Hello everyone. I come from a running background(6ft, 70kg, 22y/o, 21:45 5k runner). I have occasionally biked and sometimes really long rides of 50-100km. But I want to get more serious and track my progress while committing to structured training. I own a Garmin watch, polar chest strap heart rate monitor and aluminium road bike. By using this gear , how do you suggest my bike week(can commit to 3/4 times a week)should look like. With running ,you have easy, tempo interval sessions and long run. And with running you maintain an average speed mostly unless it is an interval session but I have noticed bikers do a lot of bursts than averageappvalley
Anyways, how would you structure my week(roughly) if you were my trainer. I currently hover at 25kph for an hour and have maintained 23kph for 5 hours before in a long ride. And would be nice if your suggestion includes pointers on how to increase intensity and distance gradually in each suggested sessions.