Advice on splitting training ?

[narra]

Thanks for all the comments and advice

 

I like you idea ALamb

 

BikeMax, I know all about you guys I only have power on my indoor trainer (Fortius) and not on my road bike. Can I incorporate power training during the week and leave it out for the Long Ride ? My wive is not going to let me get an PT soon, I bought the trainer.

 

I also am thinking of doing maybe 3 interval sessions a week, power based maybe ? But know I might be looking at getting a coach Because my time is so limited and I want to make the best use of it, and I want to be the best I can be:)

 

slowjoe, dankie vir die link. sal nog lees. As jy dink ek is vinnig dan moet jy die ander hubbers sien. Lyk asof ek stil staan Die manne is vinnig en sterk

 

[BikeMax]

 

Thanks for all the comments and advice

 

I like you idea ALamb

 

BikeMax' date=' I know all about you guys

 

[/quote']

 

That sounds daunting...

 

 

 

 I only have power on my indoor trainer (Fortius) and not on my road bike. Can I incorporate power training during the week and leave it out for the Long Ride ? My wive is not going to let me get an PT soon' date=' I bought the trainer.

 

[/quote']

 

Sure you can - just do a 20 min max test on the trainer and use that to establish your indoor power zones and you are good to go

 

 

 

I also am thinking of doing maybe 3 interval sessions a week' date=' power based maybe ? But know I might be looking at getting a coach Because my time is so limited and I want to make the best use of it, and I want to be the best I can be:)

 

[/quote']

 

sounds like a good plan to me - I will often ride 3 interval based sessions per week - they are easier mentally and very efficient.

 

 

 

[narra]

 

Thanks for all the comments and advice

 

I like you idea ALamb

 

BikeMax' date=' I know all about you guys

 

[/quote']

 

That sounds daunting...

 

 

I meant that in a good way

 

[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' 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.

 

ActionLamb, you state you do 3 intervalsessions a week. I only see 2. do you incorporate the intervals into the weekend long rides...?

 

[Floyd]

I find it rather pointless to comment on the training plan other than:

• if you're doing intervals now, you're close to peaking and racing;
• meaning you'll be burnt out, easy meat when the real racing is done in the Summer
• Cause you can't maintain competiveness that long;
• So, you should be doing basemiles now,
• Unless you wanna be a Winter Star!

My advice: Plan a FULL year(9 months-rest of the time should be crosstraing,playing with your dog, girlfriend, kids, whatever) that includes

• Rest
• Transition
• Base
• Build
• Peak and Race and Maintenance

Even Bikemax can help you with that!

 

 

 

[CaptainDura]

I find it rather pointless to comment on the training plan other than:

if you're doing intervals now' date=' you're close to peaking and racing;

meaning you'll be burnt out, easy meat when the real racing is done in the Summer

Cause you can't maintain competiveness that long;

So, you should be doing basemiles now,

Unless you wanna be a Winter Star!My advice: Plan a FULL year(9 months-rest of the time should be crosstraing,playing with your dog, girlfriend, kids, whatever) that includes

Rest

Transition

Base

Build

Peak and Race and MaintenanceEven Bikemax can help you with that!


[/quote']

 

Floyd, some of us do mtb racing in the winter and that is why we need to do intervals now. 

 

I am concerned about burnout seeing I only started cycling in November 2006, did a couple of road races and the argus and jumped straight into the mtb racing season, and will, come december, jump straight into the raod racing season again.

 

I have taken notice of the way one is supposed to train and will take two weeks off from training altogether over the festive season.

 

Im still learning as i go along and any advice at this stage is welcome

 

 

 

 

 

[Canaris]

On a lighter note:

 

 

 

I plan to train in a structured manner.

 

Then I lobby my plan with boss, wife and child.

 

After that I train when ever I can steal a few hours away. (sometimes it is 3 x 30 min sessions a day, other times it is one 4 hr session)

 

 

 

Good luck

[BikeMax]

 

I find it rather pointless to comment on the training plan other than:

• if you're doing intervals now' date=' you're close to peaking and racing;
• meaning you'll be burnt out, easy meat when the real racing is done in the Summer
• Cause you can't maintain competiveness that long;
• So, you should be doing basemiles now,
• Unless you wanna be a Winter Star!

[/quote']

 

There's a lot of assumptions made here - most of them incorrect...

