Training plan

[Ianrm1]

Hi,

I've had my BikeErg for about 6 weeks now and started with the idea that I'd do 10k each day when I got up in the morning. I've managed to do this every day and am now at cumulative 400k. I think what I need now is some advice as to a proper training schedule appropriate for my age (67), weight (130kg) and general fitness level (low). I usually manage to do the 10k in between 23 and 25 minutes with the bike on resistance 3, 75rpm, watts average 110, max 160ish.

Any comments will be welcome, to an ageing pensioner just trying to lose a few kg and get fit

[Dutch]

Hi Ian, nice to see you have taken to your bike well. I have had mine just under 4 months and started off by doing 5ks working up to 10ks. Try and find the drag factor on the pm5 monitor. Number 3 will probably be around 60 ish drag. Some people like a higher drag others lower. Play about and see what is your ideal cycle drag factor.
The recommended rpm to cycle at is anything from 80 rpm upwards. that way it gets your lungs working a bit. Lower rpm is more a muscle workout as I understand it.
I am currently up to 35 to 40 mins doing about 18 to 20 k. I cycle at a rate that I can talk to someone at and am not gasping for breath, just to get the miles in and get used to the longer distances.
I have just started doing interval training, they are programmable on the pm5 and do 20 secs flat out and 1 min slow cycling rest.
I try and vary it up with fitness. I am aiming towards maybe a 40k ride.
Do google fitness for cycling, there are plenty of sites out there to give advice. Also try some of the sprint distances on the bike, they are fun.
Have a look here as well for times for your age group, it will give you an idea of where you are if that interests you. Just put the blue dot in bikeErg. https://log.concept2.com/rankings
Hopefully others will come on and give you lots of tips, there are some very experienced guys on here.

[Sticky_50+]

Hi Ian,

Is your post still valid?
I have adapted a training plan from Row Pro to the BikeErg Trainings.
It works very well for me. If your interest is still valid, let me know and even how I can foreward the plan.

Best regards
Oliver

[johnlvs2run]

If I was starting over on the bike, I'd begin with doing 10k's and doing them faster each day. When it was getting hard to go faster, I'd go easy for a day and then keep getting faster again and repeating the process for at least the first two or three months. Keeping a record of the fastest 20 or so over a two or three month period helps quite a bit with the motivation to keep doing them faster. After that I'd back off the daily pace, do a couple of repetition workouts each week and focus on some time trials.

The recommended rpm to cycle at is anything from 80 rpm upwards. that way it gets your lungs working a bit. Lower rpm is more a muscle workout as I understand it.

Certainly most pro cyclists stay in the 80 to 100 rpm range when racing, but they're also riding extremely large gears. I'm not riding anywhere close to that speed, tend to stay in the range of 68 to 69 rpm for an hour time trial, and my lungs are getting plenty of exercise! On a daily basis my breathing is 40 to 45 breaths per minute depending on pace, 45 to 48 bpm during workouts, and over 50 on time trials, though I don't check it very often. This is just relaxing and breathing normally.

[zij]

I can recommend using Zwift and some of their training plans - the BikeErg connects to it without any problems, power, rpm etc all feed through and you get some accurate metrics/data out of Zwift - giving you the ability to accurately see how your fitness is improving. Zwift also has some virtual worlds so you can see something on screen as yo utravel around rather than a painted wall - helps pass the time and keeps you motivated.

I started about 14-15 months ago on Zwift, I do about 200-250km per week on the BikeErg and fitness has greatly improved. Longest ride to date being about 110km and around 230w average for that period...

[Ianrm1]

Thanks for your help guys !

I've just completed my first million metres (since July) and still using the bikeerg regularly. I use Zwift occasionally (but hate not being to overtake anybody !) and I also use Kinomap which I prefer as you're riding on proper routes (some of which I've actually been on)