Can somebody help with my training plan?

TheBullet

Hi,
I have recently become a dad so time on the bike has become a rare commodity. Last year I was doing around 8 hrs (150 miles) a week and this year until now it has been around half that.

Now my boy is getting a bit older I have a bit more time to train and want to use it wisely. I have the following set times each week:

Tues - 1 hr
Wed - 1-2 hrs
Fri - 1-hr
Sat and Sun - 3 hrs (split or used on one day)

What I want to know is when i should be doing sprints, intervals, hills, recovery rides etc so I can get the most from my training.

Any advice, comments and help is welcomed

The Bullet

vorsprung

TheBullet wrote:

Hi,

What I want to know is when i should be doing sprints, intervals, hills, recovery rides etc so I can get the most from my training.

Any advice, comments and help is welcomed

The Bullet

What are your aims and objectives in training at all?

What I mean by this is when I train in the early spring my aims are:

1) to be able to comfortably get up hills and consistently improving my time up particular training hills
2) to be able to easily ride 100 miles or more
3) to loose a bit of weight. I was 85kg at Xmas and 80kg was my early season target

My objectives would be the audax rides the 300km Elenith, then the 600km Bryan Chapman Memorial

TheBullet

What are your aims and objectives in training at all?

I have a 100 mile sportive in September which I would like to peak for but in general terms I would like to steadily improve my fitness and speed on the bike.

Bronzie

Why are you even thinking of doing sprint training for a sportive?

TheBullet

Why are you even thinking of doing sprint training for a sportive?

There are many benefits to sprint training that I don't need to go in to here. If it helps think of the sportive like a road race as that's how i'll be riding it.

vorsprung

TheBullet wrote:

What are your aims and objectives in training at all?

I have a 100 mile sportive in September which I would like to peak for but in general terms I would like to steadily improve my fitness and speed on the bike.

You have a 10 week block then

So pick one thing you aren't so good at and work on that for the 10 weeks

For example if you found hill climbing diificult you could do repeats on wed/fri and then try and do a hilly long ride at the weekend

If you want to get better at "riding fast for a long time" then do two fast tempo rides in the week and a long ride at the weekend. In this case the long ride could initially at the start of your 10 weeks be mostly at base speed, but with a short tempo or tempo+ segment at the beginning and end. As the weeks went by the tough segments could get longer

There are other people on here who can advise you on how to raise your performance by training your LT better than me

But my general advice is pick one thing and do it properly. And have a rest week after 5 weeks. And taper properly

jgsi

TheBullet wrote:

If it helps think of the sportive like a road race as that's how i'll be riding it.

if you are doing a 'sportive' as part of a chaingang, then yup...otherwise....no it wont be anything like a road race

Alex_Simmons/RST

TheBullet wrote:

Any advice, comments and help is welcomed

It's a blatant plug but that's what these are for:
Customised Cyclist Training Plans

Mark Alexander

Alex_Simmons/RST wrote:

TheBullet wrote:

Any advice, comments and help is welcomed

It's a blatant plug but that's what these are for:
Customised Cyclist Training Plans

Give it a go, I did 8)

The Bullet

Give it a go, I did

Was it worth it? Is it any better than picking up a book on training and working my own schedule out?

Infamous

nah, just ride your bike more.

Mark Alexander

It opened my mind to how to approach proper training but through experience not reading. I learn better through experience.

Think about it this way then. At £5.75 a week, you can afford 2.5 pints a week less, drinking less helps your fitness, so, there's an extra benefit. 8)