Is The Amateur Rider Spending Too Much Time In The Saddle?

['Dale]

Certainly made me think about all the time I spend in the saddle.

 

I specialise in century races mostly.

With the odd exception of the One Tonner.

Nevva trained for the DC. It is a great event and requires too much time to train within my calendar.

 

Checkit out, Rider.

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Training Center: Can intensity substitute for training volume?

Q.Dear BCSM,

Can you explain the difference (physiologically) between high-intensity-interval training and endurance miles? I’ve heard that intervals can increase endurance almost as much as doing long rides. I am very busy and don’t have a ton of training time each week, but still want to hit some local races occasionally. Can I get away with one or two long rides a week if I couple them with two days of intervals? What’s a good program for those of us who only have about 10 hours a week to train? Help!

— Scott

 

A. Scott,

 

There have been several research studies (see below for references) performed in the past five years that show similar training responses for individuals engaged in very short workouts consisting of several short maximal sprint efforts (4-6 X 30-second maximum sprints) versus a control group performing several hours of endurance training. One danger in extrapolating the results of many of these studies to an already trained athlete is that many of the studies involved very minimally trained individuals, and very low overall training volume (less than four hours per week for the endurance-trained subjects). I have not seen any studies that use already well trained subjects or higher overall training volume training typical of cyclists, though it is possible that such a study exists.

 

With respect to the amount of training necessary to be competitive, you might find that lower training volumes than typically recommended can be quite effective. I coach many elite junior and master’s cyclists who only train 6-12 hours per week but are competitive in Colorado and even nationally and internationally. I typically recommend two weekly high-intensity training sessions, typically with just one longer ride per weekend (2 to 4 hours of endurance) — occasionally two longer rides per week. On other shorter endurance days, I do suggest including some very short (5-15 second) maximal sprints every 5-10 minutes to get a better training effect than just riding steady base/endurance miles, possibly for the reasons indicated by the studies below.

[Caerus]

This is something Ive been thinking about. How much effective training can you get in an hr?

[I-FELT-the-FORCE]

This is something Ive been thinking about. How much effective training can you get in an hr?

 

 

I agree with you Caerus. I dont feel that I am training enough but just so short on time (Work, Kids, Life). I spend an avg of an hour per evening on the bike, 4 times a week, weekends, long ride 3-4 hours and a shorter 2hour ride. However, what amn I actually gaining from my week rides? At least 15 mins to warm up... Then ride at 70 - 75% with 5 bursts (1-2 min in length) of 85% - Max.

Is this helping or not???

Admittedly, my times are improving, but I start to feel VERY fatigued around 85km onwards? And as for a base... well, I rode all through winter. 3 sessions per week and at least one 3-4hr ride on the weekends, so should not have a problem with base km's.

[azikara]

I think you can definitely compete on 6 hours a week of focused, intense training. However, when the events go longer than about 2.5 hrs then you hurt more than when you have a steady diet of the longer stuff. I'm a case in point. I train indoors in the winter (your summer - I'm in the Northern Hemisphere). I did the Chris Carmichael Time Crunched Cyclist program last year and was quite surprised at how I was able to cope with a lot of the anerobic surges. I raced mainly 45 minute criteriums last year so this training was appropriate. It was mainly 3 sets of 3x2 VO2max intervals (actually a little higher than VO2max - for me, around 320W) about twice a week with some over/under sessions which were something like 3 sets of 10-12 min 2 over threshold and 2 under. Plus at least one "group ride" on the weekend. Since I was in India working out in my hotel room, I couldn't get in the group ride so I would ride 2 hours of Tempo on the trainer and watch some cricket.

 

Once I got to the Argus, my first race of the year, I was fine. Actually hit all my best ever peak power outputs in the first hour. By hour three I was not feeling that great but I put this down to zero group rides.

 

So the bottom line is that if you can get in your intervals during the week on a trainer (the best place for intervals because there are no distractions, traffic lights etc) and do 1-2 long group rides then you will be fine. But just make sure you get quality. Don't mess a about. Just get the job done.

