Advice on splitting training ?

[narra]

 

 

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 - Rest

Tue - Intervals  + 1 Hour ride

Wed - 1:30 - 2:00 ride

Thu Intervals + 1 Hour ride

Fri - 1:30 - 2:00 ride

Sat - Long Ride

Sun - 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]

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]

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]

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 thu

You have 2 3-days a week, and 2 days beween intervals. just my 2c.

[BikeMax]

 

 

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 - Rest

Tue - Intervals  + 1 Hour ride

Wed - 1:30 - 2:00 ride

Thu Intervals + 1 Hour ride

Fri - 1:30 - 2:00 ride

Sat - Long Ride

Sun - 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]

Mon - Rest
Tue - Intervals  + 1 Hour ride
Wed - 1:30 - 2:00 ride
Thu Intervals + 1 Hour ride
Fri - 1:30 - 2:00 ride
Sat - Long Ride
Sun - 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 ride
Tue - Intervals  + 1 Hour ride
Wed - 1:30 - 2:00 ride
Thu Intervals + 1 Hour ride
Fri - 1:00 - 1:30 ride (very easy....like an active rest)
Sat - Long Ride
Sun - Rest - Family day

 

My 5c....you do not get a 2c anymore!

 

[slowjoe]

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]

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]

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]

 

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]

 

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: Rest

Tue: Morning(Spinning) Afternoon Easy 1 hr Ride

Wed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour ride

Thur: Morning(Spinning) Afternoon Easy 1 hr Ride

Fri: Rest

Sat: 2 hour comfy ride

Sun: 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]

 

 

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: Rest

Tue: Morning(Spinning) Afternoon Easy 1 hr Ride

Wed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour ride

Thur: Morning(Spinning) Afternoon Easy 1 hr Ride

Fri: Rest

Sat: 2 hour comfy ride

Sun: 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]

 

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]

 

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: Rest

Tue: Morning(Spinning) Afternoon Easy 1 hr Ride

Wed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour ride

Thur: Morning(Spinning) Afternoon Easy 1 hr Ride

Fri: Rest

Sat: 2 hour comfy ride

Sun: 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]

 

 

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: Rest

Tue: Morning(Spinning) Afternoon Easy 1 hr Ride

Wed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour ride

Thur: Morning(Spinning) Afternoon Easy 1 hr Ride

Fri: Rest

Sat: 2 hour comfy ride

Sun: 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]

]

 

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: Rest

Tue: Morning(Spinning) Afternoon Easy 1 hr Ride

Wed: Afternoon(gives me a 24 hour rest before next ride) Tempo 1 hour ride

Thur: Morning(Spinning) Afternoon Easy 1 hr Ride

Fri: Rest

Sat: 2 hour comfy ride

Sun: 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