Recovery is seriously underrated. Too many people go out and go hard everytime they get on a bike - this is not a good idea... The rule I live by is no more than 2-3 hard workouts per week - riding longer miles is considered a hard workout, as is riding harder miles. The other ones should be easy or recovery rides. These rides will help flush out the system from the hard rides and give your body a chance to consolidate the fitness gained from your hard rides.
The big question - how easy is easy? For my easy rides, I make it a goal not to sweat. Or even breathe hard if I can help it! My long rides are around 3 hours right now, my recovery rides are an hour, tops.
Do build a day off into your exercise plan. Even if you don't feel like you need it, you need it. I train 6x a week with one day off, sometimes 2. The days off keep you from burning out with cycling all the time. X-training is also a good one - I run too so things never get boring!
To increase your skill level, bike handling drills are essential. Find a carpark and ride up and down it doing basic drills. I do this once a week (or two) and generally include:
Riding in a straight line
Turns (slow and fast)
Riding one handed (both sides)
Signalling, then cornering
Taking and racking a water bottle (without looking)
Riding one handed with the other holding my knee
As above except holding ankle
As above except holding foot
Etc, etc..... I have several more which generally result in me falling over - get those down and I can give you more!
In God we trust, all others bring data.
- W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
- Frank Kotsonis
| current weight: 190.0