training to hard....

[SwissVan]

Hi

I want to know if I may be overdoing the whole training thing here - i know to much of something is not good for you so i need some "expert" advise...

This is my training schedule which i want to follow:
Monday Morning: 45 minutes spinnig
Monday Afternoon: jogging

Tuesday Afternoon: 45 minutes spinning

wednesday Morning: 45 minutes spinnig
Wednesday Afternoon: jogging

Thursday Afternoon: 60 minutes spinning

Friday Morning: 45 minutes spinnig

Saterdays:  normally about 20 - 30 km

I only do mountain biking... do i need to rest more or is this fine?

 

You dont indicate at what intensity you do this training at or the distance / length of time you go jogging. It would also help to indicate what kind of mtbking you do i.e XC racer' date=' marathon racer or fun rider.

 

I would say with the above program you are not at risk of over doing the exercise thing, provided you are in reasonable shape and age, dont go over 8-9 hrs per week total exercise time (6 day week, 1 day no training) and can still wake up easily without an alarm clock in the morning.

 

 [/quote']

For some reason I am awake before my alarm goes of at 4:20 am to get up and go to the gym for spinning but I really struggle to get up 7:30 am to go to work....

 

koF - your lucky 7:30 i'm climbing the stairs to the office....my early morning work out.

 

Subconciously your brain wakes you up for spinning, probably cause you look forward to the class, maybe work is less attractive...

 

I found how I wake up to be a good indicator of whether I have had enough rest / sleep. If you wake up comfortably then you probably have had suffcient sleep. Each persons sleep requirements are different, some can manage with less and some not...

One of the things that could happen when you work full day and train +10 hrs per week is that the training time eats into your sleep time, resulting in less sleep and you have to force yourself (alarm clocks) to wake up.

 

 

 

 

 

 

[zeepee]

On the topic of sleep, you know how you sometimes get nightmares if you watch a horror movie just before you go to bed, and the dreams are more or less the same topic as the movie??

I had the opposite happen to me last night after watching Girls of the Playboy mansion before going to bed........my fiance couldnt understand why i woke up with such a big.......erm.......smile this morning.......

[mtbN00b]

 

On the topic of sleep' date=' you know how you sometimes get nightmares if you watch a horror movie just before you go to bed, and the dreams are more or less the same topic as the movie??

I had the opposite happen to me last night after watching Girls of the Playboy mansion before going to bed........my fiance couldnt understand why i woke up with such a big.......erm.......smile this morning.......

[/quote']

 

hopefully you explained it to her .....

 

[Imtb]

As quite a few posts have asked...what are you training for. xc, classics or marathons. I guess most of us do abit of all of these. Looking at your training I see one word "spinning". Perhaps you need to write down few specific things you want to improve that you might be weak at...it might be hills, it could be riding in a bigger gear etc. Then look at why you are riding...are your goals just to be generally fit as I see you are jogging, weights and spinning or as you mentioned in a later post, are you looking at improving your speed on the bike over say a 45km course. If the latter is your goal then I would say it is going to take a long time for you to do well in a race if you stick to the program you are doing.

 

Lately alot has been writen on the volume of training we do compared to intensity. The thinking seems to be going towards train hard at a high intensity and then rest hard. So IMHO I would throw in a hill session where perhaps you start with 2x10 minute hills, just below race pace...so, not to get too scientific, you finish the hill knowing that you have really given it a good go. Ride back down, have your 10 minute easier pace and then do it again. What you want to work towards for this specific type of interval is a 20 minute interval at around 85% to 92% and then rest 5 to 10 minutes and do it again. The term for this is "sweet spot training". It will arguably improve your fitness on the bike alot quicker than spinning...not that you should give up all your spinning, but vary your training.

The bottom line is that if you want to improve you have to up the intensity, if you want to ride faster, then do more of your training riding faster. Even the idea of long slow rides for base training has been described by many coaches as outdated. Pro riders can afford to do long slow rides...they have the time and also if you are racing every week end then you are already doing your intense work outs, you can afford to do a slow 5 hour ride. It can be argued that two riders, one doing a high intenisty, high rest program 10 hour week and another doing 20 hours a week may actually end up doing a similiar amount of sweet spot training and progress at the same rate.

Power meters have shown that training between 85% to 105% of your FTP (Functional Threshold Power)  will ellicit the greatest psiological improvements.
Think of FTP as riding a time trial for an hour...what is the highest power you can maintain over that period of time at a steady pace. Then do alot of your training at between 85% to 105% of your FTP.

Good luck!

Imtb2009-09-03 13:59:44

[TNT1]

 

 

Seems avg.

 

Ya, average if you are a ladies blouse... Start training properly, than come back and ask again....

TNT12009-09-03 14:02:01

[scuzzy]

After all the training for the Trans Baviaans I got a new goal, doin my first marathon, running that is.  At the moment my training consits of running on Tuesday, Wednesday and Thursday, doing 7km per night, then on Saturday I'll do a 3.5-4 hours mtb ride and then do a long run, 15km on Sunday.

 

Next week I'll up the running to 10km 3 times in the week, another lekker long bike ride and then a 20km on the Sunday

 

I think for what I am doing at the moment this gives me a good balance of time on the feet and not loosing the endurance on the bike.

 

O ja, very important, keep a log, that is the only way you'll know what you did right or wrong when you start/do training next season, then you know where to adjust, etc, etc.

 

[mtbN00b]

thanks people

[Gumpole]

I would spend more time on a bike and reduce the spinning and jogging,

depending on family/ social commitments ride twice on the weekend and rest one day during the week...

 

my 2c

 

[mtbN00b]

i also feel the spinning is a bit to much in the week ... think 2 spinning session is maybe enough? 

[Bos]

Your avitar should read... "MJ loves spinning"

[mtbN00b]

 

Your avitar should read... "MJ loves spinning"

 

why did i not think of that