Anyone willing to look over my training plan?

[rubysoho]

Thanks again for the input. I will adjust the schedule to make the rest weeks more obvious (distances/times listed, not just visually!)

[rubysoho]

I updated the plan with more significant rest weeks. I am thinking about removing strength training all together and using some cross training days as strength days. Strength days would then become 100%-do-nothing days.

updated plan

[maillotpois]

Looks good. I'd move the strength training from your Fridays if it were my plan. But it doesn't sound like you're too excited about the strength training component anyway. Frankly, if it isn't something you really enjoy doing, why bother? Other than core work, I have never found any real benefit to my cycling when I was following a strength training program versus when I was not.

[Dogmama]

How old are you and what is your previous activity level? Have you been riding for many years or are you relatively new? All of those things play into how much recovery you'll need.

I differ about strength training. Although it may not directly affect cycling, I do believe it is an important component of a well rounded fitness plan.

What are your goals? A race? A tour? Getting into shape?

[SheFly]

This looks much better! I still agree with MP about the strength training on Fridays, especially when you have longer rides planned for the weekends.

SheFly

[rubysoho]

Again, thanks for all the feedback. I really appreciate everyone taking the time to look this over.

SheFly, I definitely agree and so I made Friday a 100% rest day. I just think mentally and physically this will be better. CT days can incorporate strength training.

Unless there are any glaring issues, I think this will be my final plan that I will try to stick with (dogmama, would love you analysis after you read my answers to your questions below).

How old are you and what is your previous activity level? Have you been riding for many years or are you relatively new? All of those things play into how much recovery you'll need.

I differ about strength training. Although it may not directly affect cycling, I do believe it is an important component of a well rounded fitness plan.

What are your goals? A race? A tour? Getting into shape?

27y/o, relatively active and in good health, preparing for a 150 mile charity ride.

I've been consistently riding for less than a year with max rides last summer at 50 miles but most averaging 20 miles. I have been off the bike for most of this past fall. The goal is to complete a 150 mile ride, spread out over two days, within the allotted amount of time provided by the organizers (I think it is 16 hours???) AND to do it relatively comfortably. I've muscled through a 50 mile ride in under 4 hours when I wasn't prepared and I'd rather not repeat that. So this is all about preparation - which will help with the mental aspect too since I've never gone this far before. Last year the tour was rerouted because of construction and the 150 mile ride turned into closer to 170 miles.

Current level of fitness, I'd say I could go out and comfortably ride 30 miles if I wasn't pushing hard for speed. I could get through 40 - 50 miles but I'd definitely be tired at the end.

I have about 22 weeks before the 150 mile ride. Hills are a weak point for me. My biggest fear is going in unprepared and not completing the ride. (Which isn't the end of the world, I know...)

[ny biker]

A couple of thoughts --

Six months is a long time to be following a training schedule. With rest weeks built in, you'll probably be fine, but there's a chance you'll start to feel a bit burnt out after a while. So you might consider changing the routine at some point (such as switching the days you do certain things), especially for the rest weeks, just to help you stay mentally fresh.

If possible, do some training on the actual ride route, especially the hilly parts.

[Wahine]

All the feedback you've gotten here has been great. I do coach cyclists, runners and triathletes. Rest weeks and rest days are really important. They allow recovery and help to prevent burnout as ny biker mentioned.

I usually schedule a rest week after 3 weeks of harder training and at least one day per week for athletes under 40 years old. Older than that, they get a rest week after 2 weeks hard training and 2 full rest days per week. Obviously these are only guidelines and depend a lot on your athlete but it is generally true that as we get older we need a little more rest to recover from hard workouts and since endurance is usually pretty good (depending on your background) I will usually sub a rest day for a lighter effort endurance day.