Training between shifts
Rulebritania
Posts: 209
I work a shift pattern of earlies, lates and nights. mixed around 5 or 6 days then 3 days off. Days off always start coming of a night shift. So I need to make the most of my days off and late shifts. I don't get much sleep on nights usually 5-5 and a 1/2hrs. Recently I've been managing 10-13 miles on the rides I do.
Any ideas on the training program I should be doing to get upto 40 miles. I did a 34 miles by getting lost and was knackered. My trouble is also I die on hills, even tho I do attack them but race through the gears to keep the cadence up.
Any ideas on the training program I should be doing to get upto 40 miles. I did a 34 miles by getting lost and was knackered. My trouble is also I die on hills, even tho I do attack them but race through the gears to keep the cadence up.
Don't call me sir I work for a living
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Comments
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3x3's 2 x 20's0
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The wonders of shift work, i only do nights- 3x12 hours one week and 4 x 12 the next and i only sleep a max of 5 hours.
Luckily my nights are weds to friday then weds to sat, so i normally do 1 hour on monday and tuesday on the rollers,split into 2 x 30 mins rides,then i'm out on the road for 1.5 hours on weds before work,no ride thursday,45 mins friday,no ride saturday,then if i work saturday night i go straight out when i get in for 1.5 hours.
Don't know if that helps but gives you an idea of what can be done with little spare time-i have a 2 yearold in the house aswell.
Just go out and up the mileage a little each time,stay seated on the hills and then attack them near the top.0 -
When I did a 10 week shift pattern, which was 2 earlies,2 lates and 2 nights with 4 off the first rest day at the end of the last night, which sucks! I would do a loop of about 19 miles around the town where I live at the end of earlies, then if my lates started at 3pm I would do short 25 mile rides out into the country. For nights I would ride a 40 mile ride on the day of my first night, preferably in the morning then get a couple of hours kip before going in, then nothing the next day but I found going to bed straight away was better than trying to stay up. I wouldn't go out on my first rest day but wouldn't go to bed until it got to my normal bed time say 10 10-30. On my second rest day I would stick in my longer 60 mile ride and then a 30 or 40 on my 3rd or 4th rest day.
I find it easier to have a few set mileage routes so you know how long you've got.0
