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| *Vultures Knob>>>Road Bike |
What is the best way for a young teenager to get in shape for bike racing? |
Please help, I'm helping someone else out here. Nothing too long, just a few simple road races. Well, riding is the answer. Not sure exactly how motivated this teen is though. Here's a reasonable? schedule: Try to use rolling terrain if possible, hills help a lot in training. 4 days of riding total 3 days @ 1 hour 1 day @ 2+ hours On the 3 days mix it up. 1 day do a full hour + at near max speed. 1 day do as many hills as you can push up at max, rest then repeat (intervals) 1 day do interval sprints 100 to 300+ yards rest repeat On the long day ride moderately hard getting some good mileage in. If you're in good shape you should be able to do this in a couple weeks - work up to it. If it's too much try to get your time in just increase the rest time. Rest does not mean get off the bike, stay on and soft pedal. What this will do is work on your base aerobic fitness, anaerobic fitness and strength. There is many variations you can do but this would be a good starting point. Max efforts need to be MAX, rest means slow down stay on, soft pedal until your heart rate drops enough for another max effort, don't try to keep a high pace when resting and rest as long as needed. If this is too much time involved shorten it up but keep the basic pattern in place. 35 minute rides minimum and a long one of 1.5 hours min. Intervals are hard to do. Do the best you can and if you need a 5 minute rest inbetween it's OK. Self training is tough, if your like most its hard to get motivated and stay on track. Also training on a whim is bad. You need to have a schedule, a yearly one that directs you to a specific goal (event) is best. What type of training you do greatly depends on your weakness as well as the race course. A yearly plan can address these weakness's and direct you to the goal. I have two options. One, get a coach. There are thousands out their and most are pretty reasonable in price. This is what I do and it works great. $150 dollars and I have very specific workouts for a year that get me into peak shape at specific times for races. Option two is buy a training book. The cyclists bible by Joe Friel is a good one. Either way don't go it alone, get help. If you don't you will most likely never see the podium. And if that never happens then whats the point? bike bike bike bike bike bike bike just do it atleast get one race under you then work for speed and wins hours on the bike is the only thing that helps... it must be demanding enough that it improves your fitness but not so hard that it derails the desire to ride... if your friend is looking to get into road racing, then i'd also recommend riding with some groups because riding near other people can be nerve racking if you're not prepared for it... three ironman races The best way to get into shape requires three things... you need a decent bike. You need a watch. You need a 20 mile circuit. A friend to ride with you is a great bonus. Ride your circuit at least 5 times a week keeping your time. You want to ride hard and try to improve your speed every time you go out. You will find that in a month you are FLYING! |
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