BLOG: Time Crunched Training Programme (FINISHED)

supermurph09

I'm considering undertaking these plans shortly after xmas, from what I have read so far they seem to fit with my needs but I'd like some opinions.

My intention..

November, December to mid January - No real structure, hopefully a hilly 40-50 miler on the weekend and a couple of turbo sessions during the week (sufferfest probably). But essentially no real structure, just riding consistently.

Goal of doing well on the Buxton Mountain TT in early April (30 miles). Idea was to start the plan mid January to peak for this event.

After the Buxton TT, I'm planning on focusing on 10 mile (flat) Time Trials. I'd hope having completed the plan above I'd be in good shape and then tailor my training to the needs of TT's (not sure if there is a specific Time crunched plan for TTs as not read that far yet) for the next few months, through to late July where I would have a goal of X time on my local TT.

Focus would then would switch to the Hill Climb season, peaking in October, my idea was to again use the TCTP from July, August and September leaving me in top shape for October.

Would welcome thoughts, have people had success for similar goals using the TCTP?

borisface

I found it pretty good. The thing with it is that its structured and where most of us probably don't have much of a structure to what we do and it does give a progression in workload. I went from 300w to 320w for the 8 min test when I did it a few years ago. I don't know if I could have progressed more or less using something else but 8% over 10 weeks or whatever seems to be a good rate of return. I didn't find that I went pop afterwards, in fact I continued to progress. One thing that I found was that the first couple of weeks were fairly easy and it was hard not to get too carried away with enthusiasm. Its a one size fits all package and whether that works for you well only time will tell. Whether your time might be better spent on other forms of training who knows? But its going to be better than nothing.

As I was TTing I did substitute some longer threshold type intervals for the peak and fade sessions as these seemed more appropriate to my requirements. It might be an idea to use those for the HCs though. The over under sessions were good. I did the interval sessions and testing on the turbo with a road ride at the weekends. I don't know whether you have a power meter but I think you would get most out of it if you did have one. HR for some of the types of intervals, particularly the over/unders is pretty useless. If you don't have a PM, you could use speed as a proxy for power on your turbo if its consistent in terms of its resistance.

I'm planning to do some TTs next year so am planning to use it again.

supermurph09

Thanks for the in depth response, having continued to read through the book tonight I think this is something I can do given my work and family commitments. I think I'm going to start it within the next few weeks to hopefully have one full 11 week plan done. More of a test to see if the plan works for me so next year as I hopefully use it to achieve my goals I'll know I'm on the right track.

colinsmith123

Supermurph09 wrote:

More of a test to see if the plan works for me so next year as I hopefully use it to achieve my goals I'll know I'm on the right track.

Following a training plan is not easy. It takes commitment, some can do it some can't. Some people are so gifted that they do not need training plans, mere mortals like me, do. I don't think there is a training plan out there that does not work for gifted and mortal riders.

Another approach might be to think of it as...

More of a test to see if I can stick to a training plan, so next year as I hopefully use it to achieve my goals I'll know I'm on the right track.

Stick with it, not religously as that can be equally detrimental but accept you might achieve 85-90% of the plan will still bring benefit, because there are always life's obstacles that get in the way. I promise you, you will notice the difference in around 6-8 week's time.

I hope this helps

supermurph09

Colin, that makes a hell of a lot of sense. I think you are spot on with your reasoning. I want to make some solid improvements next year and without a plan it's simply not going to work as well as I'd like. As you say, even on a time crunched plan, real life (I have a boy who is 1 next month), can often put obstacles in the way, but if I focus on the plan and don't worry too much if I have to skip the odd workout then I'll be on the right plan.

Thanks again.

daniel_b

Hi there,

My average pace was around 14.8 in the midsummer having not ridden regularly, but having a 102 mile ride 8 weeks in the future I decided to give this a go, opting for the new century plan.

I have a Garmin 500 and a cycleops/powercal hr strap, and used these to great effect (for me) to help motivate me and measure my training efforts.
I carried out the field test, and plugged in the figures into excel to tell me what all my ranges were.

I then created these as workouts on training centre, put them in the calendar and sent them to the device - I also printed up 2 sheets of what the workouts were and on what days. Had one at home and one at work.

Due to seeing fairly big improvements after 2 weeks, I tried my best to stick rigidly to it, moving days around as it suited my schedule/childcare needs, and completed the 8 weeks missing only 2 training sessions.

Net result has seen me go from 14.8 over 30 miles, to 17.4 over 42 miles, which I realise is a long way from amazing, but for me, I was really really pleased with that, and its added motivation to keep it up over the winter.

For me, the biggest awakenings, especially on the intervals rides, but also in the em rides, was getting home and not feeling knackered, it makes the world of difference. Along with being 40 miles into a ride, and still feeling like I had plenty of power (for me) in my legs - not a feeling I have ever had before!

