How do I train?

As a newbie rider, I'm interested in developing strength, stamina and resistance.

Any simple routine I can follow to become a better rider?
Do I need to go to the gym? spin? leg curls? squats? sit-ups?
Do I need to pedal a particular cadence?
Do I need to hit a certain level of lactic acid for a certain amount of time?
Do I need to bike uphill?
Do I need to maintain a certain amount of speed or alternate fast and slow pedalling?
Do I need to learn to pedal using one foot?


Tips naman!


yours truly,
Mr. Confused

Newbies din ako. 1year palang nag ra-ride. In my limited experience I find lifting weights helps and doing 50% aerobic ride (the one can still comfortably talk while riding) and 20% intervals and 10% TT. The other 20% is recovery or whatever recreational ride or just sight seeing.

Iam doing 35kph avg on 15km flat TT on Moa. My next goal is 40kph avg on 15km. Cguro kung kaya pa nga katawan ko and if God be willing ma abot ko next year yan goal. hehehe

K2 wrote:Newbies din ako. 1year palang nag ra-ride. In my limited experience I find lifting weights helps and doing 50% aerobic ride (the one can still comfortably talk while riding) and 20% intervals and 10% TT. The other 20% is recovery or whatever recreational ride or just sight seeing.

Iam doing 35kph avg on 15km flat TT on Moa. My next goal is 40kph avg
on 15km. Cguro kung kaya pa nga katawan ko and if God be willing ma
abot ko next year yan goal. hehehe

What do you mean by 20% intervals and 10%TT?
What's TT?

if you r serious about training, along with a cyclo comp, a heart rate monitor is a must..determine your max heart rate..mhr= 217 -(.85x your age) then subtract 5 beats for cycling
..ride training zones express in percentage of mhr....always follow tempo ride(80-90%) with a recovery ride(50%-60) the next day to flush out lactic acid...make a journal to gauge your improvemnts... a cyclist can b strong in flats but mediocre in climbs...both demands a diffrnt training regimen, so determine the nature of your ride...cadence is also impt. if its not availble in your cyclo cmp like mine, i count revolutions i make in 15 secs..then multiply it by 4, hence rpm...its effective for me during TT solo to keep me in sync, establsh. rhythm..1,2,3,4....( cadence arnd 100-120rpm)
happy spinning

intervals bale ang ginagawa ko pahihirapan ko sarili ko for 5 minutes hard spinning then rest for minutes hangang medyo kaya na, tapos bira ule ng 5 minutes. Bale 4 times na 5 minutes na mahirap. Interval ko yon. hehehe. Ones a week ko ginagawa yan. Tapos 3 weeks isang beses solo Time Trial Ride. Binibilang ko oras makumpleto 15km flat. Yon lang. personal regimen ko lang yan para ganahan mag exercise. hehehe. Sa awa ng Dios umiimprove naman. hahahah

OK!

I'm very inspired with this discussion.
I just got myself a Heart Rate Monitor (HRM).
I already got a cadence cyclo-computer.

Looks like I'm all set!
Now all I need is make myself a program.
Will incorporate your ideas regarding uphill training and intervals and Time Trials.

Thank you!
Keep the ideas coming folks!