Help: How to improve from beginner

[Deleted]

Hello, I'd appreciate any advice please.

I've been riding with the club since Jan after getting a road bike last year. Before that my cycling consisted of commuting a few miles to work and the odd weekend cycling trip so pretty much a beginner.

This year I've done a couple of sportives, a few triathlons and I think I can handle the intermediate group on Saturdays now. I've improved a lot but my question is how I go about taking the next step.

I guess my aims are two-fold at this stage. 1) Enjoyment - to take part in some challenging sportives/etapes next year 2) Competitive - to get better at 25M. I thought I did well at 1:15:32 at my first attempt over that distance but there are a LOT of people going a LOT faster - how!?

My constraints are that apart from commuting (on a heavy hybrid) I can't really cycle in the week as work/home means I wouldn't be able to get to chaingang or club TTs. Weekend I have to fit riding in with swim & run (sorry!).

And I know it's not upon us yet but I am thinking of winter and perhaps investing in a turbo trainer, is this a good idea? It's not my ideal option as the whole point I started cycling was so I could go outside but if it helps me improve so when I am outside I enjoy it more perhaps it's ok.

Looking at cycling training plans in Pro Cycling etc my head hurts! I have no idea what the jargon means! If you could give me some very simple basic advice that would be great as I really am clueless. I know that my running has improved by starting interval training so perhaps I need to do that on the bike?

Sorry for the long post. Thanks for your help.
Peppi

[Deleted]

i'm sure there will be a raft of really useful stuff to come up on this soon but in brief;

get a turbo and do intervals (among other things) it will get your legs & lungs used to riding hard and fast. some hate them, others love em (in that weird love hate way!) but if you can't do other stuff in evenings this is what you'll have to do.

the old advice of races or gangs really does work. You say you can't get to week day rides so use the turbo but races will force you to push yourself beyond that of a saturday ride etc.

don't always use your commute as a form of training. I made this mistake and used to go full tilt on every ride in. All it does is wear you out doing mediocre speeds and make your body too worn out for proper intense training.

I'll leave the training plans for someone else but intervals & sprint sessions on the turbo, gangs, sunday rides, and races will all help you get to the next level. This is a great club to start trying out racing with. Lots of people who will be able to advise on how to satisfy that competitive hunger you mention above

Good luck!

[daniel]

I would recommend getting a turbo trainer. It is probably the most effective way of improving especially if time is an issue.

I use a Tacx T1680 Flow as it has a power meter on it which I have found really useful but you can certainly get cheaper ones. As discussed in previous threads depending on how much you realistically plan to use it should determine how much you should spend. If you are going to use it as your primary way of training (which I do) then it really is worth spending as much as you can afford on it. If not then I would get a cheaper model and see how you go.

Check previous threads in the training section for suggested interval sessions but I can't stress enough intervals are the way to go.

The first thing to work out is what you're goals/aims are. Once you've got an idea about that then you can tailor your training for that, for example if you were wanting to improve your time trialing then there would be little point in doing lots of sprint sessions or hill climb intervals. Like wise if you were only really looking at doing crits such as Palace then tt intervals would not be that useful.

Training for overall road races generally involves all/most aspects (sprints/climbs/tt/crit reps) but it is commonly advised that over the winter (off season) to spend time working on the areas that you are weakest.

Check out the threads in this section and good luck.

[Deleted]

If you have to ride to work then you can use this to train. Many top riders use commuting for training. You have to structure the work you do just as you would for a turbo. You can overdo any form of training and mixing turbo, commuting and weekend riding could burn you out. The key is recovery and this may mean not riding to work one or two days in the week. Nutrition is very important. Current literature suggests consuming fast digesting proteins and other nutrients within the 20 min period post ride.
I would suggest reading the 'Comic' and their fitness guides published seasonally. This will give you an idea on structuring and you will also get to grips with the jargon.
Ditch the hybrid and get a winter/commuter with mudguards that is set up the same as your speedster.

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[andyw]

Peppie, it's telling that you list enjoyment above being competitive in your goals. If enjoyment really is your primary aim, I would put off buying a turbo as long as possible. They are undoubtedly very handy for achieving specific fitness targets, but they are a long way from providing any sort of enjoyment. Bear in mind as well that competitive cyclists have existed for a lot longer than turbo trainers. They can be useful, but you need to have some very distinct goals to aim at if you're going to use one more than a few times - without goals, you'll struggle with motivation.

I think you should really have a go at trying to get to a wednesday chaingang, especially whilst its still light in the evenings. They don't set off until 7.15 and I think you'll be surprised at how easy it is to down there in time. I just looked on google maps and it's 10miles from Holborn exactly (don't know where you work) to Elmers End.

