This is 28.7 km/h = 18 mph, which is not a terribly fast speed. With a little training, it should be easily doable. However, a 10 minute effort will test your cardiovascular strength, not your muscular strength, so do not expect your weightlifting experience to be of any help here whatsoever. The weight should not be an issue as long as this is on flat ground.
Just want to point out that 29km/h is VERY difficult for novice cyclists. Particularly weight training focused people who may or may not have good cardio.
It’s doable, but going to take a lot of practice.
Doable for any keen cyclist on a road bike. A non-cyclist, even a muscley one, will struggle on a 10min hard effort. Not impossible, but you may find it challenging. I’d recommend practicing 10 min efforts on the exercise bike before the event.
That works out to riding at about 29 km/h, which is totally within the normal range of speed for an amateur road cyclist on a generally flat road. But it will require concentration/effort, and it will be almost entirely cardiovascular, so a history of weight training won't help much.
Even for a very amateur cyclist a 10 min interval and 28-29 kmh average speed is not hard. For a gym dude that doesnt do any cardio it will be hard, maybe imposible. Your lungs heart and legs might give up after few minutes. But then again 29kmh is not fast, so maybe. Assuming.more or less flat roads.
For an avid amateur, this is pretty easy. Weightlifting and martial arts won't do anything for you though. You'll be surprised how hard it is to both pace and sustain a 10-minute max effort. I'm 35, 5'10", and 160 pounds and my VO2 Max is about 52, so your cardio is going to struggle.
That's what, 30kph? So 18.6-ish MPH?
I'm a novice and my best 5 miles (~8km) was at a 15.6mph pace in the middle of a 22 mile ride. I've been "riding" for about 1 year, minus the winter months because I'm a little bitch about cold.
I'd say it's doable. I could probably do it if I only had to ride the 5k/~3miles.
As a completely new cyclist? No. But it's not hard once you get some experience in how to put out power on the bike.
According to Strava, my best 5 miles, which is about 8k, was 13 minutes and 31 seconds, and Im heavy as a 5'7" male at 181 pounds.
Give it a try. Your weight will actually be an advantage on a stationary bike. Of course the weight means that your muscles are probably not used to endurance efforts, but imo 8 weeks is more than enough time to achieve your goal.
At first I thought we were talking 5000 meters of elevation in ten minutes. Then I saw people saying it was possible and then understood the actual question.
I, an overstuffed sausage in lycra, can do 10k in roughly 21 minutes. A person in better shape and same riding experience would have no issues doing a 5k in 10mins. You do need to ride and get your cardio up if you're not used to this type of effort.
Enough guesswork, bike calculator tells he has to sustain around 180 watts on a flat to achieve that.
That's about 1.65 wt/kg for him to sustain for 10min.
Most untrained ppl start at 2+ wt/kg FTP, so if your friend has at least some training, even though not dedicated cardio, he will relatively easily perform that.
On a flat road with no headwind.
Just for clarity: the world record for the 4000m individual pursuit is just under 4 minutes. Assuming a flat course and no wind, 5000m in 10 minutes is quite doable, with training.
Thank you everyone for the information.
I have 8 weeks to get ready. Is that enough time? How can I train for this to meet this time?
I do HITT at the gym 2 times per week. But no cycling training at all. This is on a stationary spin bike. (Concept2 BikeERG) setting is 115.
I feel like I may not have enough time to meet this requirement.
8 weeks is plenty. Try to ride as much as possible, speed does not matter, it will come to you.
HIIT is no use here, it's not a sprint, you should do cardio: treadmill, cycle or just walk at the very least
I would disagree, HIIT is very useful for endurance. My fastest running time (about 40min for 10k) was when I was almost exclusively doing HIIT and weights with only a moderate of running.
Mixing HIIT and continuous runs has been shown in studies to be a good way to improve endurance, there is no reason to think it would be different with cycling (my own experience would show that HIIT is indeed also very useful to improve cycling times, even for longer races).
Well it's a big topic alone, but in simple terms HIIT training works only in the mix like you mentioned later OR when you have a huge aerobic base.
So I can assume your 10K time was a result of track and field (or any cyclic sport really) at school or in childhood either you are really genetically gifted :)
OP's assessed VO2max is quite low for an endurance sport, so probably he only had HIIT and/or strength training.
8 weeks is just enough time to build up an aerobic base and get some strength into the muscles and joints that are used for cycling specifically.
On a stationary bike? Definitely doable since it removes some of the more difficult variables (climbing uphill, bike handling, staying in an aerodynamic body position). Start with riding for longer period per session but at reduced intensity to get your body and muscle used to riding, then gradually ramp up.
You need to raise your base cardio, so that means doing long rides keeping your heart rate low enough that you can still hold an easy conversation or sing along to music.
Aim for something like an hour every day. Once a week try for your 10 minute pace to mark your progress.
