biscuit Posted May 9, 2010 Share 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 Link to comment Share on other sites More sharing options...
Wayde Kennedy Posted May 9, 2010 Share . Link to comment Share on other sites More sharing options...
Minion Posted May 9, 2010 Share If you want to get into this in more detail, consider buying one of these two books: http://www.kalahari.net/books/The-Cyclists-Training-Bible/632/33013019.aspx http://www.kalahari.net/books/Mountain-Bikers-Training-Bible/632/9414152.aspx I have the first one and it is an excellent training resource. Link to comment Share on other sites More sharing options...
biscuit Posted May 9, 2010 Share Thanks guys any one else got ideas? Link to comment Share on other sites More sharing options...
Wayde Kennedy Posted May 9, 2010 Share Have emailed all who sent me pm already.... Link to comment Share on other sites More sharing options...
biscuit Posted May 10, 2010 Share Thanks wayde Link to comment Share on other sites More sharing options...
Bos Posted June 23, 2010 Share 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 recover3 weeks - build 2 hills, strenth, hills, less gym, less distance and intensity up 1 week recover3 weeks intensity, racing , tempopeaktaper (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 weekendsone week easy with one long ride on weekend2 weeks more hills and longer hard rides with good recover between and again longrides on weekendsnow 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 Link to comment Share on other sites More sharing options...
rudi-h Posted June 23, 2010 Share 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 = faster2) 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 Link to comment Share on other sites More sharing options...
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