Training Plan
snedden9485
Posts: 57
Hi guys,
First post on here, so go easy one me :P .
I am after some thoughts on my new training plan. I have been cycling since October 2008 and i have been really enjoying the sport. I have been racing since the start of the year and gradually moving through the grades. Up until now, i have just been doing miles on the road, not really doing any specific training. The amount of riding i do is generally around 300 - 350 km per week (about 200 miles per week). The racing i do is generally about 20 - 30 miles long, with the occasional criterium. My fitness is pretty solid i think, my cardio is good, however my legs arent overly strong. I have done about 5000 miles since October, so i dont have many miles under the legs yet. I have a kurt kinetic home trainer that i have recently purchased and i use this with my HRM.
My goal is to progress to be a A grade rider in the future.
Here is a general overview of my plan
Day 1 - Intervals on turbo trainer. 3 x 8 min @85 - 90 % max HR. Alternate session is 3 x 3 min @ 90 - 95 % max HR.
Day 2 - Long ride. 3 hours @ moderate intensity. Generally will look at doing some climbs in the ride.
Day 3 - Strength training. 3 x 5 min strength reps on road. Look at pushing a big gear @ around 60 RPM. May do on TT if time is limited or weather poor.
Day 4 - Interval training. Often done as a 80 km bunch ride with 30km of intervals. hard ride with HR often around 85 - 90% max in interval part of ride.
Day 5 - Recovery ride. 60 - 90 min # low intensity (<60% max HR)
Day 6 - Additional ride if i feel like it. May be a 2 hour ride or bunch ride with guys
Day 7 - Rest. No riding
If i am racing in the week, i will generally drop on of the interval sessions.
The following week sees an increase in the number of reps for intervals and strength work. Eg Day 1 - 4 x 8 min, Day 2 becomes a 3.5 - 4 hour ride, Day 3 become 4 x 5 min etc.
I am structuring the plan in 4 week cycles, with 3 weeks being hard and then 1 week for recovery, where recovery rides are favoured and not too much intensity work is done. At the beginning of the next 4 week block, i will increase the duration of the exercises. Eg Day 1 will become 3 x 9 min @ 85 - 90 % max HR , Day 3 will become 3 x 6 min strengthys etc.
This plan will continue for about 3 months, then i may look at doing a restructure i guess. Just after some thoughts on the program and what possible inclusions i should look at. I have downloaded a variety of different turbo trainer workouts, that i will look at implementing for intervals on the trainer to facilitate new workouts and limit boredom. I may also look at doing some TT training on the turbo, where i do 2 x 20 min sessions @ around the 85% max HR).
Any advice is appreciated.
Cheers
Chris
First post on here, so go easy one me :P .
I am after some thoughts on my new training plan. I have been cycling since October 2008 and i have been really enjoying the sport. I have been racing since the start of the year and gradually moving through the grades. Up until now, i have just been doing miles on the road, not really doing any specific training. The amount of riding i do is generally around 300 - 350 km per week (about 200 miles per week). The racing i do is generally about 20 - 30 miles long, with the occasional criterium. My fitness is pretty solid i think, my cardio is good, however my legs arent overly strong. I have done about 5000 miles since October, so i dont have many miles under the legs yet. I have a kurt kinetic home trainer that i have recently purchased and i use this with my HRM.
My goal is to progress to be a A grade rider in the future.
Here is a general overview of my plan
Day 1 - Intervals on turbo trainer. 3 x 8 min @85 - 90 % max HR. Alternate session is 3 x 3 min @ 90 - 95 % max HR.
Day 2 - Long ride. 3 hours @ moderate intensity. Generally will look at doing some climbs in the ride.
Day 3 - Strength training. 3 x 5 min strength reps on road. Look at pushing a big gear @ around 60 RPM. May do on TT if time is limited or weather poor.
Day 4 - Interval training. Often done as a 80 km bunch ride with 30km of intervals. hard ride with HR often around 85 - 90% max in interval part of ride.
Day 5 - Recovery ride. 60 - 90 min # low intensity (<60% max HR)
Day 6 - Additional ride if i feel like it. May be a 2 hour ride or bunch ride with guys
Day 7 - Rest. No riding
If i am racing in the week, i will generally drop on of the interval sessions.
The following week sees an increase in the number of reps for intervals and strength work. Eg Day 1 - 4 x 8 min, Day 2 becomes a 3.5 - 4 hour ride, Day 3 become 4 x 5 min etc.
I am structuring the plan in 4 week cycles, with 3 weeks being hard and then 1 week for recovery, where recovery rides are favoured and not too much intensity work is done. At the beginning of the next 4 week block, i will increase the duration of the exercises. Eg Day 1 will become 3 x 9 min @ 85 - 90 % max HR , Day 3 will become 3 x 6 min strengthys etc.
This plan will continue for about 3 months, then i may look at doing a restructure i guess. Just after some thoughts on the program and what possible inclusions i should look at. I have downloaded a variety of different turbo trainer workouts, that i will look at implementing for intervals on the trainer to facilitate new workouts and limit boredom. I may also look at doing some TT training on the turbo, where i do 2 x 20 min sessions @ around the 85% max HR).
Any advice is appreciated.
Cheers
Chris
2009 Cervelo S1
2008 Specialized Allez Elite
2008 Specialized Allez Elite
0
Comments
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That's not too bad if you can keep it up.
I see 4 hard days in a row, not sure I'd do that.
I don't see efforts specific for the demands of crit racing - sprints, surges etc
I wouldn't worry about big gear work, just ride hard
Where in NSW are you based?0 -
Gday Alex,
Based in Newcastle. I have listed the days as 1 - 7, however i wont necessarily do them in this order. So you think i should add some sprint reps into the program?
Think i will add a hour of power session as an trainer interval session after reading about them on here.2009 Cervelo S1
2008 Specialized Allez Elite0 -
Yes. I think you might be a bit ambitious with the amount of intensity listed but it's hard to say without knowing your riding history.snedden9485 wrote:So you think i should add some sprint reps into the program
Only one way to find out
0 -
I can look at doing some sprint work instead of doing strength sessions. So you dont think the strengthys are a good thing? I feel my legs get alot more tired than my heart when im riding hard.2009 Cervelo S1
2008 Specialized Allez Elite0 -
Well they don't improve your strength for one but then strength is highly unlikely to be a limiter anyway.snedden9485 wrote:I can look at doing some sprint work instead of doing strength sessions. So you dont think the strengthys are a good thing? I feel my legs get alot more tired than my heart when im riding hard.
I can't give you specific training advice (that would require far more in depth understanding of you), all I can suggest is general advice. In general, if your event requires you to sprint and surge often, then it makes sense to prepare for it.
I see plenty of people complain they don't sprint so well but then they never actually do any sprint training.0
