narra Posted July 12, 2007 Posted July 12, 2007 Howdy loyal hubbers Question ? I am busy putting a training plan together and do not know how to split my sessions. I do have some ideas but I do not know what will be the best for me. Mon - RestTue - Intervals + 1 Hour ride Wed - 1:30 - 2:00 rideThu Intervals + 1 Hour rideFri - 1:30 - 2:00 rideSat - Long RideSun - 1 Hour ride - Family day So my problem is on Tue and Thu. I do have time to do between 1:00 - 2:00 in the evenings on these days with the intervals in the mornings. Will it help or should I rather just do the intervals and recover ? That means only the intervals and nothing else on that day ? What intensity should the rides on Wed and Fri be ? Any ideas ? Thanks narra narra2007-07-12 02:36:08
pastapouch Posted July 12, 2007 Posted July 12, 2007 Firstly , I'd like to know where you get all this time to train? Should be hard day followed by an easy, which you have covered. Sunday 1hr followed by Mon rest, Id change that.
narra Posted July 12, 2007 Author Posted July 12, 2007 Morning 5:00 am and then again after the kids is in bed at round about 19:30 . Sunday is difficult, and it is winter so you can't actually go for a early ride
pastapouch Posted July 12, 2007 Posted July 12, 2007 Ah, you make time like therest of us... hey, I'd swap Mon and Tue. that way, you'll do an hour (I assume easy) on Sunday, Intervals on Monday, rest tue , 1;30 - 2 WED, intervals thuYou have 2 3-days a week, and 2 days beween intervals. just my 2c.
BikeMax Posted July 12, 2007 Posted July 12, 2007 Howdy loyal hubbers Question ? I am busy putting a training plan together and do not know how to split my sessions. I do have some ideas but I do not know what will be the best for me. Mon - RestTue - Intervals + 1 Hour ride Wed - 1:30 - 2:00 rideThu Intervals + 1 Hour rideFri - 1:30 - 2:00 rideSat - Long RideSun - 1 Hour ride - Family day So my problem is on Tue and Thu. I do have time to do between 1:00 - 2:00 in the evenings on these days with the intervals in the mornings. Will it help or should I rather just do the intervals and recover ? That means only the intervals and nothing else on that day ? What intensity should the rides on Wed and Fri be ? Any ideas ? Thanks narra I like this programme and it seems to be well laid out. In general I would rather miss the evening sessions and go harder the Wed & Friday. If the intervals are in a session of ~90 mins then you should be fine to ride moderate tempo on the Wed & Friday - and therefore still get some fitness benefit from these sessions - if you are using HR then somehwere around 75-85% depending on how you feel. Make sure saturday is hard / race effort with plenty of pace changes and hard climbing, and then crusie on Sunday. Good luck.
AuctionLamb Posted July 12, 2007 Posted July 12, 2007 Mon - RestTue - Intervals + 1 Hour ride Wed - 1:30 - 2:00 rideThu Intervals + 1 Hour rideFri - 1:30 - 2:00 rideSat - Long RideSun - 1 Hour ride - Family day I would do it this way.......a bit more rest to recover fully from your weekday intervals......sometimes one day hard one day easy works difficult when you do shorter rides because you have to bring more internsity into the training. I would keep the program the same but will only swap........Sunday(rather sleep lekker late and get good full day rest in) with Monday and maybe cut down Friday to an hour ride.....So it will looks like this: Mon - 1 Hour rideTue - Intervals + 1 Hour ride Wed - 1:30 - 2:00 rideThu Intervals + 1 Hour rideFri - 1:00 - 1:30 ride (very easy....like an active rest)Sat - Long RideSun - Rest - Family day My 5c....you do not get a 2c anymore!
slowjoe Posted July 12, 2007 Posted July 12, 2007 narra ek dink nie jy het soveel training nodig nie ek het na detail oor intervals gaan soek nadat jy dit sat. gemention het, nogal baie cool artikel gekry, gaan loer bietjie hier:http://www.trifuel.com/triathlon/bike/interval-training-the-scientific-way-000885.php Lees eers die "The Tests" gedeeltetjie, dan sal die 2 parameters waarvan hulle praat sin maak.