In all honesty, this is the most I have ever enjoyed my cycling, I get a real kick out of trying to hit the numbers I am meant to be aiming for, might not be the case for everyone I'm sure.

Be interested to hear how you get on if you do go for it.

I think I will stick to a rough plan until the new year, then carry out another field test, and embark on another program to take me into the spring.

Oh and just to add, a turbo trainer is very useful, either for childcare needs, for when the weather is shocking, or arguably is a lot 'easier' to carry out the short intervals, especially the likes of the over unders, or the power intervals, as downhills can really get in the way.

Oh and finally, it may of been me being dim, but I couldn't see a clear explanation of what the numbers meant by the over under sessions, and read 2:1 as a ratio, ie in a 9 minute spell it should contain 2 x 3 minute blocks at over pace, and 1 x 3 at under pace.
That is wrong, it means 2 minutes under, 1 minute over, and repeat 3 times.

supermurph09

Thanks for the reply, interesting read.

supermurph09

Fully see the irony in starting a blog when you're time crunched but I thought it might serve as a good reference tool for me and maybe others who are thinking of doing this plan, or others plans for that matter. The aim of the blog will be to show the sessions done but also the real world challenges that may hinder my progress. Would welcome input from people along the way. Just created this today, so it's a bit basic but the 1st post outlines a few things.

http://supermurph.wordpress.com/2014/10 ... ning-plan/

supermurph09

Blog post of the initial test that I completed last night:

http://supermurph.wordpress.com/2014/10/31/the-test/

supermurph09

First session:

http://supermurph.wordpress.com/2014/11 ... intervals/

supermurph09

New post: http://supermurph.wordpress.com/2014/11 ... intervals/

supermurph09

Update blog: http://supermurph.wordpress.com/2014/11 ... -sessions/

supermurph09

Updated blog, advice welcomed: http://supermurph.wordpress.com/2014/11 ... -duration/

supermurph09

New post: http://supermurph.wordpress.com/2014/11 ... -the-plan/

supermurph09

Latest post: http://supermurph.wordpress.com/2014/11 ... ched-plan/

davoj

Supermurph09 wrote:

Latest post: http://supermurph.wordpress.com/2014/11 ... ched-plan/

Great read, keep it up! What power meter do you have?

supermurph09

davoj wrote:

Supermurph09 wrote:

Latest post: http://supermurph.wordpress.com/2014/11 ... ched-plan/

Great read, keep it up! What power meter do you have?

Thanks, its a Stages PM (Ultegra 6800)

supermurph09

Updated blog, bit of a workout fail: http://supermurph.wordpress.com/2014/11 ... r-failure/

supermurph09

Updated blog from Over / Unders session last night: http://supermurph.wordpress.com/2014/11 ... -on-track/

supermurph09

New Blog Post: http://supermurph.wordpress.com/2014/11 ... i-planned/

supermurph09

Thursdays session, weekend training to follow: http://supermurph.wordpress.com/2014/11 ... intervals/

supermurph09

Todays post: http://supermurph.wordpress.com/2014/11 ... oad-miles/

supermurph09

Latest Post: http://supermurph.wordpress.com/2014/12 ... f-not-all/

supermurph09

Latest post after last nights intervals: http://supermurph.wordpress.com/2014/12 ... on-nailed/

Have to say I think this plan is really starting to pay off, because of the duration of the sessions it's suiting my time capabilities well.

dangerousdave.

Supermurph, have you solved your stages p&owermeter issues? I'm considering investing in one for next year however the battery issues are putting me off!
Cheers
Dave

supermurph09

dangerousdave. wrote:

Supermurph, have you solved your stages p&owermeter issues? I'm considering investing in one for next year however the battery issues are putting me off!
Cheers
Dave

Sadly not Dave, although Stages are very good at responding to things. Sent over a couple of pictures they requested so will now see what they say before going the "warranty route". Will keep you informed.

supermurph09

Latest post, no riding done at the weekend http://supermurph.wordpress.com/2014/12 ... kend-fail/

Smithster

Interesting as always to see an honest appraisal of another's training plans. Thanks for sharing, and good luck with the rest of the plan.

Cheers

Andy

supermurph09

Thank you, back on track this week. Over / Under session done, blog update coming tomorrow.

supermurph09

Latest post, includes video of man getting hot and sweaty :shock:

http://supermurph.wordpress.com/2014/12 ... ek-begins/

supermurph09

joe2008 wrote:

If I was doing as much indoor work as you seem to be I'd be thinking about getting a really cheap bike to use on the turbo

Take your point but I think as long as you're not wragging the bike all over the place putting loads on at awkward angles then nothing to worry about.