How does your training improve

[Dubber]

600 bucks a month. Join cadence for that. Short term committment and you can see actual figures as to whether you are improving or not.

Just a thought...

[Brighter-Lights]

I started cycling August 2011.

Did a 30km mtb race at Dirtmax.

 

Then did my first road race 94.7 in November 2011.

 

Year 1 time 4:21

Year 2 time 3:15

Year 3 time : hopefully 2:50

 

The question is how did your times improve and over what period?

 

I am with a coach for the past 4 months, but cant really see any improvements, but then again it takes like a year for a program to show improvement?? Am I right or wrong?

 

Started cycling August 2004 - after 8 years of total inactivity.

September 2004 Karoo to Coast 5:23

September 2005 Karoo to Coast 3:27

 

Best performances by 2008 - never followed a training program, just rode like I felt.

 

Then got a coach in 2009 and my passion for riding declined quite a bit - lots of interval and boring work.

 

From there I didn't get much faster but endurance got better.

 

It's very personal but I like to just go and ride like I feel, which resulted in over training most of the times - it changed now - goals change...

[SwissVan]

 

His excuse is it takes at least a year to see any progress.

 

 

 

 

It depends on your goals, circumstances and ability.

If your goals are to progress from a fun rider to a Elite Licensed competitive racer then yes a year might be applicable, but you should see small gains along the way, if not then the training plan is not working.

[ThaStig]

I had training videos from Carmichael systems which I used before the coach on the idt for interval training.

I was used to interval training before I started with the coach.

The question you asked me if I push myself hard enough is exactly the same question I asked myself.

 

That's my problem. The couch sends me an email every week with a couple of old training programs he used for someone else in 2004.

There is no analysis or progress report from him.

 

My final decision is what is costing me R600 p/m I was doing anyway on my own.

His excuse is it takes at least a year to see any progress.

I bought a 12wk program and dvds from Graeme Street last year and rode a 2:26 Burger; and I moved from F to C seeding. Best R900(at old R$ exchange rate) spent.

Edited September 20, 2013 by ThaStig

[Karooryder]

I started focused training in mid-2011 but towards the end of last year I hit a plateau with my cycling performance and progress, which left me super frustrated. I decided to just give it a rest and do things a bit differently - and this year my performance increased dramatically.

 

The culprits: over-training and nutrition (or rather, the lack thereof).

 

No, spinning like a maniac 4 times a week and pushing yourself over the edge with long training rides on Saturday and Sunday does not necessarily constitute a healthy training regime. Cutting down on carbs - your main source of energy - will perhaps spare you a kg or 2 but what you gain in weigh-loss, you will lose in performance.

 

So, my 2c; train hard but listen to your body en feed it well.

[ivr32]

Which brings me back to the million dollar question, do I need a couch or can I on my own improve my cycling over time?

[Andyr249]

Which brings me back to the million dollar question, do I need a couch or can I on my own improve my cycling over time?

 

I started cycling in 2002 and racing in 2004. I managed to get myself into A bunch in 2004 and have stayed there ever since. I have never had a coach.

 

So yes, you can improve your cycling on your own.

 

Read up and find out what training workouts do what and include them in your own training program. Remember to also has some complete rest and some "active recovery" as well. That is what I have done. It is also beneficial to go do a VO2 Max and Lactate Test every now and again (should cost about R1000-R1500 or so) and then in the report they give you your HR zones and recommendations as to what you need to work on (what zones as well). Then take that info and adjust your training program accordingly.

 

Personally I think that if you have been riding regularly for some time and your body is used to riding it is very hard to "over train". How many hours are you doing a week? If you were a pro doing close to 25-30 hours a week then over training is a danger. But for us normal people I don't think there is much of a danger of that. The most that could happen is that you can become a bit fatigued which can be sorted out in a couple days of resting.

[Falco]

The couch sends me an email every week with a couple of old training programs he used for someone else in 2004.

His excuse is it takes at least a year to see any progress.

 

Please excuse the pun, but he is taking you for a ride. Kick his butt to the kerb.

 

You sound like a social cyclist, as most of us are. There is ample info on the internet, and on forums such as this one, to do it yourself ~ and it won't take a year to see progress.

[Brighter-Lights]

Which brings me back to the million dollar question, do I need a couch or can I on my own improve my cycling over time?

 

Get a good coach if you can afford it... else get 'The Mountainbiker's Training Bible' by Joe Friel

[Bianchisti]

Which brings me back to the million dollar question, do I need a couch or can I on my own improve my cycling over time?

 

I'm battling with the same question at the moment. I am on R1100p/m with one of SA's leading coaches. I have seen improvement but feel I could've made those gains by myself on a non structured program anyway. A friend of mine is not on a program and he consistently show me a set of heels.

 

I did a test with GBSP in November last year and he put down specific targets. Targets I have met/only just missed with my new coach.