CaptainDura Posted July 12, 2007 Posted July 12, 2007 narra ek dink nie jy het soveel training nodig nie ek het na detail oor intervals gaan soek nadat jy dit sat. gemention het' date=' nogal baie cool artikel gekry, gaan loer bietjie hier:http://www.trifuel.com/triathlon/bike/interval-training-the-scientific-way-000885.php Lees eers die "The Tests" gedeeltetjie, dan sal die 2 parameters waarvan hulle praat sin maak.[/quote'] According to the article, doing intervals more than once a week has no added benefits whatsoever. So what do you do for the rest of the week? Only slow rides? or maybe rides at Pace (75-85% of HRMax) ? with one ride on saturday or sunday being your race-pace and race-distance ride ? Now i am even more confused. Can any coaches or trainers shed some light on this ?
AuctionLamb Posted July 12, 2007 Posted July 12, 2007 narra ek dink nie jy het soveel training nodig nie ek het na detail oor intervals gaan soek nadat jy dit sat. gemention het' date=' nogal baie cool artikel gekry, gaan loer bietjie hier:http://www.trifuel.com/triathlon/bike/interval-training-the-scientific-way-000885.php Lees eers die "The Tests" gedeeltetjie, dan sal die 2 parameters waarvan hulle praat sin maak.[/quote'] According to the article, doing intervals more than once a week has no added benefits whatsoever. So what do you do for the rest of the week? Only slow rides? or maybe rides at Pace (75-85% of HRMax) ? with one ride on saturday or sunday being your race-pace and race-distance ride ? Now i am even more confused. Can any coaches or trainers shed some light on this ? Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk.
CaptainDura Posted July 12, 2007 Posted July 12, 2007 Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb, what would your weeks training schedule look like ?
AuctionLamb Posted July 12, 2007 Posted July 12, 2007 Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb' date=' what would your weeks training schedule look like ?[/quote'] Something like this for the winter...... Mon: RestTue: Morning(Spinning) Afternoon Easy 1 hr RideWed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour rideThur: Morning(Spinning) Afternoon Easy 1 hr RideFri: RestSat: 2 hour comfy rideSun: Looooong ride (Can swop Sat or Sun around) This works for me......enough rest in here. I feel that rest is very important so I benefit more to take a extra day rest because my sessions are more intense.
BikeMax Posted July 12, 2007 Posted July 12, 2007 Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb' date=' what would your weeks training schedule look like ?[/quote'] Something like this for the winter...... Mon: RestTue: Morning(Spinning) Afternoon Easy 1 hr RideWed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour rideThur: Morning(Spinning) Afternoon Easy 1 hr RideFri: RestSat: 2 hour comfy rideSun: Looooong ride (Can swop Sat or Sun around) This works for me......enough rest in here. I feel that rest is very important so I benefit more to take a extra day rest because my sessions are more intense. Which sessions are intense ?
BikeMax Posted July 12, 2007 Posted July 12, 2007 narra ek dink nie jy het soveel training nodig nie ek het na detail oor intervals gaan soek nadat jy dit sat. gemention het' date=' nogal baie cool artikel gekry, gaan loer bietjie hier:http://www.trifuel.com/triathlon/bike/interval-training-the-scientific-way-000885.php Lees eers die "The Tests" gedeeltetjie, dan sal die 2 parameters waarvan hulle praat sin maak.[/quote'] According to the article, doing intervals more than once a week has no added benefits whatsoever. So what do you do for the rest of the week? Only slow rides? or maybe rides at Pace (75-85% of HRMax) ? with one ride on saturday or sunday being your race-pace and race-distance ride ? Now i am even more confused. Can any coaches or trainers shed some light on this ? Most of the article makes a lot of sense - but the weeklt training load is a bit more complicated than that IMO. An interval session obviously puts a higher load on the body (the shorter the intervals, the higher the load) but as long as the overall volume is reduced then the load can be managed accordingly and incorporated into a weeks training. I will often have guys riding three interval based sessions per week (and longer L4 intervals often two days in a row) for periods of a few weeks - as long as the overall weekly and cumulative load is carefully managed then there are no problems and plenty of gains.