 

1. There are many sorts of intervals over all sorts of durations

 

2. The reason that intervals are associated with a peak is that generally as the intensity increases, so the volume decreases. As volume decreases, often so does time at the critical L3/4 level - and as such fitness begins to drop off.

 

3. If by adding intervals, you are simply increasing intensity and are are still maintaining volume (and time spent in L3/4 zones) then there will not likely be any drop off in fitness (it will increase)

 

4. The other reason fitness tends to gradually fade during a race season, is the need for extra recovery in order to race well. If you are not racing, but simply adding intervals and increasing intensity then this is less of an issue and so fitness can be maintained and improved.

 

5. Base miles mostly = junk miles unless quality is sufficiently good.

 

 

 

[Floyd]

Also interesting view from Bikemax.

 

My experience and from what I've seen here in the W Cape is that the yearround type of fitness programs have not excel anybody to the really toplevels. I stand to be corrected here and am willing to apologise, but will if pointed out to me.

 

My earlier comment was directed more at the roadies and maybe ultimately that's the choice one need to make - do I want to cycle yearround and achieve less than my best or do I want to specialise(choose what's most important to me, road OR mtb) and follow a proper training programme to achieve higher goals.

 

 

 

 

[BikeMax]

 

 

Also interesting view from Bikemax.

 

My experience and from what I've seen here in the W Cape is that the yearround type of fitness programs have not excel anybody to the really toplevels. I stand to be corrected here and am willing to apologise' date=' but will if pointed out to me.

 

My earlier comment was directed more at the roadies and maybe ultimately that's the choice one need to make - do I want to cycle yearround and achieve less than my best or do I want to specialise(choose what's most important to me, road OR mtb) and follow a proper training programme to achieve higher goals.

 

 

 

 

[/quote']

 

My point was really, that intervals per se do not mean peaking.

 

IMO the winter or off season is the best (only) time to be building a solid aerobic base and the best way to do this is with quality training - including certain types of intervals.

 

I am in no way advocating being race ready year round - in fact anybody building fitness in the winter will be too fatigued to race well.

 

I should clarify the above - I mean too fatigued to race well IN the winter...

BikeMax2007-07-16 08:03:21

[pastapouch]

I actually started training in winter... but thats after a two month layoff...

[Canaris]

winter training:

 

train hard

 

get sick

 

rest

 

train hard

 

get sick

 

rest

 

wtf

 

give up training until summer

[BikeMax]

 

winter training:

 

train hard

 

get sick

 

rest

 

train hard

 

get sick

 

rest

 

wtf

 

give up training until summer

 

Maybe train "moderately" hard instead ..

 

[pastapouch]

I've been fortunate.

everyone in the office,and family were sick.  I, training my back end off... nothing, no bugs ziltch, zero. Ya, Viralchoice helps a lot. And when a sign of something comes, I take Weleda cold and flu drops. Did all biking on the IDT, running/swimming outside except I rested when it got very cold.

[Jason]

Off topic and I do apologies, BikeMax, this morning I did some intervals (With Michelle's PowerTap ) in somewhat cooler conditions:

4x5 minutes at what was supposed to be 90-95% of max with 3 minutes recovery in between. I struggled to get my HR up and could only manage 88% of my max during the intervals, but if I compare my power stats with last week Monday's I was pushing 20-25W more! Is this because of the cooler conditions? I was still soaked!

Last week Monday I did the session at 17:15PM and this morning I started the session at 04:15AM. Why would there be an increase in power when I still sweated like BABE (That little PIG)

Here?s some reading: (What?s your view on this?)
Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skin?s surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Also?

Research shows that when you increase stamina and conditioning, your begin to sweat "more efficiently", or at a lower body temperature than previously. Sweating earlier in a workout helps the body better regulate core temperature in all climates and at all activity levels.

Now I?m confussssssed <?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

[boeing]

The easiest way is to find a reputeable Sport Scientist or Biokineticist who could provide a structured and well developed training plan based on an assessment and the time you have!

This not only gives you an insight into a decent training programme from a qualified person, but you'l be extra motivated to stick to the programme!

 

About splitting your training during the day: recent research has shown that individuals burn more energy if they split aerobic sessions into two during the day as opposed to one long session! you can use either of the sessions as a warm up session before doing some weights! You may not feel up to it, but weight training is essential and you should do at least half an hour of easy aerobic (60-75% MHR)