I promised myself (and significant others) that I would not train ‘seriously’ and just enjoy the health, fitness and mental benefits of riding again. Since I am somewhat competitive by nature, improving my performance so that I can partake in selected social matches is embedded into my psyche. Now that I’m <alot> older and a little wiser, I take a much more moderate and somewhat lazy approach.
Here’s my ‘Lazyman’s Training Plan’ :
1) Ride whenever you feel like it. More than less is better.
2) Get at least 1 ride per week out in the mountains – all day.
3) Enter at least 1 cycling event per month. Having some goal is good incentive.
1) Ride ‘fixed’. Its at least 1.3x the effort of a freewheel bike and concentrates more on technique and smoothness. Things that old, lazy men, like myself can appreciate.
2) Hit the gym a few times a week. No more than 60-90min. And only use free weights. Free weights are the ‘fixed gears’ of a gym.
3) Get your heart rate UP several times a week. Interval training stresses your overall cardio / energy system and boosts metabolism. You get massive quality from short periods.
4) Get your power UP several times a week. Personally I choose a big gear workout and drag a tire down the river path. An hour of this really puts a steady, HUGE load on your big muscles.
1) Enter events that will challenge you. Personally I love hillclimbs. So, I enter them. Other people thrive on enduros and brevets. It doesn’t matter – just choose events that you can get excited (and motivated) to do.
So, what’s this work out to? In a little over a year since I’ve started, I’ve lost more than 20kg (44lbs), regularly hit rides that are 150km+ and include 1500m+ climbing, FTP is over 250watts compared to under 100watts when I started and I’m moving up steadily in the hill climb events gaining places every time I ride.