 

Where I do feel this program is lacking is in the development of functional threshold power. This being defined as your 60 min TT effort. I think that FTP is the real key to going fast. So this year I got a coach for the first time and he had me doing a lot of threshold work. Mainly 2 and 3x20 min threshold intervals. My VO2max work has changed from the 2 min intervals to 7x3min. These hurt. I also occasionally do macro and micro burst (30s and 15s respectively). These might be 3x10 mins of 30s on and 30s off. The 30 on is all out. I think these are good for criteriums and for cyclocross where you need short bursts of massive power but I don't think they are very useful for road racing.

 

Hope that helps

Tristan

[Caerus]

I agree with you Caerus. I dont feel that I am training enough but just so short on time (Work, Kids, Life). I spend an avg of an hour per evening on the bike, 4 times a week, weekends, long ride 3-4 hours and a shorter 2hour ride. However, what amn I actually gaining from my week rides? At least 15 mins to warm up... Then ride at 70 - 75% with 5 bursts (1-2 min in length) of 85% - Max.

Is this helping or not???

Admittedly, my times are improving, but I start to feel VERY fatigued around 85km onwards? And as for a base... well, I rode all through winter. 3 sessions per week and at least one 3-4hr ride on the weekends, so should not have a problem with base km's.

 

 

I've also been thinking am I gonna get a better workout or training session by doing an hr in the gym instead.

[I-FELT-the-FORCE]

I think you can definitely compete on 6 hours a week of focused, intense training. However, when the events go longer than about 2.5 hrs then you hurt more than when you have a steady diet of the longer stuff. I'm a case in point. I train indoors in the winter (your summer - I'm in the Northern Hemisphere). I did the Chris Carmichael Time Crunched Cyclist program last year and was quite surprised at how I was able to cope with a lot of the anerobic surges. I raced mainly 45 minute criteriums last year so this training was appropriate. It was mainly 3 sets of 3x2 VO2max intervals (actually a little higher than VO2max - for me, around 320W) about twice a week with some over/under sessions which were something like 3 sets of 10-12 min 2 over threshold and 2 under. Plus at least one "group ride" on the weekend. Since I was in India working out in my hotel room, I couldn't get in the group ride so I would ride 2 hours of Tempo on the trainer and watch some cricket.

 

Once I got to the Argus, my first race of the year, I was fine. Actually hit all my best ever peak power outputs in the first hour. By hour three I was not feeling that great but I put this down to zero group rides.

 

So the bottom line is that if you can get in your intervals during the week on a trainer (the best place for intervals because there are no distractions, traffic lights etc) and do 1-2 long group rides then you will be fine. But just make sure you get quality. Don't mess a about. Just get the job done.

 

Where I do feel this program is lacking is in the development of functional threshold power. This being defined as your 60 min TT effort. I think that FTP is the real key to going fast. So this year I got a coach for the first time and he had me doing a lot of threshold work. Mainly 2 and 3x20 min threshold intervals. My VO2max work has changed from the 2 min intervals to 7x3min. These hurt. I also occasionally do macro and micro burst (30s and 15s respectively). These might be 3x10 mins of 30s on and 30s off. The 30 on is all out. I think these are good for criteriums and for cyclocross where you need short bursts of massive power but I don't think they are very useful for road racing.

 

Hope that helps

Tristan

 

Tristan, where are you in the Northern Hemisphere?? I am immigrating to The West Midlands UK in August. Been looking around the British Cycling Website for Racing info and, man... what a confusing site

[intern]

Or, Is The Amateur Rider Spending Too Much? Probably.

[Minion]

I've also been thinking am I gonna get a better workout or training session by doing an hr in the gym instead.

The advantage of the cycle workout is that it's specific. Gym training is good for general fitness, but no studies have yet definitively shown a link between weight training at the gym and improved cycling performance; and where they have, it's been less of an improvement than if the time had been spent on the bike.

[intern]

TITS, it's always all about TITS.

[Monark]

Hmmmm... with my diary I am just starved for decent training time.

 

In sheer desparation I have joined Virgin Active La Lucia and hit the spinning classes every Tues and Thursday... I get there early so that I can warm up before the music starts!

 

I use a much higher tension on the wheel and try and break myself in the allocated 45 minutes... I get to ride for about 4 hours on weekends...

 

I must say that the spinning has helped immensly with my climbing and topend speed.

 

It might not be enough training but I will take what I can get/fit in!

