Need help setting up a plan. Cycling focus.

pridesabtch

I've been fat and soft, thin and fit and everywhere in between. I have always struggled with goals. I tend to set them too aggressively thinking that anything less is hog wash. I can maintain the crazy demand needed to reach the goal, but as soon as I reach it I back off and counteract all that I've done. The nutrition thing I can handle once I wrap my mind around it, but the exercise is tricky.

I was an athlete and know how to push, but I struggle to know how to start over without feeling like a wuss.

I'm soft and slow right now and weigh well more than I should. I'm not in terrible shape as compared to the average American, but I am not where I want to be. My chosen exercise is cycling, indoor for now as it's cold and wet in WV this time of year. I can still run a couple of miles, but slowly (10:00-11:00 pace as opposed to 7:30PR) and I can still do a 90 minute bike ride outside but at like 14-15 mph flat instead of 18-20 mph with hills. My functional goals are to be able to climb again (slow is ok) by the end of spring.

Thoughts are that I can do 30 - 40 minutes on the bike 5 days a week for a month or so before upping the ante. The problem is it doesn't sound like much of a workout to me. Like if all I do is ride for 30 minutes, does it really do anything for me? The answer I would tell others is "Heck Yeah, as long as you put forth the effort!" What I tell me is "go ahead and do back to back 30 min spin sessions and add in resistance training 2-3 days a week". I feel like that should be reasonable, but at the same time I wouldn't start most people there.

As my username indicates, pride is a problem with me. I was very fit and a very well respected spin instructor and road rider for many years. It's tough for me to accept that I can't do what I could and even worse to think that people will see me, up 50 pounds in 5 years...

What are your thoughts on a good starting place and progression strategy? I can ride at home on the Peloton for classes, the trainer for long rides or outside if its nice, but I really only do resistance training at the gym.

Thanks y'all,
Nikki

deannalfisher

so from my perspective 2 things
1) you've already identify that your pride is a *kitten* - so maybe talking to someone will help you mentally - from a sports psychology perspective
2) maybe find something to aim for in the next year that you can train for and then find/follow a STRUCTURED training plan - as athletes we are often our own worst enemies when it comes to training and trying to develop our own

misskris78

My fitness is cycling focused - and I like Zwift. It's a little bit expensive to get started if you don't have a road bike and trainer, but if you're already set up, it's reasonable. I find that the races and group rides are motivating, and there are many structured training programs if you're looking for additional motivation. Since it's a virtual ride, no one ever needs to see you IRL!

sijomial

I'm coming back from a fitness low point (multiple injuries this year) and my suggestion for your starting point would be a FTP test to see where you are and give a baseline from where to improve.
Yes my initial test was really disappointing and hurt my pride (almost 20% down on a year ago) but seeing improvement in repeat tests is both motivating and lets me judge the effectiveness of my training.

Mostly I'm alternating over/under FTP intervals with steady state sessions but also doing some Wattbike training sessions (available free on app and website). I don't do any sessions as short as 30 or 40 minutes though, think you would do better with longer but fewer sessions if you are looking to regain your endurance.

If you like a structured plan then both Wattbike and British Heart Foundation have well designed and free programs.

Maybe think about getting an event in your diary for Spring so you have a more definite goal and deadline to keep you focussed?

Machka9

pridesabtch wrote: »

Thoughts are that I can do 30 - 40 minutes on the bike 5 days a week for a month or so before upping the ante. The problem is it doesn't sound like much of a workout to me. Like if all I do is ride for 30 minutes, does it really do anything for me? The answer I would tell others is "Heck Yeah, as long as you put forth the effort!" What I tell me is "go ahead and do back to back 30 min spin sessions and add in resistance training 2-3 days a week". I feel like that should be reasonable, but at the same time I wouldn't start most people there.

Thanks y'all,
Nikki

If it were me, I'd mix it up a little bit.

Choose one day to do a longer ride ... that could be your 40 minute ride to start with, but continue to extend that one and if you can do it outside, that's even better.

Choose one day to do an interval workout or hill repeat. If you're riding indoors, I presume you've got Zwift? I think you can find an interval workout there.

And then go for your 30-40 minutes on the bike on the other 3 days. Zwift has some good routes for some variety.

lorrpb

As an athlete surely you know about the need for progression and the risk of injury when pushing too hard. I don’t know why you think 30 min 5xweek would be worthless? That would help you get to a basic level of fitness. Personally I would suggest starting 3x for a month to give your body a chance to adapt. But I’m a take it gradually and pace yourself kind of person. I get overwhelmed with the all ir nothing approach.

cwolfman13

I'm an avid cycling enthusiast. Most of my rides are 30-60 minutes 4x per week and it's just fine in regards to baseline fitness and health. I'm not at the same fitness level I was a couple years ago when I was participating in endurance cycling events and races, but that's because I'm not training for that right now. At this point I'm happier just going out and enjoying a ride or hitting the trails on my mountain bike than following a rigid training structure.

When I was training, I rode 5-6 days per week and the workouts were variable. I would typically have one long ride of 30-50 miles once per week. I'd have a fast paced 20K time trial type ride, some hill repeats, and usually one or two easy pace 15 mile rides.