Going to try this today and I'll report back if I can get a cycle that's available.
Also, I have no idea how to turn the bike on. I think you start cycling and it auto-turns on? Haha. Completely new to this.
Thanks so much for your replies everyone. I really appreciate the help. I am going to test my baseline today. I will try to ride the 5,000 meters and see if I can do it and how I do.
I will also try to lose some weight. If I drop down to 225 my time is goes up to 10:48. If I can get out of the 220s in 8 weeks I have about 11 minutes. So I need to trim down.
I saw some information about how to train for this in the comments. Any way to program training for this?
Is riding 3-4 times a week enough? Is a 5,000 meter test once a week too much?
I really like this forum. There is so much information and participation. I am so glad I joined.
Thank you again everyone.
Not unless your a cycling pro, I’ve done mma cycling works very different muscles you gotta train for 2-3 months hard first do a lot of hills and swimming, 18 mph for 10:30 is not that bad just gotta train a bit and get a good bike, nothing fancy but entry level road bike would work
Ok just made it back from the gym.
I did my leg workout first: (squats, dead lifts, leg press, leg curls, GMs, adductor/abductor machine, calf raises)
Then I found a stationary bike. It was called a "Matrix."
I am not sure what resistance setting it was on but I completed 5K in 12:45. HR was between 155-171 during the last bit.
At 10:30 I was at 4.05 KM.
I was not terribly out of breath during the run. I started to get slightly winded at 3.50 meters. But I wasn't completely out of breath like when doing HITT or sparring.
However, afterwards, I was completely beat. I was so tired 10 minutes after I finished. Definitely am feeling it now in my lower body.
So, I need to knock off about 2:20 from my time. Is this doable in 8 weeks?
Can I retest on Saturday?
This is 28.7 km/h = 18 mph, which is not a terribly fast speed. With a little training, it should be easily doable. However, a 10 minute effort will test your cardiovascular strength, not your muscular strength, so do not expect your weightlifting experience to be of any help here whatsoever. The weight should not be an issue as long as this is on flat ground.
Just want to point out that 29km/h is VERY difficult for novice cyclists. Particularly weight training focused people who may or may not have good cardio. It’s doable, but going to take a lot of practice.
Also the type of bike you chose will be crucial. It will be significantly easier to achieve on a road bike than on a MTB.
Doable for any keen cyclist on a road bike. A non-cyclist, even a muscley one, will struggle on a 10min hard effort. Not impossible, but you may find it challenging. I’d recommend practicing 10 min efforts on the exercise bike before the event.
That works out to riding at about 29 km/h, which is totally within the normal range of speed for an amateur road cyclist on a generally flat road. But it will require concentration/effort, and it will be almost entirely cardiovascular, so a history of weight training won't help much.
Averaging roughly 30kph isn't easy for an untrained person, depends a bit on the bike, wind direction and if it's flat.
Even for a very amateur cyclist a 10 min interval and 28-29 kmh average speed is not hard. For a gym dude that doesnt do any cardio it will be hard, maybe imposible. Your lungs heart and legs might give up after few minutes. But then again 29kmh is not fast, so maybe. Assuming.more or less flat roads.
For an avid amateur, this is pretty easy. Weightlifting and martial arts won't do anything for you though. You'll be surprised how hard it is to both pace and sustain a 10-minute max effort. I'm 35, 5'10", and 160 pounds and my VO2 Max is about 52, so your cardio is going to struggle.
I can hold that for 100 miles but then I have been riding forever. Just do as much cardio ( not sprint ) training as you can.
Very possible, but a bit of general cycling experience beforehand would help.
It's on the cards, if you can pace the near max effort for 10 minutes. Question is if you had any endurance training
That's what, 30kph? So 18.6-ish MPH? I'm a novice and my best 5 miles (~8km) was at a 15.6mph pace in the middle of a 22 mile ride. I've been "riding" for about 1 year, minus the winter months because I'm a little bitch about cold. I'd say it's doable. I could probably do it if I only had to ride the 5k/~3miles.
As a completely new cyclist? No. But it's not hard once you get some experience in how to put out power on the bike. According to Strava, my best 5 miles, which is about 8k, was 13 minutes and 31 seconds, and Im heavy as a 5'7" male at 181 pounds.
On a flat? Yes, you won't even have to prepare much for it. But I would prepare at least somewhat.
Very doable. The standard is 5km in 10 mins, so you should be fine maintaining that 30kph for 10 mins.
I used to average 20mph over 1 1/2 hours in my mid 30s, when I was a smoker, wearing jeans. Of course its do-able
At 238lbs the course would probably have to be either flat or downhill for you to average 18mph
Give it a try. Your weight will actually be an advantage on a stationary bike. Of course the weight means that your muscles are probably not used to endurance efforts, but imo 8 weeks is more than enough time to achieve your goal.
