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Anonymous 2016-09-09 13:11:52 No.1003880

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I want to raise my power level from a lowly commuter. I plan to start cycling more kilometers every day, currently I only ride 14km 5 days a week.

How much more should I ride? Should I do a big ride on the weekend?


>>
Anonymous 2016-09-09 13:17:39 No.1003883
yeah dude. i recently bought a really expensive bike and started doing as much as i can on the weekends. also you could do some HARD sprints over the weekend if you don't have time for long distances. sprint till you can't anymore then take it easy then do it again

>>
Anonymous 2016-09-09 13:21:11 No.1003884
>>1003883
I'm thinking of going for a one hour ride every night and then doing a couple of hours on the weekend. Should add up to maybe 8 - 10 hours a week.

>>
Anonymous 2016-09-09 13:38:38 No.1003892
>>1003884
you should be riding fast and short distance for 3 days during the week, rest for 2 days and then go for a long ride during the weekend.

>>
Anonymous 2016-09-09 14:09:48 No.1003898
you should focus on hours not distance
kind of the bare minimum to start getting some fitness is 10 hours a week structured training

if I were you you, id do 2 or 3 4x4 intervals a week and one longer ride of about 4 hours on the weekends

vo2max intervals are the things that give the most improvement to fitness

so a typical interval day would be
1. ride around warming up for 30-60 minutes
2. 4 minute interval of as hard as you can go (using a steep hill that takes 4-5 minutes to get up is good for this)
3. bike around easy for 4 minutes
4. repeat 4 minute hillclimb
5. bike around easy for 8 minutes
6. do the hillclimb
7. bike easy for 4 minutes
8. hill climb
9. done

>>
Anonymous 2016-09-09 16:34:48 No.1003952
>>1003898
And also a quick way to fatigue and lose motivation. Just ride with groups faster or do some shorter easier efforts like 30 seconds in the first few weeks to ease into it. And get a power meter, of course.







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