Topic: Fix me I am broken...

[fatcamper]

I've recently entered a couple of FSC races and realized the need for training with a purpose. I would like to get "faster" in all aspects of riding and know I need to put in a lot of work for this.

Quick background:
26yo, 6'2" about 170lbs.
I live in Riverview and have quick access to Boyette/Alafia

I started riding in January and would classify myself as being in the middle ground between a novice racer and XC3 racer. I have never had a dedicated training plan and want to come up with something to get myself in the game.

During daylight savings I am only ale to ride on the weekend, due to my job. I have purchased a spin bike and would like to incorporate this in the mornings before work. If  it would help I would get back on it after work too. I can not ride during the week due to daylight constraints and my job.

If you were in my situation what would be the day to day plan on the spin bike and what would you do with your weekend rides?

***I know there is tons of information on the internet, but it is difficult to sort through it all. I am hoping somebody can give me a definitive plan on what to do.

[Murf :]

170 lbs you are now to be known only as slimcamper
lol

[Big-E]

FC ,
       From what i have learned so far 1st thing i would do is get a HRM. I dont know how much of a workout a spin bike gives you but i incorporate LSD (zone 2 training)  with at least 1 long ride of 2 + hrs a week. You are going to need to figure your LT with a time trial but the Shout box will help with that. I'm sure others will chime in here but also incorporating some zone 3/4 work into work outs help as well.

I dont use a spin bike but train on a road bike and I am starting to see some results after like 5/6 weeks of training. I find that pushing the same MPH results in less effort (HR). I would start with that.

Later,

Big-E

[$irWattZZZZ]

For riding less than a year, you clearly have a natural talent for cycling so you got that going for you On your schedule, I would dedicate your weekend rides to long endurance building upper end zone 2 type rides with minimal if any stopping and preferably 2 hour minimum and adding time each long ride. During the week, Lets say Tuesday and Thursday I would start with a 15 minute zone 2 warm up followed by 20 minutes of tempo (upper end zone 3) followed by a 20 minute cooldown in zone 2. Try to add 5 minutes a week to the tempo work for 3 weeks followed by an easy recovery week. Follow your long weekend ride the next day with a 30 minute ez recovery spin, also do this wednesday between your two weekday work outs. Start the next block of training the same but replace the tempo work with Threshold (zone 4). Try this and see if it helps build your aerobic engine. Block 3 will start to ramp up the intensity. As for these zones I speak of, they are based on heart rate or perceived exertion. Do you have a heart rate monitor?

[MtKillanewbieDH]

Ride with people faster than you.
Get a road bike, ride it.
Always ride for fun, as in NOT on the spin bike.

[$irWattZZZZ]

Ride with people faster than you.
Get a road bike, ride it.
Always ride for fun, as in NOT on the spin bike.

I will second the roadbike, nothing better for those long endurance rides. San Ann is a great workout

[Rocky Mountain OOTH]

Ride with people faster than you and try to keep up!
Get a road bike, ride it.
Always ride for fun, as in NOT on the spin bike.

Ditto... and when you stop improving by doing that, then think about all the foolishness that Scotty wrote.

[Orion_134]

Come down and ride Conquistador with me.  Over. and over.  and over.

[$irWattZZZZ]

Ride with people faster than you and try to keep up!
Get a road bike, ride it.
Always ride for fun, as in NOT on the spin bike.

Ditto... and when you stop improving by doing that, then think about all the foolishness that Scotty wrote.

There was a time when Luis did'nt think it was foolish

[Singletrack Samurai]

Indeed, go spend some money on a road bike.
Then more money on an Heart Rate Montior.
Then get a wattage power tap wheel thing to measure that.
THen HIre a coach that you pay alot of money each month.

WIN a couple of local races. 

Then decide your burnt out on it and stop racing all together.

My advice. 

Ride more.
You dont really need a road bike, you can get one if you want one, but you dont NEED one.
Its fun to go fast on a road bike, but, there are plenty of fast people out there, that dont even own one.

Im a big believer in ride what you race.

BUT, commuting helps, believe it or not, just more miles on the bike helps a ton.

[fatcamper]

Scott I don't have a heart rate monitor....yet. I know this is a necessity and I will be getting one shortly. Thanks for the suggestions, this is the advice I was looking for.

Big E, I've seen  you preaching the advantages of a HRM, guess I should have jumped on the bandwagon earlier.

mk, I generally do ride with guys that are faster than myself. Our rides are usually at a decent pace and the breaks are few and getting farther in between. I really can't get out to ride road during daylight and I don't have the balls to go out at night. I feel like pedaling and watching Sportscenter is doable and not too painful. 

Orion I am definitely going to make it out to ride Conquistador again and I will probably harass you to come out and show me where that monster hides again.

SS I believe you, but I'm not worried about burnout at this time. I just need to shotgun some strength into my legs.
 

[Orion_134]

The Juicy Juice, Mang...

[Pariah]

Since you're in my class  here is my advice:
 
Eat pizza
drink a 12 pack a day
enjoy doughnuts (6 a day)
work hard at sleep deprivation
 
that's gottne me where I am today....
 
bwahahahahahahaha - welcome to the addiciton.

[MtKillanewbieDH]

You wish P - he's 26.

[Pariah]

I AM 26 (+10, or 11)