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  1. #1
    ... Pablo.'s Avatar
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    Post Your Training Schedules

    I'm now working on Endurance and finishing up base training. My weekday endurance rides are typically 20-40 miles. Heres my current schedule:

    Monday: Recovery ride
    Tuesday: Endurance ride
    Wednesday: LONG endurance ride
    Thursday: Day off
    Friday: Easy spinning, tapering for weekend rides
    Saturday: Race or group ride
    Sunday: Race or group ride

    This is obviously a very simple schedule, no frills here. I'm still not sure about having an easy day after a day off. Any comments or suggestions welcome.

  2. #2
    Carpe Diem bdcheung's Avatar
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    Monday through Friday - Rest.

    /in the midst of a rest week.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  3. #3
    Pedalphile
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    60 mile base rides. 7 days a week.

  4. #4
    Sensible shoes. CastIron's Avatar
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    Wax on. Wax off.
    Mike
    Quote Originally Posted by cedricbosch View Post
    It looks silly when you have quotes from other forum members in your signature. Nobody on this forum is that funny.
    Quote Originally Posted by cedricbosch View Post
    Why am I in your signature.

  5. #5
    Yep
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    Given the weather here, I can't train outside. I have to ride my rollers. After an hour on my rollers I usually feel like killing myself.

    Mon- WU, 45 min Zone 2, CD
    Tue- WU, 45 min SST (Sweet Spot Training, on the border between Z2 and Z3), CD
    Wed-1 HR Recovery Spin
    Thurs- WU, 45 min Z2, CD
    Fri- WU, 45 min SST, CD
    Sat- WU, 45 min Z2, CD
    Sun- WU, 45 min SST, CD
    Quote Originally Posted by Ryanf
    its a start: 1. measure thighs 2. get on bike 3. win
    cat 2 - 1/30

  6. #6
    Quarq shill cslone's Avatar
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    A very general schedule:

    M: off
    T: 2:30 ride 5 x 6 minutes at LT with 2 minutes rest, spin ups, rest of ride in Z2
    W: 2:00 ride Z1/2 with pedaling drills mixed in
    T: AM: 1:00 3 x 6.2 TT pace, 5 minute recoveries
    PM: 1:00-2:00 climbing(low cadence work)
    F: Short form sprints, rest of ride in Z2/3
    S: 2-5 hour ride
    S: 2-5 hour ride

    I generally get 90% of these workouts in, but sometimes things pop up and I have to skip one. And most of these are on the trainer(weekend rides limited to 2.5-3 hours if inside).
    FS: Fuji SL1 frameset, 55.5cm toptube, excellent condition.

  7. #7
    Avid Cyclist
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    Last week (I'm in a rest week this week):

    Monday: 4 hours zone 2
    Tuesday: 1.5 hours zone 3
    Wednesday: 3 hours (intervals: 2 x 20min, 1 x 30min, and 3 x 10min, zone 4/5)
    Thursday: 2 hours zone 2
    Friday: 2 hours zone 2/3
    Saturday: 3 hours zone 2
    Sunday: 1 hour recovery ride

    All my rides are done on the trainer. Sometimes, I'll substitute in a cross country ski; ussually, i'll do a 4 hour ski on monday instead of 4 hours on the trainer. The order of my workouts change every week because I work 12 hour days/nights.

  8. #8
    peloton surfing HillMut's Avatar
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    Quote Originally Posted by The_Cretin View Post
    60 mile base rides. 7 days a week.
    I envy your free time. A LOT.

  9. #9
    Senior Member ldesfor1@ithaca's Avatar
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    for the past 4-6 weeks, I've been working towards bringing the mileage, tempo, time and Kj's up slowly but surely. I'm trying for 3 weeks on, 1 week R+R.
    I've been aiming for 2-4 hours of SST and tempo work (sst on trainer and tempo outdoors) per week, 20 hours on the fixed gear per month (force, speed, endurance, HTFU... it does it all). 1 ride of 3.5 hours or more per week (fixed gear, usually) and lots of recovery riding on my 45 minutes of bike commute time.

    I dont have a weekly schedule that sticks, just goals and general themes (I am bringing a bit more focus to my schedule as race season looms nearer), but this week looks like this:

    M: 25' recovery, AM. 70' hill work, 6x3' @ L4-L5, low cadence, in PM.
    Tu: 20' FG commute, AM. 100' LT work: 2x30' @ 95-97% LTP. PM, on trainer. (this was tough!!)
    W: 45' recovery commuting.
    Th: 25' recovery in AM. 2-3 hours outdoors on the FG, tempo, mostly in the PM. (or 2 hours SST on trainer)
    F: 45' recovery, maybe 30' 1 leg drills, too.
    Sa: 3-4 hours. Fastish group ride for 28 or 42 miles of this time... I will be working hard here!! Finish the time with L2-L3 work.
    Su: 2-3 hours endurance, maybe on the FG.
    Teammates-on-Podium O'meter: 0/n (n=total # of teammates I get to race with)
    Successful Breakaway O'meter: 0/total number of races entered

    Team/Training blogness:www.thresholdcycling.com

  10. #10
    Senior Member eskimo85's Avatar
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    mostly sticking with L1,2,3 right now. Just started getting into some threshold work too.
    Last edited by eskimo85; 01-30-08 at 12:13 AM.

  11. #11
    road rash/tree burn
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    If your goal is to be rested going into Saturday, then I think you have the right idea. I do something pretty similar if I plan to do well in a race Saturday- intensity through Weds, rest Thurs, pre-race on Fri (usually an hour or hour and a half, mostly easy spinning with a few race intensity efforts thrown in to keep the legs aware of what they'll be doing the next day), then race Saturday. It works for me.

