Having problems sticking to 'the plan'.

Ands

I’m trying to adapt to a structured training programme, but I’m struggling to stick to it without deviating in some way and reverting back to my old training habits.

Can anyone give me any tips on how to stick to the path? I feel like I have no idea what I’m doing, or why.

If I go back 6 months and beyond, my training (all gym-based) went something like: go to gym, do 45-75 mins on bike or x-trainer, batter myself (intervals, climbing, etc), go to max heart rate every time, do some weights, go home, repeat 3-4 times a week for 4-5 weeks, burn out, take a week off. If I didn’t come home dripping in sweat then I hadn’t tried hard enough.

Last Sept I tried to follow a programme, working out my HR zones, training in the given zones, etc. I failed miserably at following the programme, always reverting to old habits. I’ve tried again this January and have done better (only twice going completely overboard at the end of a turbo session!)

I can’t remember the last time I went to max heart rate – does it matter? If I don’t go there anymore, do I lose the ability to go there again? i.e. am I losing some kind of ‘top end’ ability? What does MHR actually tell me?

Last night I did a Polar fitness test as I haven’t done one for about 5 months. I don’t know how it works this out but presumably it looks at all my previous training data. It now estimates my MHR at 12bpm less than what it was in November. Is MHR just a meaningless metric?

I’m training at a lot lower heart rate than I used to – I don’t know if that’s because I’m getting fitter or not trying hard enough! What benchmark should I use to measure my progress?

Sorry if this sounds very waffly – that’s how it feels in my head. I set myself 3 goals this year – I thought that would help me do structured training rather than random. However, I don’t know if I’m on the right track at all.

Anonymous

Have you tried doing the CTS Field test from the book you bought your husband?

He claims it's a good way of finding your lactate threshold HR, I was very surprised to find that the average heart rate for the field test was only 1bpm away from my lab tested threshold hr.

Then set your zones using that as your threshold...

ut_och_cykla

SOunds like you need a goal to aim at - if you have that it is easier to stick to plan. thrashing yourself for an hour or so will give a certain level of fitness but little endurance and high burnout risk - as you have seen!
MHR tells you your max heart rate! nothing more - no measure of anything really. But it is a useful base on which to determine where you should be working for endurance, lactate threshold etc.
Progression in time and effort over a period of months will give you good improvements but it needs to be regular and balanced. Theres no harm in thrashing yourself - it might even be necessary if you are going to race for example - but think in terms of 80% of time being ok to requiring some focus and 20% of time containing some thrash element and you wont be far off... good luck....

GiantMike

Training is a means to an end, and the end needs to be the motivation for the training.

What are your motivations? Are you training to compete? Are you training just because you want to get fitter? The former is much easier to train for because there is a time-based and measurable outcome. The second is much more difficult to maintain motivation for.

I'm training hard according to a training plan because I'm starting road racing this year and I want to do better in the winter Cyclo-cross series. If I don't train I won't meet my goals, therefore training is the means to an end, not an end in itself.

What's your motivation, and more importantly, how can you make it matter enough that you stick to it? Only you know what motivates you.

Ands

NapoleonD wrote:

Then set your zones using that as your threshold...

Thanks NapD. I did try it - I did it on the turbo and tried to do it on power rather than HR. It was a guess as I don't have the benefit of nice graphs telling me my averagre for that effort. So I guessed that I was holding an average of about 190watts for 8 mins (I know, GirlyPower!). I worked out my other power ranges for all the other intervals. It seemed to tally with what I could hold in climbing intervals.

But then a couple of weeks ago I decided to do a 10mile TT on the turbo - just to see what sort of time I could do. I did 33min 20 which I was pleased about (I thought it would be a lot slower) but having looked at my HR afterwards, I only spent 16mins above 165bpm and 14mins in 147-165. (My max is (or was) 189) so I don't really understand why I wasn't able to work in a higher HR zone for longer. When I did 'random' training I would do say, 30 mins >165bpm in an hour-long session.

I just don't know where I'm at, fitness-wise. I think I feel that higher numbers mean I am fitter and I am seeing lower numbers than 12 months ago.

