i*********5
发帖数: 19210 | 1 跑版的人大都follow一个系统的训练计划。大家能讲讲自己都follow什么自行车训练计划（如果你follow的话）吗？ |
n******d
发帖数: 3583 | 2 还在累积里程上，坚持隔天一骑15miles，周末取决于跟着的group 30~40miles。下个星期起，工作日打算上万金油训练计划 HITT （High-intensity interval training）
http://en.wikipedia.org/wiki/High-intensity_interval_training |
s******s
发帖数: 190 | 3 这个要顶！
I don't have any race this summer, and don't have too much time riding
outside. So I take this time to focus on climbing. My plan is fairly
flexible, but roughly like this
mon: gym, easy spin (zone 2) 30 min for recovery
tue: gym, 20mx2 or 10mx3 endurance intervals (zone 4-5) + 3x5 squats
wen: easy session at lunch time + hill reps after work (8mx(4~5)) (zone 4-
5)
thu: gym, 60m constant power output (zone 2~3)
fri: short fun ride, go to hills with full gas to check my fitness
weekend: relative long ride for endurance, the other day do whatever I want
or get off from bike completely.
I'm happy with this plan so far. For example, my 20m power output increased
25w in last month. |
n******d
发帖数: 3583 | 4 这个20mx2是20米还是20分钟，是在spiner bike上做的吗？
4-
【在 s******s 的大作中提到】
: 这个要顶！
: I don't have any race this summer, and don't have too much time riding
: outside. So I take this time to focus on climbing. My plan is fairly
: flexible, but roughly like this
: mon: gym, easy spin (zone 2) 30 min for recovery
: tue: gym, 20mx2 or 10mx3 endurance intervals (zone 4-5) + 3x5 squats
: wen: easy session at lunch time + hill reps after work (8mx(4~5)) (zone 4-
: 5)
: thu: gym, 60m constant power output (zone 2~3)
: fri: short fun ride, go to hills with full gas to check my fitness
|
s******s
发帖数: 190 | 5 20 minutes
【在 n******d 的大作中提到】
: 这个20mx2是20米还是20分钟，是在spiner bike上做的吗？
:
: 4-
|
n******d
发帖数: 3583 | 6 25w!! 效果明显阿
4-
【在 s******s 的大作中提到】
: 这个要顶！
: I don't have any race this summer, and don't have too much time riding
: outside. So I take this time to focus on climbing. My plan is fairly
: flexible, but roughly like this
: mon: gym, easy spin (zone 2) 30 min for recovery
: tue: gym, 20mx2 or 10mx3 endurance intervals (zone 4-5) + 3x5 squats
: wen: easy session at lunch time + hill reps after work (8mx(4~5)) (zone 4-
: 5)
: thu: gym, 60m constant power output (zone 2~3)
: fri: short fun ride, go to hills with full gas to check my fitness
|
f**********e
发帖数: 1994 | 7 This looks like time-crunch cyclist's dream...
4-
【在 s******s 的大作中提到】
: 这个要顶！
: I don't have any race this summer, and don't have too much time riding
: outside. So I take this time to focus on climbing. My plan is fairly
: flexible, but roughly like this
: mon: gym, easy spin (zone 2) 30 min for recovery
: tue: gym, 20mx2 or 10mx3 endurance intervals (zone 4-5) + 3x5 squats
: wen: easy session at lunch time + hill reps after work (8mx(4~5)) (zone 4-
: 5)
: thu: gym, 60m constant power output (zone 2~3)
: fri: short fun ride, go to hills with full gas to check my fitness
|
i*****t
发帖数: 24265 | 8 都是牛人，请教一下如何弄出时间锻炼？早上还是晚上？俺感觉除了上下班和周末骑车
，平时就没时间骑车了呢？ |
O****e
发帖数: 3290 | 9 I don't follow any specific plan. My weekly average mileage during the
season is around 150 plus cross training. There are periods (normally
lasting 1 to 2 months) when I do 1 to 3 hard workouts every week including
highly competitive group rides or a long solo ride (60 to 80 miles) with
significant climbing. Then, I might have 1 to 2 weeks of break when I only
do easy rides normally 20 to 30 miles flat with mild rolling at a pace about
16mph or even lower. It all depends on how I feel when I decide what I
should do for the next couple of weeks.
计划（如果你follow的话）吗？
【在 i*********5 的大作中提到】
: 跑版的人大都follow一个系统的训练计划。大家能讲讲自己都follow什么自行车训练计划（如果你follow的话）吗？
|
O****e
发帖数: 3290 | 10 Great! Congrats on the improvement. Are you still in California? I've done 3
races so far this year and have hoped that I can do more. But, there are
some changes in my life that I have to cope with. No more races planned at
this point.