  12. #12
    Cat WTF
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    February starts (and ends) my base period.

  13. #13
    Isaias NoRacer's Avatar
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    I think my base training will be ending soon. I'm suppose to be following a team training schedule, but it's difficult since it isn't written to accomodate bike commuters.

    My typical base week goes something like this:

    M-F: Commute to and from work--ride as I feel, sometimes hard, sometimes easy. Coming home, 30 second sprint at max effort (to get off of a busy road). 27 miles/day
    S: 100 mile group ride (zones 2-4)
    Su: 100 mile group ride (zones 1-3) or 37 miles solo (zone 1/fast spinning)
    2009 mileage = 14,738 miles; 2010 mileage = 15,234 miles; 2011 mileage = 17,344 miles; 2012 mileage = 11,414 miles; 2013 = 12,169

  14. #14
    bzzzz fuzzthebee's Avatar
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    Ride hard for 1.5 hrs-4 hrs, 4-5 days per week. Total of 8-11 hrs/week. Average IF 0.80-0.92
    All rides done on the trainer. Nothing really pre-planned. CTL closing in on 90.

  15. #15
    Splicer of Molecules Nickel's Avatar
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    I'm in Base1 so mostly spinups, simulated rolling hills (best I can do on a trainer), low cadence high gear stuff. And weightlifting and crosstraining.

  16. #16
    Realist Greg180's Avatar
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    Here is my realisitc schedule with time for family, work and fitness. Not a schedule for podiums but a good schedule for maintaining fitness and hanging with the pack on group rides. With only Four races scheduled this year...This will have to do.

    BTW Laura is my wife...


  17. #17
    Sensible shoes. CastIron's Avatar
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    Quote Originally Posted by Nickel View Post
    I'm in Base1 so mostly spinups, simulated rolling hills (best I can do on a trainer), low cadence high gear stuff. And weightlifting and crosstraining.
    Thank God they count us separate in the stats.
    Mike
    Quote Originally Posted by cedricbosch View Post
    It looks silly when you have quotes from other forum members in your signature. Nobody on this forum is that funny.
    Quote Originally Posted by cedricbosch View Post
    Why am I in your signature.

  18. #18
    Glimmers of form esammuli's Avatar
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    Now that collegiate racing season has begun (First race this weekend):

    Monday: Off
    Tuesday: 1.5-2 hours- Intervals (5x5, stomps, sprints, etc)
    Wednesday: 3-4 hours -zone 2-3
    Thursday: 2 hours- Group ride, sitting in
    Friday: 1 hour- Recovery ride
    Saturday: Race
    Sunday: Race

  19. #19
    Aut Vincere Aut Mori Snuffleupagus's Avatar
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    Quote Originally Posted by The_Cretin View Post
    60 mile base rides. 7 days a week.
    Wait, I thought it went something more like this

    " The key to avoiding burnout is to do long slow rides of 6 hours a day on the trainer or in the freezing cold."


  20. #20
    Pedalphile
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    Quote Originally Posted by Snuffleupagus View Post
    Wait, I thought it went something more like this

    " The key to avoiding burnout is to do long slow rides of 6 hours a day on the trainer or in the freezing cold."

    It only takes me about 2:40 to ride 60 miles. That's 18-19 hours a week. I do go through chamois cream a lot though.

  21. #21
    Aut Vincere Aut Mori Snuffleupagus's Avatar
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    Quote Originally Posted by The_Cretin View Post
    It only takes me about 2:40 to ride 60 miles. That's 18-19 hours a week. I do go through chamois cream a lot though.
    Eh, I've just got too much free time on the couch right now, and you sorta seem like Squint's doppelganger.

    What category are you?

  22. #22
    Senior Member Prodigy4299's Avatar
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    Currently training for 4 running races (incl. a half-marathon) before biking season begins. Therefore, running 2-3x a week for 5-8k each.

  23. #23
    A Little Bent Hammertoe's Avatar
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    Quote Originally Posted by Greg180 View Post
    Here is my realisitc schedule with time for family, work and fitness. Not a schedule for podiums but a good schedule for maintaining fitness and hanging with the pack on group rides. With only Four races scheduled this year...This will have to do.

    BTW Laura is my wife...



    Greg180..


    I see you go to Incline Training. I had a fit done there last year and spoke with Jay Gump. I was interested in getting a training plan laid out by him. Do you use them for training plans or just there equipment.



    My training usually consists of getting on the bike when family, job, and Town meetings do not get in the way.

    On a weekly basis, mix 'em up (on a trainer this time of year): Spinverals, 2 x 20 minutes, 1.5 hours low Threshold, 1 hour Tempo, 2 days off...

  24. #24
    Pedalphile
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    Quote Originally Posted by Snuffleupagus View Post
    Eh, I've just got too much free time on the couch right now, and you sorta seem like Squint's doppelganger.

    What category are you?
    I race P/1/2 or because I'm kind of old, 30+ or 35+ open.

  25. #25
    RacingBear UmneyDurak's Avatar
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    Schedule for this week:
    M 2h z1/2 longer periods in z2
    T 2h z1/2 9x15s SPEED work outs. 10s all out in the saddle, 5s out of the saddle
    W rest (morning class)
    TH 2h 20m z1/2 10x2m z2/3 CAD
    F rest (morning class)
    S RR race
    S Crit race
    I see hills.... Bring them on!!!
    Stay calm and bring a towel.

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