Wheels Too wrote:Anyone got a good ride training plan to share?
A specific training plan depends very much on your current level of ability and fitness. If you can already do, say, the 200km Alpine Classic then this is only about 30% harder, and mostly in your capacity for mental endurance and an iron butt.
For cycling fitness you'll need to build base fitness (E1 endurance) and power-endurance (E3 hill climbing). I suggest long easy rides for the former (e.g. Melbourne-Sorrento-Melbourne) and for the latter a mix of hill repeats and power intervals. Try not to train in E2 since this will just make you tired without producing useful adaptation for the time investment.
BV had some material up developed by RideWiser:
You didn't say where you are, but here are some proxy training hills around Melbourne:
- for Tawonga Gap - do Mt Macedon, or Arthur's Seat repeats
- for Mt Hotham - do Mt Donna Buang, twice
- for the Back of Falls Creek - do Mt Baw Baw from Noojee.
Other good training hills include Kinglake, Lake Mountain and Mt Dandenong. My personal favourite training routes are:
Conveniently, the top three above start & finish at railway stations.
Finally, there is also the secret Warrandyte power intervals training loop but I am not authorised to reveal it. You have to be shown it - ask your cycling social circle.
You will also benefit from:
- Core stability & flexibility training. This massively increases all-day comfort and resistance to injury. I do pilates/yoga/tai chi but suggest consulting a sports physio first to discover your condition (e.g. Lucas Owen in Eltham) because core training, contrary to what 99% of gyms are peddling, does NOT mean "lots of ab crunches" and other superficial timewasting activities.
- Mental toughness. Go out for rides in some really horrible weather and harden up, because on the day there are no excuses. Like muscles, the mind adapts and benefits from training.
- Breathing exercises i.e. practice breathing out completely and deeply when in the hurtbox. Most people become fast shallow breathers which is the very worst thing you can do - this leaves loads of expired air in your lungs.