 

I went from a 3:43 94.7 in 2011 to 3:08 in 2012 by self coaching and started training with coach in March 2013. Decided to stay with the coach till I can do a retest under the same conditions in November and hopefully after the 94.7 this year.

 

So yes, the gains are there but all my friends who are on non structured training have made equally good gains (I feel) by just riding their bikes (into stiff headwinds) and riding the same route every day.

[ivr32]

I started cycling in 2002 and racing in 2004. I managed to get myself into A bunch in 2004 and have stayed there ever since. I have never had a coach.

 

Till 5 months ago, I trained 2-3 days a week and 1 race

 

So yes, you can improve your cycling on your own.

 

Read up and find out what training workouts do what and include them in your own training program. Remember to also has some complete rest and some "active recovery" as well. That is what I have done. It is also beneficial to go do a VO2 Max and Lactate Test every now and again (should cost about R1000-R1500 or so) and then in the report they give you your HR zones and recommendations as to what you need to work on (what zones as well). Then take that info and adjust your training program accordingly.

 

Personally I think that if you have been riding regularly for some time and your body is used to riding it is very hard to "over train". How many hours are you doing a week? If you were a pro doing close to 25-30 hours a week then over training is a danger. But for us normal people I don't think there is much of a danger of that. The most that could happen is that you can become a bit fatigued which can be sorted out in a couple days of resting.

 

When I started I could not even do 2km.

I used to smoke and party, cycling changed all of that (Whole different story)

 

I got myself to about 30km avg in road races.

Trained 2-3 times a week and 1 race on a weekend. Total of 4-5 hours

 

Been with the coach for 5 months, training 4-5 times a week and 1 race over the weekend. Total 8-10 hours per week.

 

VO2 max test sounds like a perfect idea, where can I do that?

Edited September 20, 2013 by ivr32

[ivr32]

I'm battling with the same question at the moment. I am on R1100p/m with one of SA's leading coaches. I have seen improvement but feel I could've made those gains by myself on a non structured program anyway. A friend of mine is not on a program and he consistently show me a set of heels.

 

I did a test with GBSP in November last year and he put down specific targets. Targets I have met/only just missed with my new coach.

 

I went from a 3:43 94.7 in 2011 to 3:08 in 2012 by self coaching and started training with coach in March 2013. Decided to stay with the coach till I can do a retest under the same conditions in November and hopefully after the 94.7 this year.

 

So yes, the gains are there but all my friends who are on non structured training have made equally good gains (I feel) by just riding their bikes (into stiff headwinds) and riding the same route every day.

 

Ha ha, maybe we have the same coach

[Andyr249]

When I started I could not even do 2km.

I used to smoke and party, cycling changed all of that (Whole different story)

 

I got myself to about 30km avg in road races.

Trained 2-3 times a week and 1 race on a weekend. Total of 4-5 hours

 

Been with the coach for 5 months, training 4-5 times a week and 1 race over the weekend. Total 8-10 hours per week.

 

VO2 max test sounds like a perfect idea, where can I do that?

 

Great how cycling changes that! Now to keep it going!

 

Just because one doesn't have a coach doesn't mean that training is non-structured. All that you don't have is someone telling you what to do when. You can also gauge how you are feeling and adjust it accordingly. But coaches do also have their places.

 

It is not so much the VO2 Max part of the test. That is a nice to know number. The important part is the Blood Lactate testing which is used to work out your HR zones much more accurately than any non-tested way. Important thing is just to keep it the same in terms of testing (same equipment type and testing machine etc) to get the most accurate values.

I did mine with Nerice. She also offers coaching but I just do the testing. (Although my last one was back in 2010). I see you from Vaal Triangle. So if it isn't too far for you to come up to JHB every so often you could get Nerice to do it. I only have experience dealing with her although I'm sure there are many who do the testing. http://www.endurancehub.co.za/services/nerice-swanepoel-coaching/

[Bianchisti]

 

 

Ha ha, maybe we have the same coach

 

Hehe. No don't think so. Sounds fishy for your coach to tell you to expect gains after a year. In 6 months I have seen good gains, but I'm just getting the feeling I would have made those gains without a coach anyway.

 

Part of the reason I'm with the coach is to learn from him but that hasn't really happened to the extent I would've liked. I will probably switch to a 16 week program with no interaction to save some moolah in the near future.

[ivr32]

Obviously you need a newer one, bikes tend to get slower by the day, with the pace technology is moving, Well that is what I have my wife believe..........

 

I also work from this book, helped me a lot http://www.kalahari....60CE3EFD5CEE67B

 

I read the book over the weekend.

GREAT BOOK.

So many truth in all his writing.

[ivr32]

If any of you want to do some reading get this book:

The Big Book of Endurance Training and Racing

 

Welcome to what will undoubtedly be a whole new level of athletic performance. --Mark Allen, six-time winner of the Hawaii Ironman.