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Structure of program


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How to structure a program?

 

 

 

Example if you have 9 weeks, is 3 weeks given to base, 3 to power and 3 to speeed? or how does it work?

 

 

 

Thanks :)

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How to structure a program?

 

 

 

Example if you have 9 weeks, is 3 weeks given to base, 3 to power and 3 to speeed? or how does it work?

 

 

 

Thanks :)

 

 

according to "the bible" the parts that I have read the breakup would be more like 4/9 base 2/9build and 2/9 race conditioning..But that ratio is applied over like 20-30 weeks as a pose to your 9. so I dont think one can just take the equasion and use apply in such small Qty as Im sure you might agree 2 weeks build is nothing..

 

but a proper base is built over loong time lots of miles.

 

Joe friel would put out a 20 week programme something like this( please help guys Im not a guru- biscuit get the book )

 

 

8 weeks - base long slow rides zone 3-4 aerobic - distance

 

3 weeks - build 1 consisting of legspeed, strenth/hills, gym, and still lots of distance

1 week recover

3 weeks - build 2 hills, strenth, hills, less gym, less distance and intensity up

1 week recover

3 weeks intensity, racing , tempo

peak

taper (depending how long the event is the taper might begin earlyer)

race

 

something like that...

 

what I did with my 8 weeks I had before knysna...

pretty much skipped base. but had been riding all year.

 

2 weeks strenth- hills etc with long easy rides on weekends

one week easy with one long ride on weekend

2 weeks more hills and longer hard rides with good recover between and again longrides on weekends

now I pretty much have this week and half of next dfot some intervalls and rest but In all honnesty I would have wanted at least 4 weeks so I could do 2 weeks of intervalls and race pace riding and a week taper.

 

So after all that.. Go get the book..haha

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If I only had 9 weeks, I'd throw in some running. The benefits are two fold:

 

1) You lose weight a lot easier while running. lighter = faster

2) It's easy to fit in 3 20-40 min easy runs into a week and still cycle mid week and on the weekends. Its different muscles, so over training shouldn't be a problem.

 

I'd also lose the gym work, as this requires longer recovery. Put in easy rides at first, focus on time and not distance.

 

From week 6 onwards I'd start with "time trial" and interval work.

 

no expert, but that's what I'd do

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