Ands

In answer to the Qs about my motivation and goals, I set myself 3 goals this year - one is to complete a sportive, one is to get up Alpe d'Huez, one is a 10mile TT. 3 very different goals with 3 very different physical demands. I thought goal-setting would help me focus and stick to a plan. I think I need some way to measure my progress as at the moment I feel like I won't know if this way of training is any good until I get to Judgement Day, by which time, it's bit late to realise that I've got it wrong.

mackdaddy

Ands wrote:

I feel like I have no idea what I’m doing, or why.

I think this is the key.

I'd suggest focussing on the Sportive and Alpe training. By all means do a 10 TT but the training is too different from the other two to focus on both.

Your training plan should be structured for your goal.

Where did your structured training plan come from?

Ands

Righto, I've re-done the CTS field test this afternoon. I suppose I should have read the manual before I did it last time. :oops: Avg power output was 229 watts/avg HR 167. So I can recalculate off 229 instead of 190. Possibly as a result of working off 190 I had been finding the other intervals too easy and working at too low HRs, getting a bit bored and not feeling like I was making any progress (and hence my tendency for throwing in some hard efforts at the end of a session as I had too much energy left!).

I hope now that I can tackle the programme at the right intensity and that I won't feel the need to deviate from the plan.

Ands

mackdaddy wrote:

Ands wrote:

I feel like I have no idea what I’m doing, or why.

I think this is the key.

I'd suggest focussing on the Sportive and Alpe training. By all means do a 10 TT but the training is too different from the other two to focus on both.

Your training plan should be structured for your goal.

Where did your structured training plan come from?

The idea of doing a TT was more about self-confidence - about not being frightened of entering myself into an event, having my name printed on a start sheet, and seeing it on a results sheet even if it was in last place or DNF. That all terrifies me!! If I managed to enter, I actually don't think I would be too worried about the time - it's just the confidence thing of having a go. Last year I took my pedals & shoes to Alpe d'Huez but then didn't have the guts to try it as I didn't know if I was fit enough to do it (read: fear of failure). I think this is why I am so worried about not making progress or feeling like I am going backwards.

This year I started with the training plan from the Time Crunched Cyclist book. I think it will do me good in the run up to the sportive (in March).

Anonymous

Ands wrote:

Righto, I've re-done the CTS field test this afternoon. I suppose I should have read the manual before I did it last time. :oops: Avg power output was 229 watts/avg HR 167. So I can recalculate off 229 instead of 190. Possibly as a result of working off 190 I had been finding the other intervals too easy and working at too low HRs, getting a bit bored and not feeling like I was making any progress (and hence my tendency for throwing in some hard efforts at the end of a session as I had too much energy left!).

I hope now that I can tackle the programme at the right intensity and that I won't feel the need to deviate from the plan.

Cool!

The intervals are actually pretty hard going, but good!

nmcgann

mackdaddy wrote:

I think this is the key.

I'd suggest focussing on the Sportive and Alpe training. By all means do a 10 TT but the training is too different from the other two to focus on both.

Your training plan should be structured for your goal.

Where did your structured training plan come from?

I'd disagree about the TT training being too different to Alpine/Pyrenean climbs. I found the two very compatible indeed, with the possible caveat of training for 25's rather than 10's as the approx 1h duration is a fairly typical climbing time.

ut_och_cykla

you can get up the Alpe if you have the right gears -it is tough and it might taka a while longer than pantani but I got up in less than 2 hours as planned. pace yourself and dont be put off by the first few ramps.....good luck

mackdaddy

"nmcgann wrote:

I'd disagree about the TT training being too different to Alpine/Pyrenean climbs. I found the two very compatible indeed, with the possible caveat of training for 25's rather than 10's as the approx 1h duration is a fairly typical climbing time.

You may be right, depends on the nature of the goals. I read them as written.
Training for a 10 mile TT won't help with the other 2 much. A 25 mile will if the overall goal is to get up the Alpe as fast as possible, but that won't help with the Sportive (unless it is one hill )
My view is that if you train for the Sportive properly as your polarized goal, you will be able to complete the Alpe with the correct gearing and you will easily complete the 10 mile TT, albeit you won't be in the low 20s.

In this way, you'll be more successful in all 3 than if you try and train for all 3 at once, and dilute your goals.