Hi Nicky i have a schedule that i put together for my 100km off ride next month.
i do gym work twice a week (coz i am getting old and have a dodgey back) as well as working my rides up to the full event distance.
1)Core strength work: pilates and light weights with high repetitions.
2)Cardio 3 times 20min sessions in intervals 2min max and 45 sec rest. I use the following machines Stepper (i rate steps great for cycling), X-train, bike, runner and rower but i only use 3 per session.
3) Bike - depending on how much time you have till your event. Start doiung say doing 50% of your race distance on similar terrain. Work your way up to doing 100% of the distance again on similar terain. Dont do the 100% distance too close to the event as you will need time to recover. try do your training runs at race pace.
it is different for everyone.
i recently noticed that i was tired when starting a session so i started taking isotonic drink before and after sessions. that helped.
i didnt use it previously coz i was worried about the sugar overload as i was trying to shift some weight too, but training and having a target helps. Write it down.
Experiment with different regime for a couple of events and see which one works best for you.
I am not sure if this is what you are looking for.
Talk to a gym instructor if you know a good one.
Good luck. Train hard ride easy.
Let me know if you want more info.
Buster
But how to get started, since I normally just hop on my bike and cycle.
