New training regime - comments/critique
wastelander
Posts: 557
Hi all,
I'm just a recreational cyclist - I don't race but after struggling towards the end of the Dragon Ride Grand Fondo it's obvious that I need to work on a couple of key areas - hill climbing and sustained effort.
I have a choice of some excellent tough climbs in my area and I've also begun to incorporate tempo work into a more structured training plan but my question is how to best go about increasing my effort.
I'm incorporating 3 x15 tempo intervals at 80-90% max h/r with 5 min recovery and 3-4 hill reps (0.8 mile at 6-12% gradient) with 5 min recovery. I alternate hill reps with the tempo sesssion then have a recovery ride Wed, with a longer ride on Fridays. Sadly due to other commitments cycling on weekends is not possible.
For the next 3 weeeks I was planning on increasing the tempo interval by 1 minute and decreasing the recovery time by 1 minute, then having an easy 4th week before continuing with the same increase in effort until I'm riding the full hour at 80-90% max hr. Over the same time frame I was looking to increase the hill climb reps to 5 whilst decreasing the recovery time to a straight descent of the hill - is the above feasible and and long will it take for improvements to be noticable?
I'm just a recreational cyclist - I don't race but after struggling towards the end of the Dragon Ride Grand Fondo it's obvious that I need to work on a couple of key areas - hill climbing and sustained effort.
I have a choice of some excellent tough climbs in my area and I've also begun to incorporate tempo work into a more structured training plan but my question is how to best go about increasing my effort.
I'm incorporating 3 x15 tempo intervals at 80-90% max h/r with 5 min recovery and 3-4 hill reps (0.8 mile at 6-12% gradient) with 5 min recovery. I alternate hill reps with the tempo sesssion then have a recovery ride Wed, with a longer ride on Fridays. Sadly due to other commitments cycling on weekends is not possible.
For the next 3 weeeks I was planning on increasing the tempo interval by 1 minute and decreasing the recovery time by 1 minute, then having an easy 4th week before continuing with the same increase in effort until I'm riding the full hour at 80-90% max hr. Over the same time frame I was looking to increase the hill climb reps to 5 whilst decreasing the recovery time to a straight descent of the hill - is the above feasible and and long will it take for improvements to be noticable?
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Comments
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I think you'll struggle to improve much with only 2 decent training sessions a week. Assuming you do the intervals on Monday, why do you need a recovery ride on Wednesday? I would have though it'd be better to make better use of the Weds session.0
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Blatant plug I know but maybe take a look at our training plans?
RST Training Plans
It's the reason they were developed, so people could make the best use of their available training time, for the fitness they have and goals they are working towards.0
