2x20, sweetspot through the winter?

tommy_tommy

I posted a few months back looking for advice on improving my cycling performance. Previously, my training for cycling sportives and 10MTT's consisted of rides of 4 - 5 hours duration once per week and 90 minute commutes each way to work both at 75% MHR, a total of about 13 - 15 hours of riding per week. Around 6 weeks out from key events I did 5 minute efforts as hard as possible with 90 seconds rest in between on the turbo.

The advice I picked up from this forum suggested that the 75% riding had little affect on cycling performance and the turbo sessions were more anaerobic than aerobic. The advice I gathered from this forum suggested shorter tempo rides and intervals of 20 minutes on the turbo.

About 2 months ago, I reduced my total training time to around 8 hours per week. I did one 2.5 hour tempo ride on the weekend, one tempo ride 1.5 hours in the week together with and 1 (2x20) sessions on the turbo (or a 10 mile TT). The remaining rides were recovery rides at 75% MHR on the turbo. The tempo and 2x20 session I did using perceived effort. In the 2 x 20 my I could just feel the burn in my legs and it was very uncomfortable in the tempo sessions I got to the burn and then eased back very slighty.

The results in performance have been very noticeable. A local loop that previously took me 3.5 hours at tempo pace to complete now takes 3 hours, my 10Mtt times this season were between 26;30 and 28 minutes depending on conditions this week I managed 25:40 in not ideal conditions.

Next year, I was planning on trying some 4th cat road racing. My questions is: should I continue with this training routine throughout the winter or return to steady riding until next spring?

Alex_Simmons/RST

tommy_tommy wrote:

... to work both at 75% MHR, ... Around 6 weeks out from key events I did 5 minute efforts as hard as possible with 90 seconds rest in between on the turbo.

The advice I picked up from this forum suggested that the 75% riding had little affect on cycling performance and the turbo sessions were more anaerobic than aerobic.

75% MHR is long endurance pace. It's not recovery but there is more bang for buck in going a little harder if time is limited.

The 5-min hard with 90-sec recovery session you describe would most definitely be aerobic in nature. It is not possible to do long anaerobic efforts as our anaerobic work capacity (AWC) is all but depleted after ~ 120 seconds of maximal effort (duration depends on rider) and our bodies are forced to revert to "pay as you go" aerobic metabolism. In order to work on developing our AWC, we need much longer breaks between efforts.

tommy_tommy wrote:

Next year, I was planning on trying some 4th cat road racing. My questions is: should I continue with this training routine throughout the winter or return to steady riding until next spring?

Well the primary physiological determinant of success in road racing is sustainable aerobic power, so I see no reason why not stick with what's actually getting you fitter. Means you can maintain and even develop fitness with fewer hours, which is good when stuck indoors in the winter.

tommy_tommy

Thank you for your reply Alex,

Advice I received from other coaches suggested that training at higher intensities through the winter is not necessary and they advise building base a lower intensities using long slow rides, one reason being that intense training compromises the immune system which is not good in the winter with all the infections around.

However, I would say that I feel less fatigued at the moment whilst training fewer hours (7hrs PW) at a higher intensities than earlier in the year when training longer (10 - 13 hrs PW) at lower intensities.

One reason for reduced fatigue is not having get up so early 2 x per week to cycle to work. As well as reduced stress trying to fit 10+ hours of training around work and family life.

I plan to take a short 2 week break in October after my last event and the continue with current training schedule throughout the winter. I am considering entering a few winter cyclo-cross vents to help maintain focus.

Alex_Simmons/RST

Well getting sick can happen if we don't eat properly, get enough sleep/recovery, are overly stressed etc and especially if we are exposed to sick people or unhygienic conditions. So training workload (volume and intensity) is but one element but we need to take these other factors into account.

I agree that some are more susceptible to others in winter time and the intensity may need to be moderated in the winter months for these riders. I have a couple of clients like that. Others it doesn't seem to affect and they thrive on the workload.

It's when you start doing supra threshold work that susceptibility can rise. But solid aerobic development work is not usually a problem.

There are of course things that can help to reduce the incidence of illness to begin with. Washing hands regularly and especially before we eat or touch our eyes/nose/mouth is one of the most basic preventative steps.

Here is an item on the topic:
http://www.cyclecoach.com/index.php?opt ... Itemid=107

nmcgann

tommy_tommy wrote:

Thank you for your reply Alex,

Advice I received from other coaches suggested that training at higher intensities through the winter is not necessary and they advise building base a lower intensities using long slow rides, one reason being that intense training compromises the immune system which is not good in the winter with all the infections around.

.

Actually, I have found that since starting regular "moderately" intense training (i.e. up to L4) I have been much healthier over the winter. I didn't have anything worse than a mild sniffle last winter which has never happened to me before - I usually get floored at least twice with flu-y episodes plus several bad colds.

Neil