How often should I go out on my racer bike?
I aim to do 40-80 miles 4 times a week
should I go out everyday?
Mike Rich answers:
I will preface this by stating that I am by no means an authority on the subject. I have trained in the past for triathlons but have recently begun training for the two day MS 150 in September.
(I assume by racer you mean a competition legal road bike fitted with a secondary wheel set, as you should rarely if ever train on your primary wheel set.)
Since biking and running are similar I tend to remember something I was told by one of my high school Cross Country coaches. We were trained to handle double the duration of the race at 80% the week prior to racing. Although my race in is September, I have several Time Trials before then to help keep me on track. Below is how my next 4-6 weeks shape up.
Sun- cardio/run/stationary bike
Mon- long ride 32-48 miles
Wed- long ride 32-48 miles
Thurs- short ride/Timed sprint 16 miles
Fri-short ride/easy 16 miles
Some Tips: If your not feeling roughly 90%, riding at your usual pace may cause more harm than help. You may get a work out, but your cadence gets rather skewed and in my case I tend to compensate with getting out of the saddle more often. I ride only four days not because I cannot ride more, but so that I can recover and make sure I’m always anticpating my next ride. (Opinion) If your not looking forward to training than your chances for improvement are lessened. I tend to run, others swim, but as long as your active a day off won’t make that much different.
Bottom line is to stay consistent. If you think that it will be difficult to bike five days a week at some point, I wouldnt start now. By keeping the same schedule, you can better track progress and keep your body rested. There is such a thing as muscle memory and consitency is the greatest way to achieve this.
(PS once your closer to the actual race I would back off the more exhausting workouts.)
Hope this helps and Good Luck!
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