xuv500

Goals -
1. Finish Crit without getting dropped by front group.
2. Finish hilly 100 K ( 2 - 7 KM @ 6% and 1 - 14 Kms @ 7% ) with front riders. (3+ hours) - Currently I take sub 4 hours. I know its huge target )


I am trying to train for that.

My week plan is this.


Mon - Rest
Tue - 3 X (30s-20s-10s) all out Intervals - Ride time 90 Mins
Wed - Core workout 1 hr
Thu - Climbing Repeats 4 to 6 (hill is 7-8% ) Ride time 90 to 120 Mins
Fri - Rest
Sat - 2 to 3 hrs Mostly Z2 & 3 X 8 M at Z4
Sun - 4 Hours

I was also thinking 6 X 1M all out instead of 3 X (30s-20s-10s) Which one is better?


I tried a coach for 4 months but I noticed I have reduced my avg speeds during this time. I use to average around 28-29 KM for upto 3 hours and now I am averaging 25 Kms ( Hills some small / big and rolling hills included )



Will this plan work? How can I improve? I do not have PM but I use HRM.

canuckbelle

...and you're going to do that week-in and week-out? Doesn't look like you have any macro plans like a build phase etc. that would let you peak for your goals.

Also, why do you think the coach resulted in slower average riding speeds? Maybe that was part of a winter base program?

hack

When you had the coach, did you guys discuss these goals and the plan to attain them? If you felt like you weren't making progress, did you talk with your coach? As noted above, average speed may have dropped as part of the coach's plan to increase your endurance.

echappist

average speed also drops due to weather conditions. back when i was living in NYC, i'd be a good 1.5-2 mph slower in the winter while maintaining the same effort due to a combination of denser air, greater wind speed, less aero clothing, etc

canuckbelle

I mean, also, get a power meter. Speed means *nothing.* Power is what matters. Speed changes so easily depending on so many conditions (tire pressure, road surface, weather, wind, incline, etc.). But power is power. So maybe your speed was dropping but your power was constant (you don't know this). Sorta sounds like you may have ditched the coach too quickly.

TheKillerPenguin

It looks like your plan targets a bit of everything. If you are newish to the sport or specifically racing, that's likely fine and you can sweat the bigger picture later. If you're dedicated to the self coaching idea you might want to pick up the cyclist's training bible, there is some great information in there and it's pretty cheap, if you're looking to get more nuanced with your approach. Keep it fun, and keep a training log to track progress. If there is no progress, switch up the protocols. If there is progress, keep on keeping on.

mattm

1) like cancuckbelle already said, rest. (like every 4th week or so)

2) also, cut out the weds core work. Your weak core is not why you're getting dropped, if I had to guess.

Really I think your basic plan should be to ride as much as possible. Do as many group rides as you can.

Rest every 4th week or so. Then profit!

Ygduf

you need literally no core to be strong on the bike. I mean, it can't hurt, but I've been dropped by guys with fused spines who can't do a single sit-up.

TheKillerPenguin

I agree, but considering the goals I'm assuming the dude has a life outside of bikes so the core work isn't a bad idea. Real person fit is different than biker fit.

mattm

Choose one:

a) a life outside of bikes

b) not getting dropped

c) a pony

TheKillerPenguin

I am now listening to Ginuwine...

xuv500

Maybe that was part of a winter base program? >>

I live in India. The Winter over is really mild compare to Europe or Mid west And we can ride. Rather the summer sucks.


average speed may have dropped as part of the coach's plan to increase your endurance. >>

Quite possible. But when I went to coach, I had endurance to do 400, 600 KM rides in Brevet. ( I do audax rides) So I thought I had endurance when I went to him.

There was a race to qualify for RAAM ( 640 KM race) I was getting coached for. The thing is I got ill and lost 2 weeks to reovary right before the race so could not participate.


Speed means *nothing.* >> Yes I do agree with this. May be I should not have put the Avg speed thing. But I felt I am getting little slower.

Sorta sounds like you may have ditched the coach too quickly. >> Partially agree. I have not yet dropped him per say. But thinking.

Putting money in PM is the next thing I am thinking. But its huge so hesitating.


It looks like your plan targets a bit of everything. If you are newish to the sport or specifically racing, that's likely fine and you can sweat the bigger picture later >>

I am new to racing but not very new to the sport. I had hybrid earlier and bought a rodie now to test myself.



you need literally no core to be strong on the bike >> My coach said I need to have 2 sessions of core to produce more power. ( In fact he had me doing 300 Lunges + 100 Squats + 20 burpees etc etc ) I had 2 of them every week until now. I keep hearing both opinions. I do not know what to do so I kept 1 in my plan. Yes I want to be overall fit too. But if its not really required, I can let go it.

Do as many group rides as you can >> The group ride is a problem. Here in India, not many clubs etc. Most of my rides are solo. When we are doing a BRM my friends and me practice drafting etc.


Yes I do have life outside cycling. I am a avid trekker.

I really appreciate the comments.

Hermes

Is a donkey a choice?