a big ride - 40 miles plus or a 5 k run in the afternoon.
This is my Autumn/Winter training week it will probably change as spring approaches and more time will be spent on the bike
Id love to hear other peoples regimes or thoughts
Cheers!
When I first bought a road bike in July of this year I enjoyed the odd ride but was languishing behind most of the friends/riders I encountered on the road averaging 13mph on 20 mileish routes.
Now I am currently averaging just short of 15mph and beginning to find hills a little easier than back in July.
Here is my current regime - i would love to hear what people think - anyone out there think I can improve on areas or adjust _- im mightily appreciative of any input
* all of these are from 5.30am before work
* i havent made massive dietry changes - but I am eating oats every morning without fail loaded with berries/bannanas compared to my fry up;s that I previously had - no sugary drinks, no alcohol, or smokes. Ive also upped my protein and take a milti vit and fish oil every morning
* ive lost about a stone and a half which would explain improvements on speed
Monday - Following a probable biggish ride the day before the first day of the week is 25-30 mins of light to medium dumbells which includes squats and upper body strengthening followed by 20 mins of back and glute strengthening.
In the evening a full body stretching routine.
Tuesday - I wake up and do my pre bike/spin warm up followed by a one hour cycle around a familiar road - somewhere in the region of 19 - 20 miles - comfortable pace but not sluggish
Wednesday - Back on the weights (as per Monday) and then a dinner time Spinning class on my lunch break - high intensity
In the evening another full body stretching routine
Thursday - I repeat my 20 mins of back and glute strengthening that I did on Monday and then hit the swimming pool for 45 mins - im not a good swimmer, cant do lengths etc but do a few hundred yards with what stroke I do have - hit the sauna to relax and then into work.
Friday - I wake up and do my 30 mins of dumbells and then out on the bike for a 10 -12 mile interval trained ride - 4 mins of flat out pedalling followed by 4 mins of recovery
Again another full stretch routine.
Saturday - Occassional acitvity but usually with family
Sunday - At the moment my Sundays are either a big ride - 40 miles plus or a 5 k run in the afternoon.
This is my Autumn/Winter training week it will probably change as spring approaches and more time will be spent on the bike
Id love to hear other peoples regimes or thoughts
Cheers!