Training VS Over Training

[tabasco]

would it be considered as over training to ride on the road in the mornings, +- 2hrs easy to moderate pace and then spend an hour or so doing CTS tempo or intervals in the evening on the IDT?

I love being out on the bike, however it is not easy to train to the CTS program on the road and seems more practical on the trainer. I just can't come to terms with only riding a bike that goes nowhere. The whole thing about riding is getting out there in the early hours of the morning and enjoying the beauty of the open road before all the cowboys come out to go to work

 

Would it be benificial to train as above or would it be a waste and considered as overdoing it?

 

any advice appreciated

 

Thanks

tabasco2009-10-13 08:17:18

[Gman1834]

im no expert but if you want to improve get a good training book. joe friel has a very good book, Training bible for cyclists. He has a lot to say about over training and how to train but not to overtrain.

 

 

[tabasco]

im no expert but if you want to improve get a good training book. joe friel has a very good book' date=' Training bible for cyclists. He has a lot to say about over training and how to train but not to overtrain.

 

 

[/quote']

 

thanks

[gtr1]

All depends what you are training for. If it's to ride the Cape Epic maybe not enough but if you want to ride a 50km funride, maybe too much.

 

The over training has more to do with how much rest you give yourself in between the high intensity rides. If you don't rest then probably over training if you do this every day. 2 rides a day with a total of 3 hours would not be over training.

 

Years ago I raced competitively and trained by cycling between Benoni and Pretoria every day, so 3 to 3,5 hours a day with long ridesa and races on weekends. But I made sure I took a day off and had at least another day of a short ride at low intensity.

 

So over training is all about when you start getting stale and not improving because your body never recovers from previous rides.

 

That's all my humble non-scientific opinion.

[Eldron]

Over training is virtually impossible for us mortals who have jobs.

3 hours a day (2 of which are moderate) should be ok up to 5 times a week. Rest the other 2.

[tabasco]

All depends what you are training for. If it's to ride the Cape Epic maybe not enough but if you want to ride a 50km funride' date=' maybe too much.

 

The over training has more to do with how much rest you give yourself in between the high intensity rides. If you don't rest then probably over training if you do this every day. 2 rides a day with a total of 3 hours would not be over training.

 

Years ago I raced competitively and trained by cycling between Benoni and Pretoria every day, so 3 to 3,5 hours a day with long ridesa and races on weekends. But I made sure I took a day off and had at least another day of a short ride at low intensity.

 

So over training is all about when you start getting stale and not improving because your body never recovers from previous rides.

 

That's all my humble non-scientific opinion.

[/quote']

 

thanks, all advice is welcome, makes sense to me.

[Bbox]

Years ago I raced competitively and trained by cycling between Benoni and Pretoria every day' date='[/quote']

 

GTR1 - What route did you cycle between benoni and Pta? I want to cycle to Pretoria but don't know any safe(ish) routes.

[gtr1]

When I did those rides taxis weren't an issue and not as much traffic, but depends on the time you ride.

I would go out on high road toward R21 up to Kaalfontein. Right past Motorvia, then left and right into Olifantsfontein and down to Irene. From Irene carried on straight down to Fountains.

 The other alternative and maybe a bit longer depending where in Pretoria you want to be is to go out past Putfontein toward Bapsfontein. At 4-way stop go left and continue to Pretoria. You come out behind Rietvlei dam and if you keep starigh will hit Rigel Rd.

[Bbox]

Thanks, I think ill take a drive down them first before a tackle them with the bike.

[gtr1]

No problem. Are you new to area ? If unsure PM me and I can explain in a bit more detail.

[Bos]

I spoke at a person with more than enough behind his name to make it Credable.

 

He said that the problem with most of us is that we dont ride our low intensity rides low enough, which in turn leaves us to tired to do the hard days really hard.

on a scale from 1-10.. we should be doing a 5/10 4hour ride on say sunday and then do some 9/10 days with rest days inbetween but we SA men are so competitive, we end up doing a 7/10 ride on the weekend and then a 8/10 ride say monday... then we dont rest properly so you never get strong. And we dont get the proper arobic training either.

 

[gtr1]

Unsure of route, not unsure if new to area.

[stewie911]

 

[stewie911]

Sorry for big pic.

 

60-65% - Easy riding/recovery

65-70% - Endurance base

70-80% - Aerobic capacity

80-85% - Lactate threshold

86%+    - Max Aerobic / Increase VO2 max

 

Look at the picture and see how long it takes to recover.

 

If you want to ride before you're fully recovered, you can ride at recovery intensity, which is 60 - 65% of your max heart rate. Do this for between 30min and 2h.

 

Got all of this from "Lance Armstrong - Performance program", so he has copyright and all that stuff.

 

Also, if your morning heart rate is elevated by say more than 10 bpm from your normal morning heart rate, then take a rest day or two.

 

my 2c

 

[Flemish Lion]

I spoke at a person with more than enough behind his name to make it Credable.

 

?

 

He said that the problem with most of us is that we dont ride our low intensity rides low enough' date=' which in turn leaves us to tired to do the hard days really hard.

 

on a scale from 1-10.. we should be doing a 5/10 4hour ride on say sunday and then do some 9/10 days with rest days inbetween?but we SA men are so competitive, we end up doing a 7/10 ride on the weekend and then a 8/10 ride say monday... then we dont rest properly so you never get strong. And we dont get the proper arobic training either.

 

?

[/quote']

 

 

 

And that's why you should get a powertap (vital) and a coach (not vital) whom you send your data to every day with comments.

 

 

 

My wife and I both have a PT now and it's ideal as we train together. Although it's HER training programme I stay in my zones too and get max benefit.

 

 

 

Since she got a PT she has increased her power by 15-20% in 3 months!

[tabasco]

Sorry for big pic.

60-65% - Easy riding/recovery
65-70% - Endurance base
70-80% - Aerobic capacity
80-85% - Lactate threshold
86%+    - Max Aerobic / Increase VO2 max

Look at the picture and see how long it takes to recover.

If you want to ride before you're fully recovered' date=' you can ride at recovery intensity, which is 60 - 65% of your max heart rate. Do this for between 30min and 2h.

Got all of this from "Lance Armstrong - Performance program", so he has copyright and all that stuff.

Also, if your morning heart rate is elevated by say more than 10 bpm from your normal morning heart rate, then take a rest day or two.

my 2c
[/quote']

 

Looking at all this, it would be better to do recovery rides on the trainer as to keep a better control of you heart rate. Its not easy to keep your heart rate in the zone on the road. thanks for the 2c