[Tiny K]

I have had the same thought recently. I am feeling tired and legs drained when riding (training) and have been wondering if shorter, harder (more intense) rides would do the trick. I have had loads of base Km training in the winter so I know there is definitely a base on which to work on. Must give it a go this evening maybe ..... if it's not too hot that is!

 

Thanks AB - seems your business trips give you lots of time to do research

 

Any advice for training in the last week before 'mass fun ride' next weekend?

[Caerus]

The advantage of the cycle workout is that it's specific. Gym training is good for general fitness, but no studies have yet definitively shown a link between weight training at the gym and improved cycling performance; and where they have, it's been less of an improvement than if the time had been spent on the bike.

 

 

Im thinking more along the lines of cardio training - something like super circuit with light weights and on the cross trainer, step machines, rowing machine & running. I do understand the cycling specific training and that time in the saddle accounts for a lot as well.

[Rapunzel]

Training certainly becomes more intense when time's at a premium. This is good for intervals, hill training and tempo rides which are all great for conditioning the body but one important element is missing - the mind.

 

You remember when you started cycling and you went for your first 30km+ training ride. You were poked afterwards and you never thought that 50km would be possible until you'd successfully done it. I find that constantly training for shorter periods makes races of 4+ hours a mental challenge to complete. So long rides are important for conditioning my mind, but also great for getting the butt, neck and shoulders used to hours in the saddle.

 

That said, it's pointless putting in stacks of junk hours and logging up impressive mileages. If you want to be competitive, your shorter intense rides are going to give you the edge.

[firewolf]

one way to lessen the fatigue of the long ride is to train by doing longer rides. The basic principle of training is just that; training the body, through specific exercises, to produce a physiological adaption.

Someone said ride one day flat, one day hilly, one day short, one day long, one day hard, one day easy. And rest as hard as you train.

 

Train like you fight: Fight like you train.

[azikara]

I agree with you Caerus. I dont feel that I am training enough but just so short on time (Work, Kids, Life). I spend an avg of an hour per evening on the bike, 4 times a week, weekends, long ride 3-4 hours and a shorter 2hour ride. However, what amn I actually gaining from my week rides? At least 15 mins to warm up... Then ride at 70 - 75% with 5 bursts (1-2 min in length) of 85% - Max.

Is this helping or not???

 

All I can say is: The trainer is your friend. Get nicely set up with a fan and some good training DVDs or make your own. My coach makes incredible ones with a lot of pumped up music by Eminem and the like. It is quite motivating. He also has some of cyclocross racing which is intense etc. You can get a terrific workout in 1-1.5 hrs on the trainer. I can usually get 90+ TSS in one hour. Another example of a fantastic 1 hour workout is the HOP (Hour of Power) workout. Ride tempo and then CRUSH a 53x12 or 11 every 3 mins for 30 seconds. Stand, sit, in the drops on the hoods - whatever. Trust me, this will keep you busy and the hour will fly by. You do no tneed a warm up for that ride. If you do the 7x3 VO2max work then you must wanm up for 10 mins with 3-4 30s 100+ rpm stuff to prime your lactate buffer. Then do 7x3 at 30-40w higher than your best 20 min effort.

[I-FELT-the-FORCE]

All I can say is: The trainer is your friend. Get nicely set up with a fan and some good training DVDs or make your own. My coach makes incredible ones with a lot of pumped up music by Eminem and the like. It is quite motivating. He also has some of cyclocross racing which is intense etc. You can get a terrific workout in 1-1.5 hrs on the trainer. I can usually get 90+ TSS in one hour. Another example of a fantastic 1 hour workout is the HOP (Hour of Power) workout. Ride tempo and then CRUSH a 53x12 or 11 every 3 mins for 30 seconds. Stand, sit, in the drops on the hoods - whatever. Trust me, this will keep you busy and the hour will fly by. You do no tneed a warm up for that ride. If you do the 7x3 VO2max work then you must wanm up for 10 mins with 3-4 30s 100+ rpm stuff to prime your lactate buffer. Then do 7x3 at 30-40w higher than your best 20 min effort.

 

Awesome.

I really do try and mix up my short hours int he week. so one of the day with be intervals, the next is an easier day, following will be hill repeats and followed by a tempo ride. It just bothers me that its just an hour, not longer. Times are getting better, seeding better, but think I am seling myself short and denying myself even better times and seeding