Racer X Virtual Trainer

Hi im new to the forum so hi to all of you. Anyway ive been following the pre season training as the link http://www.racerxvt.com/virtual_trainer ... eason.html. My Exact routine is as follows

Monday - Speed training
Tuesday - interval weight and interval cardio
wednesday - 20mins cardio and interval cardio
thursday interval weight training
friday - 45min - hour run
sat- rest
sunday- ride

Now do i need to add some more low intense running in. like on a wednesday another 45 min run? ive been doing it for 3 weeks and i do feel so better. but want to get it rite first time. I dont really get chance to ride in the week. And also work as im 22 . so time is sometimes hard but i will make 1-2 hours of training a day. any help would be nice. thanks

What did you do training wise leading up to this pre-season phase you are in?

Have you read the periodization articles on the site? If not, here they are.
Strength Training - Look towards the end of the article for workouts that take you from the off-season up to the in-season.
Periodization in Strength Training

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Riding takes precedence over any other training activity. You are only riding one day per week, can you add any other day? Saturday? Riding one more day a week will do more for your racing results than adding or changing any other training activity.

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Coach Seiji
www.coachseiji.com

Before my preseason i wasnt very
consistant. And also not sure i was doing correct weights. I did 3 sets of 10 of the following,
bench press,
dumbell press
hammer curl
bar curl
tricep extensions
low row.
I also run for 45 mins twice a week. Like i said i wasnt very consistant. But then i found the preseason routine for 8 weeks before season staryed so been doing that for 4 weeks now. And find it really helps. I seem to be able to ride better and push muself harder. It just i didnt nw if i was doing enough cardio in the routine.

I also do need to get out on my bike more. Sometimes i get to go out on thursday and tuesday. So get to ride twice a week. Just very difficult over here in england due to work and weather.

OK well ride more when you can, as I stated that is going to help you more than any added training as the skill component of riding is the limiter to actual race performance for 99% of the people riding.

Make sure you follow the Ten Rules of Strength Training outlined in the article called Periodization in Strength Training that Tim listed above. This will help you make better choices about which exercises to do to make the most of your available training time in the gym.

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Coach Seiji
www.coachseiji.com

K thanks for your help. I have read through and i thjnk i do all 10. Its hard when your on your own though as a trainer can help what im doing wrong. Mite enquire. Im also gonna get out on my bike as much as i can. I feel fitter than ive ever been. So hopefully all the hard work will pay off. Will let all know on my results. I have a website. Check out www.richardgraymx.com. Thanks guys

Keep on training and working hard. It is a life long pursuit. Heck man, you have just started. Keep reading and studying the articles on the site, ask well thought out questions and you will get all the help you could ever want right here! Good luck and keep us up to date!

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com