Apparently Regents Park is quite good for cycling too on the outer circle, but I don't know much about it.

Track - give it a go! Seriously, it's a lot easier to get to than anywhere else in London (Herne Hill just near Dulwich Village) and it's a very good way of getting used to riding at a higher pace. You can hire a bike too for one of the Saturday sessions. The Wednesday evening track league would be great.

Lastly, drop Maria a PM about women's racing. She knows all the right people and if any women's only training sessions come up she'll be able to let you know all the details. I know they had a few women's coaching days at Hillingdon over the winter on the closed road circuit there, and I'd imagine they'd be really useful.

[Deleted]

I had a turbo trainer once. It moved house with me 3 times and was still unused so Richard sold it.

I've managed to be marginally successful at racing without any structured training. I ride my bike, commute to work, but not every day and go to the gym a couple of times a week. I also drink too much wine and beer and eat too much cheese and pizza.

I'm probably not a good example but for me the main thing is to enjoy life. Racing is not my job and its not the end of the world if I'm not successful. But I do enjoying winning

[Deleted]

Thanks for all your replies.

Turbos seem to split opinion! I think one extra benefit for me would be that I can practice running afer cycling hard that's hard to do after a ride as I've usually warmed down after negotiating traffic back home.

Nowadays I commute by bike less as I find it fatigues me for my proper training. I always go slow in any case as can't build up much speed with lights/traffic and I see it getting a to b, saving money, avoiding tube than a training as such.

Andy - the enjoyment vs competition wasn't in any partic order. At the moment I'm not sure what direction my cycling career will take but I have a feeling I will enjoy the long-distance hilly sportives most so would like to take part in those next year. Even though this won't really help the compitive side which for now my specific goal will be improving my speed over 25miles for triathlon. I guess I should enter time trials and do specific TT training whatever that is (doesn't sprinting fit into this? tho hill intervals obviously won't). I will certainly get enjoyment out of getting faster and moving up my category!

Marc - would be nice to get a different commuter but there are currently 5 (not all mine) residing in a studio flat and might have to move the OH out if I were to get a new bike!

There's a TT next Thurs I might try and make it but tfl says 2hours from St Pauls and I usually don't finish until 6pm. Also there were bike thefts outside work recently so worried about leaving my racer there.

Karen - this is encouraging! My weakness is cake and croissants but there has to be a balance. Yes winning is great - by winning I haven't won anything but to come 20% in my age group is quite good I think for someone who shunned physical exercise until the age of 20!

[Deleted]

Studio flat and turbo may not mix. Noise annoys.

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[Deleted]

Are they really that noisy? I was planning to get a fluid-type one rather than magnetic/rollers as I heard they were quieter. Is that just a relative thing...

[Deleted]

Fluid is more quiet but there are other things to consider. Room size, is it relatively empty, high/low ceilings. Floor surface, wood, concrete. Anyone below. Singing spokes. Front wheel jitter on the floor, on lino' or wood. Fan, cos you'll need a super large high power. And yerself.......it all adds up.

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[Deleted]

Oh dear so much to consider and pay for. First the turbo, then the wheel for the turbo then the turbo tire for the turbo, then the fan and the HD-TV to show Mont Ventoux at it's best now a new house too with optimal ceiling height, room size and floor surface. The OH is already not convinced about my pleas to move to south London and that 'my cycling club' is the top criteria for house hunting.

[andyw]

Aug 7, 2009 14:57:41 GMT @misspeppichan said:

First the turbo, then the wheel for the turbo then the turbo tire for the turbo, then the fan and the HD-TV to show Mont Ventoux at it's best now a new house too with optimal ceiling height, room size and floor surface.

Exactly, a month long mid-winter training camp in the canary islands all of a sudden looks more affordable and practical

[Deleted]

Aug 5, 2009 22:30:19 GMT @morphan said:

I would suggest reading the 'Comic' and their fitness guides published seasonally. This will give you an idea on structuring and you will also get to grips with the jargon.
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Great advice, Mark but I'd take it a stage further.

For your early base training I would recommend reading anything by Joe Friel or Hunter Allen. Use that to formulate your Reading Plan for the off-season (not as hard as it sounds).

I would definitely suggest The Rider or Dog In A Hat for your top-end reading.

By March you should be flying...!!

[Deleted]

I've got a very good turbo for sale if your interested in a 2nd hand one with a power meter (check the for sale section of the forum).

However if this is out of your price range then try and get something that will allow you to view heart rate and cadence as well as offering a range of resistance. This will allow you to train in specific zones and you can see how your performing and improving. My main advice is simply do more of what your training for. If you want to be a road racer then do as many road races as possible, if you want to ride sportif's then do as many as you can. What better training than actually doing the activity.