4-
【在 s******s 的大作中提到】
: 这个要顶！
: I don't have any race this summer, and don't have too much time riding
: outside. So I take this time to focus on climbing. My plan is fairly
: flexible, but roughly like this
: mon: gym, easy spin (zone 2) 30 min for recovery
: tue: gym, 20mx2 or 10mx3 endurance intervals (zone 4-5) + 3x5 squats
: wen: easy session at lunch time + hill reps after work (8mx(4~5)) (zone 4-
: 5)
: thu: gym, 60m constant power output (zone 2~3)
: fri: short fun ride, go to hills with full gas to check my fitness
|
|
|
w*****3
发帖数: 1582 | 11 没有计划，只是跟跑步交叉进行，今年的目标是争取一次骑行250km，计划13个小时完
成。我骑的是破山地买菜车，平均速度大约是平路2小时50公里不休息，上坡比较滥。 |
s******s
发帖数: 190 | 12 hehe, thx :)
how was your races? I feel so relaxed this summer without races, just ride with focus on what I want. 有点明白
为啥小说里那些练武的人要闭关修炼了
I'm still in California. I rode with heyihua and some other guys, rode almost all the big mountains and classic
routes here, it was really nice ...
3
【在 O****e 的大作中提到】
: Great! Congrats on the improvement. Are you still in California? I've done 3
: races so far this year and have hoped that I can do more. But, there are
: some changes in my life that I have to cope with. No more races planned at
: this point.
:
: 4-
|
j***y
发帖数: 5098 | 13 为什么不买一辆入门级的公路车？
【在 w*****3 的大作中提到】
: 没有计划，只是跟跑步交叉进行，今年的目标是争取一次骑行250km，计划13个小时完
: 成。我骑的是破山地买菜车，平均速度大约是平路2小时50公里不休息，上坡比较滥。
|
w*****3
发帖数: 1582 | 14 没钱，准备搬家，骑车的主要目的是cross training, 所以速度慢一些无所谓， 以前
骑公路车时间长的话，腰酸背疼，可能是size 不合适， 现在骑山地好一些。 |
O****e
发帖数: 3290 | 15 The first one is Battenkill. You know what happened. The 2nd and 3rd ones
are local road races, 40+ miles. I did finish but with so so results
something like 40 out of 60 starters. I still could not stay with the lead
pack all the way to the finish line. It is always the surge on that one
section of climb. But, I can see I made some progress this year. My current
goal is simply to finish with the lead pack.
It is good to focus. Too many races can be distracting as you try to timing
your peak condition. Hope you come out of 闭关修炼 much stronger in the race
next year.
with focus on what I want. 有点明白
almost all the big mountains and classic
【在 s******s 的大作中提到】
: hehe, thx :)
: how was your races? I feel so relaxed this summer without races, just ride with focus on what I want. 有点明白
: 为啥小说里那些练武的人要闭关修炼了
: I'm still in California. I rode with heyihua and some other guys, rode almost all the big mountains and classic
: routes here, it was really nice ...
:
: 3
|
s******s
发帖数: 190 | 16 haha, nice to know you made progress. Just keep going :D
The big mountains here at California are quite nice, not only physically
challenging, but also scenically enjoyable. You should try them when getting
a chance. It's quite different from most of those rolling hills on east
coast. I can feel I'm getting stronger on hills, plus I got a new bike here
(Scott addict R2) ... what a joyful summer.
current
timing
race
【在 O****e 的大作中提到】
: The first one is Battenkill. You know what happened. The 2nd and 3rd ones
: are local road races, 40+ miles. I did finish but with so so results
: something like 40 out of 60 starters. I still could not stay with the lead
: pack all the way to the finish line. It is always the surge on that one
: section of climb. But, I can see I made some progress this year. My current
: goal is simply to finish with the lead pack.
: It is good to focus. Too many races can be distracting as you try to timing
: your peak condition. Hope you come out of 闭关修炼 much stronger in the race
: next year.
:
|
O****e
发帖数: 3290 | 17 I started in California. Can certainly feel the joy. Yah, keep pushing.
getting
here
【在 s******s 的大作中提到】
: haha, nice to know you made progress. Just keep going :D
: The big mountains here at California are quite nice, not only physically
: challenging, but also scenically enjoyable. You should try them when getting
: a chance. It's quite different from most of those rolling hills on east
: coast. I can feel I'm getting stronger on hills, plus I got a new bike here
: (Scott addict R2) ... what a joyful summer.
:
: current
: timing
: race
|
O****e
发帖数: 3290 | 18 By the way, I just bought a new bike too, Cannondale CAAD-10 Ultegra with
upgraded wheel-set Mavic Ksyrium Elite. Riding feels great so far. I have
yet to test it in a race, hehe. Keep enjoying your new pro peloton bike in
the mountains.
getting
here
【在 s******s 的大作中提到】
: haha, nice to know you made progress. Just keep going :D
: The big mountains here at California are quite nice, not only physically
: challenging, but also scenically enjoyable. You should try them when getting
: a chance. It's quite different from most of those rolling hills on east
: coast. I can feel I'm getting stronger on hills, plus I got a new bike here
: (Scott addict R2) ... what a joyful summer.
:
: current
: timing
: race
|
m****c
发帖数: 629 | 19 我跑步骑车都要先报名个比赛，才能push自己去训练。比如128mile的骑车我会在之前
骑一次century, 26.2mile的跑步我会在之前至少跑几次15到18mile。训练的时候就是
endurance和sprinter交替着进行，逐渐增加距离，30，50，70，90，100。
计划（如果你follow的话）吗？
【在 i*********5 的大作中提到】
: 跑版的人大都follow一个系统的训练计划。大家能讲讲自己都follow什么自行车训练计划（如果你follow的话）吗？
|
