Jake B

Hey Guys,

I was just wondering what kind of training everyone is doing now. I am doing Arnie Baker's 12 week stationary trainer plan, which will end right around my first race in late march. I am in the second week, and I already feel a lot stronger

Jake

BTW-the program is in the book Smart Cycling

R600DuraAce

12 weeks on the trainer?? Hope you don't forget how to ride your bike. I am doing threshold power intervals. Averaging 3 times a week with combinations of 3x20, 2x20, and 3x10 (trainer).

Jake B

lol-I am riding on the road to, just the trainer is where I am doing my serious stuff

The_Guru

Could you elaborate on the meanings of "3x20, 2x20, 3x10" please ?

G

YMCA

We are already doing training races and fast group rides here in FL. Racing starts officially on Feb11-12. So, I guess I'm doing what anyone would be doing as the season gets this close. Preparing the family for many weekends in a row of Daddy-time. Luckily for me, I have a great support crew!

R600DuraAce

Sets of intervals. 3 intervals at 20 minutes each (3x20) with equal or lesser recover time in-between. You get the idea about 2x20 and 3x10.

The_Guru

I assume you work on %Max Heart Rate to define interval and recovery ...
What values do you use ?

FatguyRacer

Ride, ride and more riding. Some days hard, some days easy. Some days hilly, some days flat. Never 2 hard days in a row though. Plenty of sleep and quality calories. Keep an eye on the RHR and watch for avg speed increases and avg HR decreases. I havnt hit the intervals yet.

jfmckenna

I have my last two cyclocross races this weekend. I pretty much just ride cross and commute when possible in the winter and do a nice 4 hour ride if there is no cross race on the weekend. We have started race rides here as well now. My season doesnt kick off till late March.

zero

I think hes using power. Its the way to go. If your gonna use heart rate, try using %threshold. maxHR is not as important as thresholdHR

60cycle

mon: active recovery for an hour.
tues: two hours with four false flat big gear intervals (5 minutes @ 53x14 @ 85% mhr)
with five minutes recovery in between.
weds: 3-4 hours @ 70%
thurs: two hour with 6 flat leg speed intervals (108-110 rpm, for now) for 2 minutes @ 87-90% mhr with five minutes recovery.
fri: 1 hour active recovery

if work permits, i do 3 hours on sat. with a group. sunday is climbing day, but i have only been able to make the ride once so far. a combination of being blown out or having to work. if i rode the seven days it would be 16 hours a week. but not yet, so far.

timmhaan

riding as much as possible - longer rides on weekends. soon, i'll start longer intervals and hill repeats - but i'm not ready for that yet. i won't start racing until april or may. maybe march depending on how i'm coming along.

R600DuraAce

I use power. % of my best max power for 20 minutes from last year. Surprisingly, I can probably ride forever 5w below that number right now. In terms of HR, is about 90% of my LTHR, not MHR. Roughly around 164 to 170. I don't look at my HR but only to use it after the ride to get an idea how hard I was working. My trainer work's average HR is always lower than my outdoor workout.

LowCel 

Here is my schedule for this week. I am currently in base 3.

Monday - workout 1 - 1 hour - Warm up then do plyometrics. Cool down afterwards for 5 - 10 minutes.

Monday - workout 2 - 30 minutes - After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Tuesday - rest day!

Wednesday - workout 1 - 1 hour- Warm up 5-10 minutes. Then 2 sets of ME. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm.

Wednesday - workout 2 - 45 minutes - On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.

Thursday - 1 1/2 hours - Warm-up well. Then ride 30 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.

Friday - workout 1 - 1 hour - Warm up 5-10 minutes. Then 2 sets of ME. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm.

Friday - workout 2 - 1 hour - Drill: 1 leg does 90% of the work until fatigue. Then the other takes over. Heels slightly raised. At the top push the toes forward in the shoe and at bottom scrape mud off. Heart rate 1-2 zones.

Saturday - 2 hours - Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Sunday - 2 hours - Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible. Mostly stay in zone 2

$0.00/Gal

This is my 1st season and I am attending some goal setting and season planning workshops in the next 2 weeks, so I'll let you know then.