How does your training improve

[Jakkals.]

I've notice a lack in performance during this year. It all boiled down to fatigue and I kept pushing the limits. which left me frustrated.

 

the best advice I can give you is, train your weakness. Mine is flats, so now I focus to ride hard on flat sections.

[eddy]

 

 

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.

 

 

If you were relatively new to cycling and riding 3 to 4 times a week for a total of 4-5 hours, any moderate increase in training should start paying off almost immediately. After 5 months any semi-decent training program should have given you significant benefit.

 

He is having you for a fool if he expects you to wait a year for any improvement.

[Andyr249]

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.

 

Also look for some of Joe Friel's books.

 

But do some reading to know what workouts improve what and how many of them you should do in a week. Then make up your own training program based on what you can do in a week. Be your own coach.

[ivr32]

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.endurance...epoel-coaching/

 

You don't perhaps have an email or contact number for her?

[DIRT EATER KZN]

I got myself sufferfest videos. If I do interval training 3 times a week, with 2 lsd rides and 1 race on a weekend that should do the trick. And I got R600 extra a months to spend on something else

whaaat I take it you don't do that every week rest pal rest my training has become less with more intensity and I have seen a massive improvement but I get more rest now and if the legs are tired I chill and I am enjoying more now than I did a year ago

[Dustbug]

You should notice a consistent improvement in performance if you are training right and also RESTING right, Ive been training for the Hill2Hill 100km mtb. I like high mileage but little of it is at high speed. I have used cadence (power training)for 5 months to learn how to do interval and high intensity training correctly but my mileage has been about 30% less this year to last taking into account 2 x cadence sessions a week. my typical week is Monday rest Tuesday cadence, Wednesday easy ride, Thursday Cadence, Friday easy coffee ride, Saterday easy 3 to 4 hours off or on road with +/-700m of climbing, Sunday Easy to medium road or MTB race / ride 3 to 4 hours with +/- 900m climbing. Ive done 9 races as such this year, any other races/rides were as training rides at training pace and of the races they were between 45km and 75km distances with 6 being over 60 km races offroad and one 100km and one 66km onroad , my threshold improved hugely with the cadence training and my average race times have improved by 15 to 30% so the interval training certainly works my Hill2hill time last year 08h07 this year 06h08, I ride using a heart rate monitor and garmin cycling computer Im 55 your training is what you make of it and you will get out what you put in, work hard but wisely, identify your weaknesses and look to strengthen them as you train, don't neglect your body core training and you will be a happy rider, read Joe Friels book it is a great help and ask more experienced faster riders, you will be surprised how much help and guidance they will give you. Im doing berg n bush in a few weeks then easing off for a good rest followed by starting base work build up and have to improve my hill work particularly climbing ability for the next goal I set for myself. Im a middle to back of the pack rider who just enjoys getting out there.

 

Look at the calendar - work out what and where and when you are wanting to race properly, you can only do a few full blown races a year and then build your training plan and riding plan around what you want to achieve. Proper planning will give you a huge amount of satisfaction as you are focused and properly trained for what you want to achieve, Identify your races ABC etc.. A are full blown races (targeted and trained for) B ride hard if you feeling good on the day - they help you show how your training is going) C ride as training rides or skip they are not essentials they are like to do's if you got time and opportunity - allow for family time. enjoy and have fun.

Edited October 4, 2013 by Dustbug

[V12man]

He is having you for a fool if he expects you to wait a year for any improvement.

 

And in no uncertain terms too... look what can be done.... btw these are not my numbers - but you can see the improvement since the first test - he is still u23.

 

[ivr32]

Mountain Biker's Training Bible

 

Noted mountain bike expert Joe Friel covers every aspect of training, helping rides maximize the experience and minimize the problems. 12 photos. 10 more Author: Joe Friel

 

Ordered the book, cant wait to read it

Edited October 10, 2013 by ivr32

[ivr32]

I went for my Lactate Threshold test:

 

If the following means anything to anyone

 

 

 

 

Test Results

Using the D-Max Method The Lactate (Anaerobic) Threshold was determined at:

 

 

225 W @ 168 bpm

 

 

 

 

Watts per kilogram of body weight at the threshold:

 

 

2.7 W/kg

 

 

 

 

In

Edited October 15, 2013 by ivr32

[V12man]

I went for my Lactate Threshold test:

 

If the following means anything to anyone

 

 

 

 

Test Results

Using the D-Max Method The Lactate (Anaerobic) Threshold was determined at:

 

 

225 W @ 168 bpm

 

 

 

 

Watts per kilogram of body weight at the threshold:

 

 

2.7 W/kg

 

 

 

 

In

 

What other numbers did you get - watts at anaerobic threshold is not that useful as a stand alone figure... and can change dramatically depending on training status.

