Fitness Programme Structure
WhizzyWheels
Posts: 3
Hi Guys and Gals
To cut a long story short, I wonder if anyone can help with the basics of developing a good training programme. Looking at the Joe Friel programmes, etc - they're very much geared up to competitive racing, etc. and TTs. I'm not intending to do either this year (cycling-wise, at any rate)
I'm currently working out 5 days a week, alternating between turbo/riding and running.
The basic principle of 5% increase per week and 3 weeks build-up, with 1 week recovery seems a bit wishy washy. Is this a valid principle?
I do train with a HRM, keep a training diary, use a Tacx Flow (with a Garmin GC10 fitted), so do have quantifiable statistics to measure progress.
I'm wanting to incorporate the principles of loading, adaptation and recovery, but without the power-hungry goals of TTs. I'm hoping to just get a little bit of an edge back.
I also want to incorporate some flexibility, so don't want a rigid programme that dictates exactly what the sessions should be every day of the week. Or at least, I want to be able to devise the sessions myself, using the theory behind the programme itself.
I'm female in my early 40s. I have a cycling/running background and want to try to use this year for regaining some of my lost fitness (have previously competed in half marathons and sportives).
I'm not intending to compete in any cycling events/competitions, but will be doing a couple of half marathons this year. I'm also a member of a road cycling club and want to get back into doing some decent rides with them (and not dropping off the back on the hills!).
Is there a basic principle or structure that I can incorporate into my programme to help with the training? I'm probably at about 50-60% of my optimal fitness at the moment. Obviously as the half marathons loom, I'll be training appropriately for them - but that aside - what's a realistic loading/recovery principle?
Does any of this make sense?! It does in my head, but that's always a worry!
Thanks to anyone who might be able to help.
To cut a long story short, I wonder if anyone can help with the basics of developing a good training programme. Looking at the Joe Friel programmes, etc - they're very much geared up to competitive racing, etc. and TTs. I'm not intending to do either this year (cycling-wise, at any rate)
I'm currently working out 5 days a week, alternating between turbo/riding and running.
The basic principle of 5% increase per week and 3 weeks build-up, with 1 week recovery seems a bit wishy washy. Is this a valid principle?
I do train with a HRM, keep a training diary, use a Tacx Flow (with a Garmin GC10 fitted), so do have quantifiable statistics to measure progress.
I'm wanting to incorporate the principles of loading, adaptation and recovery, but without the power-hungry goals of TTs. I'm hoping to just get a little bit of an edge back.
I also want to incorporate some flexibility, so don't want a rigid programme that dictates exactly what the sessions should be every day of the week. Or at least, I want to be able to devise the sessions myself, using the theory behind the programme itself.
I'm female in my early 40s. I have a cycling/running background and want to try to use this year for regaining some of my lost fitness (have previously competed in half marathons and sportives).
I'm not intending to compete in any cycling events/competitions, but will be doing a couple of half marathons this year. I'm also a member of a road cycling club and want to get back into doing some decent rides with them (and not dropping off the back on the hills!).
Is there a basic principle or structure that I can incorporate into my programme to help with the training? I'm probably at about 50-60% of my optimal fitness at the moment. Obviously as the half marathons loom, I'll be training appropriately for them - but that aside - what's a realistic loading/recovery principle?
Does any of this make sense?! It does in my head, but that's always a worry!
Thanks to anyone who might be able to help.
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Comments
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Great to hear you are getting back on the bike and looking at your back ground I am sure your fitness will ensure a speedy return.
Try and look at a book called; Elite Performance Cycling - Successful Sportives by Garry Palmer & Richard Allen.
Some parts of the book are quit basic and you will probably know some of it but it does give you some good information about building your own training programme and also have suggestions you can adapt to your own goals. I think it covers most of what you are after as you can see in the title its amid at sportive style cycling so a lot of focus on Endurance/club riding. I think its only £12-£13 pounds on Amazon.
Good luck
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Ooh, thanks Kim, will take a look! 0
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As someone who has self coached with varied results my single suggestion would be - get a coach. A good coach will do all that you've asked for and some, and you'll avoid time consuming mistakes etc.
Faiing that I've used Lance armstrongs 7 week plan (beginner & intermediary ) The time crunched cyclist book might help you too tho' I've not used it myself.
I worked backwards from certain goals/dates and built gradually towards them, planning time per week but not individual days which ultimately meant if I had 7 hours to do I could cycle 5 +1 +1 hours or 2+2+3 and naturally meant it was less structured but more weather adapted!!
It's also worth bearing in mind that as a rule of thumb the older you are the longer recovery takes - especially from hard intervalls etc. I'd save the hard stuff for whatever your focus is (run/bike) at teh time and just enjoy teh rest.
Your bike club might be able to give some sensible suggestions but be wary of old truisms
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