Cycling Training Program?

Question

Curious what is the best way to train to be able to stay strong on my Sunday group rides which are 45-55 miles long?

Also now that is nice out and I'm outdoors more do I drop the weight training or still do 2 days of weighs be day?

Answer 1

If you are having trouble keeping up during your group rides, you probably need to work on increasing your total power output and increase your ability to keep your output high for 3-5 minutes at a time.  The best way to do this is to add tempo and interval workouts to your training program.  You first need to either get a heart rate monitor and determine your heart rate training zones or get your self a power meter and do a power test.   Chris Carmichael has a good book out on the subject called The Lance Armstrong Performance Program.  It is something that I do with the athletes I coach but would be difficult to explain in this format.  The book should be able to help you do it on your own.

As for weight training, I would either keep it at 2 days a week or bring it down to only 1 day per week if;

a) you don't have the time to ride more and still hit the weights or

b) you don't feel like you are getting the recovery you need from the combination of weight training and all of your summer riding.

Hope this helps!