[ivr32]

What other numbers did you get - watts at anaerobic threshold is not that useful as a stand alone figure... and can change dramatically depending on training status.

 

 

Stage HR Lactate Watts

1 132 1.6 100

2 140 1.4 125

3 142 1.4 150

4 160 2.6 200

5 176 4.6 250

6 195 12.1 300

Edited October 15, 2013 by ivr32

[V12man]

Stage HR Lactate Watts

1 132 1.6 100

2 140 1.4 125

3 142 1.4 150

4 160 2.6 200

5 176 4.6 250

6 195 12.1 300

 

Strange way of doing the protocol - changing the increment to 50w between 3 and 4, and I don't trust the Lactate levels of stage 2 and 3 - having them lower than 1 is odd, unless you were not fully recovered post warmup - and there is a big step up in Stage 4.

 

But - for the sake of argument, lets accept a steady state turnpoint of 2.7w/kg - now you can use this as a reference point when training/racing (you can use this as your initial FTP number) - because that is about the maximum effort you can sustain for an extended period of time - thus if you work significantly harder than that for an extended period, you will blow at some point.

 

Personally if a tester gave me those lactate numbers I would repeat the test, and follow a more standard protocol, not changing the increment quite as much - possibly also starting at a higher wattage.

 

My suggestion is to train for 6 - 8 weeks, and repeat the test. and within a few days of that test, also do a proper 20min FTP test on a trainer - I find those results more useful in terms of monitoring progress.

[ivr32]

Strange way of doing the protocol - changing the increment to 50w between 3 and 4, and I don't trust the Lactate levels of stage 2 and 3 - having them lower than 1 is odd, unless you were not fully recovered post warmup - and there is a big step up in Stage 4.

 

But - for the sake of argument, lets accept a steady state turnpoint of 2.7w/kg - now you can use this as a reference point when training/racing (you can use this as your initial FTP number) - because that is about the maximum effort you can sustain for an extended period of time - thus if you work significantly harder than that for an extended period, you will blow at some point.

 

Personally if a tester gave me those lactate numbers I would repeat the test, and follow a more standard protocol, not changing the increment quite as much - possibly also starting at a higher wattage.

 

My suggestion is to train for 6 - 8 weeks, and repeat the test. and within a few days of that test, also do a proper 20min FTP test on a trainer - I find those results more useful in terms of monitoring progress.

 

Thanks for your reply.

I am still trying to make sense of all the figures.

 

Basically I am back on base training (Something I never did in my life)

So training on HR between 144 and 154 2 hours a day.

 

With only 1 interval training in the week plus 2 off days.

Will continue like this for the next 3 months and then go for a test again

[fabs]

I joined a cycling club in Feb of this year.

 

I advanced 6 groups and went from an ave. of 20km/hr to 30 km/hr in 9 months.

 

All I have is passion and a will to enjoy myself.

 

Training in a group takes the boring aspect out of it.

 

All I do is monitor my heart rate, that it does not go over the theoretical maximum for my age.

 

These club rides are on a Saturday, where they can be from 70 - 95km distance,

and i'm usually out on a sunday funride of 20-45 km.

 

This is just an idea of what is achievable without a coach, but just good sense, and info on the internet.

I have built up my bike as a hobby, checked the bike fit with tons of info on the internet.

 

Still happy with my progress, and targeting a sub 3 hour 94,7 this year.

 

Hope this helps in giving a lot of you some benchmarks.

[flat29]

i am not a pro and dont have any of the tests that you okes have done but..

 

I suck at going uphill so what I am doing is 3 rides a week 50 - 70 % HR 1 hour

then I got the sufferfest angels ( 3 x 8min climbing) and do that 2 a week.

Must say that my climbing has improved

Feels good to climb like a mountain goat

I used to go with high gears and now got used to high cadense low gears.

 

 

My 2 c

Edited October 22, 2013 by flat29