AuctionLamb Posted July 12, 2007 Posted July 12, 2007 Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb' date=' what would your weeks training schedule look like ?[/quote'] Something like this for the winter...... Mon: RestTue: Morning(Spinning) Afternoon Easy 1 hr RideWed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour rideThur: Morning(Spinning) Afternoon Easy 1 hr RideFri: RestSat: 2 hour comfy rideSun: Looooong ride (Can swop Sat or Sun around) This works for me......enough rest in here. I feel that rest is very important so I benefit more to take a extra day rest because my sessions are more intense.Which sessions are intense ? The spinning sessions and tempo ride??? The spinning sessions I usually swop for indoor trainer intervals (2x20min). The tempo ride I usually go hilly route.....makes it more "intense"
BikeMax Posted July 12, 2007 Posted July 12, 2007 Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb' date=' what would your weeks training schedule look like ?[/quote'] Something like this for the winter...... Mon: RestTue: Morning(Spinning) Afternoon Easy 1 hr RideWed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour rideThur: Morning(Spinning) Afternoon Easy 1 hr RideFri: RestSat: 2 hour comfy rideSun: Looooong ride (Can swop Sat or Sun around) This works for me......enough rest in here. I feel that rest is very important so I benefit more to take a extra day rest because my sessions are more intense. Which sessions are intense ? The spinning sessions and tempo ride??? The spinning sessions I usually swop for indoor trainer intervals (2x20min). The tempo ride I usually go hilly route.....makes it more "intense" I wasn't trying to be funny... The 2 x 20 is relatively intense but I am afraid that tempo does not quite make the grade unless it is right at the top of the range - otherwise lets call it moderate. Intense is L4 and above - so 85%+
AuctionLamb Posted July 12, 2007 Posted July 12, 2007 ] Personally I think that theory is not correct. I use to do only intervals once a week......I have changed it to 3 times a week plus one tempo ride......the difference in performance is light years!!! Fot me what is important is to ease into the intevals and not go strait into 3 times a week plus tempo. First 2 weeks do 1 interval session per week then the next 2 weeks do 2 intervals sessions a week till 3 session then tempo rise.....your body adapts to the intensity quite well in this way and minimize the injury risk. so ActionLamb' date=' what would your weeks training schedule look like ?[/quote'] Something like this for the winter...... Mon: RestTue: Morning(Spinning) Afternoon Easy 1 hr RideWed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour rideThur: Morning(Spinning) Afternoon Easy 1 hr RideFri: RestSat: 2 hour comfy rideSun: Looooong ride (Can swop Sat or Sun around) This works for me......enough rest in here. I feel that rest is very important so I benefit more to take a extra day rest because my sessions are more intense.Which sessions are intense ? The spinning sessions and tempo ride??? The spinning sessions I usually swop for indoor trainer intervals (2x20min). The tempo ride I usually go hilly route.....makes it more "intense" I wasn't trying to be funny...The 2 x 20 is relatively intense but I am afraid that tempo does not quite make the grade unless it is right at the top of the range - otherwise lets call it moderate.Intense is L4 and above - so 85%+ Thought for a moment you were thinking my intense session is K@K!!!The Tempo ride is about 75% L4 because I hit the hills quite hard.....except for the downhills though..... I must admit that the spinning did wonders for my strength.....was not a big fan of spinning but hey...it works for me!AuctionLamb2007-07-12 06:59:07
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