bruce Posted October 30, 2008 Posted October 30, 2008 I was sent this article via email, I'm not sure of the source: When Lance decided to return to professional cycling, he could notsimultaneously flip a switch and erase all plans he had made for the latesummer and fall. There were meetings and events on his schedule that hadbeen planned months in advance, and he wasn?t going to back out of themsimply because he?d decided to race his bicycle again. This made histraining schedule for October more of a challenge than usual, but he stillmanaged to get on the bike for 20-24 hours a week throughout this month.Here?s a look at an outline of his training plan for the month: Lance?s Training Outline for October 20082 x per week 5-5.5 hrs endurance pace2 x per week 3-4 hrs endurance pace with 2 x 20minutes at just below LT pace (380-400watts)1 x per week Tuesday-nighter1 x per week 3-4 hrs with 2 sets of 4 x 20seconds max effort x 40 secondsrecovery1 x per week day off-travel, rest. Overall his training is progressing quite well. His performance during hislongest endurance rides has stayed pretty consistent over the past fewweeks, but these rides are taking less and less out of him. That indicateshe?s adapting to the increased training volume and it?s time to incorporatemore intensity. He?s been doing relatively long intervals just below hisestimated lactate threshold power to start building his sustainable power atthreshold, and some efforts above threshold to bring up his power at VO2max. I say ?estimated lactate threshold power? because we haven?t gotten him into the lab yet, but with 15 years of data and Lance?s knowledge of his own performance, our estimates are typically within 10 watts of his actual LTpower.In addition to putting in the miles and starting on some structuredintervals, Lance spent some time out on the road with aerodynamics guruSteve Hed. After more than three years off a time trial bike, we didn?t wantto just throw Lance back into the same time trial position he used in 2005.Although we?re not starting from scratch, the time off actually allows forgreater opportunities to make significant changes to his TT position. Thetime with Steve was quite successful and we expect to see very good (meaning low) drag numbers when we go to the wind tunnel on Monday, November 3. The next day we?ll test any tweaks we make to his position using a power meter in real-world conditions to confirm that changes made in the wind tunnel actually make him faster on the road. I would guess LA's weight is around 75kg at this stage. He was down at 72kg's when racing TdF'sbruce2008-10-30 02:01:28
fatcyclist Posted October 30, 2008 Posted October 30, 2008 Suddenly makes my 15 to 16hr weeks for Desert Dash seem reasonable Explains why I can't stay awake at work though
Jean-Jay Posted October 30, 2008 Posted October 30, 2008 Suddenly makes my 15 to 16hr weeks for Desert Dash seem reasonable Explains why I can't stay awake at work though Actually you raise a very interesting point there, although slightly off topic but still in line with training. I was chatting to a m8 the other day and we were struggling to figure out how these ppl (hard core ppl) who go train at 4am in the morning before work are still able to be productive later in the day at work? Mainrain concentration etc. I know that i cannot, even when i am fit and in shape, just dunno how u do it?
kempo Posted October 30, 2008 Posted October 30, 2008 Thats quiet a nice schedule. Bruce do you think intervals at this stage of his training-the max effort ones-are necessary?
AndreZA Posted October 30, 2008 Posted October 30, 2008 https://www.bikehub.co.za/forum_posts.asp?TID=35876
bruce Posted October 30, 2008 Author Posted October 30, 2008 https://www.bikehub.co.za/forum_posts.asp?TID=35876 Oops, sorry about the double post, but in my defence - I wouldn't have seen it in the "International Events" forum.
intern Posted October 30, 2008 Posted October 30, 2008 Suddenly makes my 15 to 16hr weeks for Desert Dash seem reasonable Explains why I can't stay awake at work though Actually you raise a very interesting point there' date=' although slightly off topic but still in line with training. I was chatting to a m8 the other day and we were struggling to figure out how these ppl (hard core ppl) who go train at 4am in the morning before work are still able to be productive later in the day at work? Mainrain concentration etc. I know that i cannot, even when i am fit and in shape, just dunno how u do it?[/quote'] Also off topic...but there is no way I can train in the morning and then work. I instead start work at 7 or 8, finish at 1 or 2 and train in the afternoon...
Willehond Posted October 30, 2008 Posted October 30, 2008 Bruce, what does 'endurance pace' mean? is it close to LT? I know it's not LSD, but just to know what he considers endurance would be nice.
bruce Posted October 30, 2008 Author Posted October 30, 2008 Thats quiet a nice schedule. Bruce do you think intervals at this stage of his training-the max effort ones-are necessary? They look a little bit like TABATA but with longer recovery periods. I personally believe this is a little early for these types of intervals - I would generally prescribe them 6-8weeks before main target event. http://www.experiencelifemag.com/issues/march-2008/fit-body/the-tabata-tune-up.html
bruce Posted October 30, 2008 Author Posted October 30, 2008 Bruce' date=' what does 'endurance pace' mean? is it close to LT? I know it's not LSD, but just to know what he considers endurance would be nice.[/quote'] I tried to have a look on Carmichaels site, but this is one of the things that I don't like about Carmichael - he doesn't publich info, he makes you pay for it! Anyway, I would say somewhere between L2/L3 given the duration that Lance is riding at this intensity. So I'd say 70% to 80% of power at LT.
sias Posted October 30, 2008 Posted October 30, 2008 Or just wear a tekkie on the one foot like David! No power training or intervals neccessary...!
bruce Posted October 30, 2008 Author Posted October 30, 2008 Or just wear a tekkie on the one foot like David! No power training or intervals neccessary...! I sense some Vernon Koekemoer/Chuck Norris type quotes brewing here
dfm1 Posted October 30, 2008 Posted October 30, 2008 Ag f!#$ that, looking at that with LA sitting at Endurance Thresholds for 5 hrs, that's nuts, sitting at 380 - 400 watts for 20min ,twice, thats totally nuts, that it, ive had it my live is destroyed, i'm now giving up cycling, maybe i'll try bowls, or jukskei.
DawieO Posted October 30, 2008 Posted October 30, 2008 Also off topic...but there is no way I can train in the morning and then work. I instead start work at 7 or 8' date=' finish at 1 or 2 and train in the afternoon...[/quote'] So for the rest of us who actually WORK for a living, the answer is that it isn't actually possible...
RABUBI Posted October 30, 2008 Posted October 30, 2008 Or just wear a tekkie on the one foot like David! No power training or intervals neccessary...! I sense some Vernon Koekemoer/Chuck Norris type quotes brewing here David is so tough, he can break dura ace!
RABUBI Posted October 30, 2008 Posted October 30, 2008 David is so strong, he doesn't have calves, he has cows..
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