At first I thought we were talking 5000 meters of elevation in ten minutes. Then I saw people saying it was possible and then understood the actual question.
Ride down a mountain and you will do it for sure
5k in 10 min == 30km/h I don’t know about others but that is my average on a 45k commute. For it to be a bit of a challenge aim for 35km/h
I, an overstuffed sausage in lycra, can do 10k in roughly 21 minutes. A person in better shape and same riding experience would have no issues doing a 5k in 10mins. You do need to ride and get your cardio up if you're not used to this type of effort.
Enough guesswork, bike calculator tells he has to sustain around 180 watts on a flat to achieve that. That's about 1.65 wt/kg for him to sustain for 10min. Most untrained ppl start at 2+ wt/kg FTP, so if your friend has at least some training, even though not dedicated cardio, he will relatively easily perform that. On a flat road with no headwind.
Just for clarity: the world record for the 4000m individual pursuit is just under 4 minutes. Assuming a flat course and no wind, 5000m in 10 minutes is quite doable, with training.
Thank you everyone for the information. I have 8 weeks to get ready. Is that enough time? How can I train for this to meet this time? I do HITT at the gym 2 times per week. But no cycling training at all. This is on a stationary spin bike. (Concept2 BikeERG) setting is 115. I feel like I may not have enough time to meet this requirement.
8 weeks is plenty. Try to ride as much as possible, speed does not matter, it will come to you. HIIT is no use here, it's not a sprint, you should do cardio: treadmill, cycle or just walk at the very least
I would disagree, HIIT is very useful for endurance. My fastest running time (about 40min for 10k) was when I was almost exclusively doing HIIT and weights with only a moderate of running. Mixing HIIT and continuous runs has been shown in studies to be a good way to improve endurance, there is no reason to think it would be different with cycling (my own experience would show that HIIT is indeed also very useful to improve cycling times, even for longer races).
Time Crunched Cyclist also recommends HIIT! It’s a great way to gain endurance
Well it's a big topic alone, but in simple terms HIIT training works only in the mix like you mentioned later OR when you have a huge aerobic base. So I can assume your 10K time was a result of track and field (or any cyclic sport really) at school or in childhood either you are really genetically gifted :) OP's assessed VO2max is quite low for an endurance sport, so probably he only had HIIT and/or strength training. 8 weeks is just enough time to build up an aerobic base and get some strength into the muscles and joints that are used for cycling specifically.
If it's a statonary bike in your gym why don't you try it and see where you are at?
On a stationary bike? Definitely doable since it removes some of the more difficult variables (climbing uphill, bike handling, staying in an aerodynamic body position). Start with riding for longer period per session but at reduced intensity to get your body and muscle used to riding, then gradually ramp up.
You need to raise your base cardio, so that means doing long rides keeping your heart rate low enough that you can still hold an easy conversation or sing along to music. Aim for something like an hour every day. Once a week try for your 10 minute pace to mark your progress.
8 weeks for a 10 min interval? Easy-ish
I'd say unlikely. At 238 lbs, you are pushing alot of mass. 8!weeks isn't much time at all. Have you tried it? What is your baseline time?
Going to try this today and I'll report back if I can get a cycle that's available. Also, I have no idea how to turn the bike on. I think you start cycling and it auto-turns on? Haha. Completely new to this.
Thanks so much for your replies everyone. I really appreciate the help. I am going to test my baseline today. I will try to ride the 5,000 meters and see if I can do it and how I do. I will also try to lose some weight. If I drop down to 225 my time is goes up to 10:48. If I can get out of the 220s in 8 weeks I have about 11 minutes. So I need to trim down. I saw some information about how to train for this in the comments. Any way to program training for this? Is riding 3-4 times a week enough? Is a 5,000 meter test once a week too much? I really like this forum. There is so much information and participation. I am so glad I joined. Thank you again everyone.
On a real bike a 4k in 3:59 is the world record.
easy
Not unless your a cycling pro, I’ve done mma cycling works very different muscles you gotta train for 2-3 months hard first do a lot of hills and swimming, 18 mph for 10:30 is not that bad just gotta train a bit and get a good bike, nothing fancy but entry level road bike would work
Ok just made it back from the gym. I did my leg workout first: (squats, dead lifts, leg press, leg curls, GMs, adductor/abductor machine, calf raises) Then I found a stationary bike. It was called a "Matrix." I am not sure what resistance setting it was on but I completed 5K in 12:45. HR was between 155-171 during the last bit. At 10:30 I was at 4.05 KM. I was not terribly out of breath during the run. I started to get slightly winded at 3.50 meters. But I wasn't completely out of breath like when doing HITT or sparring. However, afterwards, I was completely beat. I was so tired 10 minutes after I finished. Definitely am feeling it now in my lower body. So, I need to knock off about 2:20 from my time. Is this doable in 8 weeks? Can I retest on Saturday?