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Thread: Help Me!!!!

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    Hook Em
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    Help Me!!!!

    Background: I had a pretty rough crash about a month ago, and I am still feeling it. I have not been riding as much due to injury/school and I have been feeling like absolute crap on the bike.

    I need to get back to where I was. I feel like I am far slower than I was 6-8 weeks ago before all this crap. I need to do some workouts or something to boost that 5-10 minute power. I have barely done any intervals this year (like <10 days of them), so I have no clue where to start. What can I do to get back this lost power and peak up quickly? Thanks in advance.


    fwiw: I had a pack finish in the local cat3/4 crit today (mostly because of my giant mangina letting people pass me and take me off the front of the group). So I am not terribly out of shape, but definitely no where near where I should/could be.
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Texas Fight! UT_Dude's Avatar
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    I am appointing myself your personal coach. Just FYI.
    T E X A S F I G H T !
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    Slow'n'Aero DrWJODonnell's Avatar
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    How to peak up quickly: If you have the base (think years of training) and the guts, go for a crash cycle. It is very demanding but the quick gain in fitness is about the only way I can think of to "Peak" in a short time period.

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    Hook Em
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    Quote Originally Posted by DrWJODonnell View Post
    How to peak up quickly: If you have the base (think years of training) and the guts, go for a crash cycle. It is very demanding but the quick gain in fitness is about the only way I can think of to "Peak" in a short time period.
    Ok, maybe not peak in the traditional sense, but more or less regain some of the lost fitness of the last couple weeks.

    edit: oh, and I have no clue what a crash cycle is...
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Hook Em
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    Quote Originally Posted by UT_Dude View Post
    I am appointing myself your personal coach. Just FYI.
    Then help me.
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Senior Member Stallionforce's Avatar
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    If you've had the years and years of base then it shouldn't be a problem. Just do a block (I also don't know what a crash cycle is) of M-T-W 2x20's. By Wednesday you should be hurting bad. Thursday rest. Friday tune-up ride. Sat/Sun race or group rides. I'd stay away from mid-weeker club races right now. Build up those 2x20's. I think that'll be your quickest way back to fitness.

    If you don't have that base then you might just try a Monday-Tuesday 2x20 block, rest Wednesday, 2x20 Thursday, Friday tune-up, Sat/Sun race/group ride.
    Last edited by Stallionforce; 05-02-08 at 01:25 AM.

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    Making a kilometer blurry waterrockets's Avatar
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    ^^^^ I generally agree. Long intervals 2x20s, 3x15s... Also, VO2Max intervals (hill repeats on one of the great hills around here -- Jester, Beauford, Far West, Courtyard, Ladera Norte, Lost Creek...)

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    Foot + Mouth = me aperez8264's Avatar
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    I had a similiar situation back in February. I crashed and totaled my bike, it took a month to get a new one. Meanwhile i sat around waiting for a new bike and only had spinning class. Once it came in, i needed to get in shape quickly because my season started in March. I peaked right away with one simple workout. HILL REPEATS...

    Find a long hill, at least 1 mile long and do repeats tilll you puke. Start out with 5 repeats, and add one each time you go out. By the end of the workout you should feel like sh*t, try it 3 times a week for 3 weeks. You should be fine after that, dont forget to throw in some fast group ride on the weekends.
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    Elite Fred mollusk's Avatar
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    I hear you. I also had a nasty crash about 3 weeks ago. The first two weeks I felt awful on the bike. It felt like I was working hard, but my cyclometer was telling me that I wasn't. Now I'm starting to feel like my old self on the bike. I think that a big part of it was loss of "form". Being bruised and battered made it very uncomfortable to ride. Another part was difficulty breathing because of tender ribs.
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    Hook Em
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    Thanks for the input. What kind of intensity am I looking at in 2x20's or 3x15's? I told you I am pretty new to intervals...
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Texas Fight! UT_Dude's Avatar
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    Call me today, but not for another hour or so. I'll be out riding some seriously rough hills and will welcome a break
    T E X A S F I G H T !
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    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by fuhrermatt View Post
    Thanks for the input. What kind of intensity am I looking at in 2x20's or 3x15's? I told you I am pretty new to intervals...
    You can go over threshold for these intervals, but it will take some practice to hold it. I would target just a touch under your 40k TT pace to start, and see if you can hold that through halfway on the 2nd interval. If you're feeling good at that point, open up for the last half.

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    Quote Originally Posted by waterrockets View Post
    You can go over threshold for these intervals, but it will take some practice to hold it. I would target just a touch under your 40k TT pace to start, and see if you can hold that through halfway on the 2nd interval. If you're feeling good at that point, open up for the last half.
    ah. fun. Ok, well here is what I am considering for this weekend:

    Plan A:
    Saturday: 3x20min l 10 min recovery
    Sunday: 2x20min 5 minute recovery
    Monday: 2x20min 10 min recovery
    Teusday: off
    Wed: easy
    Thursday: Crit

    or

    Plan B:
    Saturday: ATC Ride (fast, hard group ride)
    Sunday: Progress(^not as fast as ATC)
    Monday:2x20 5 min recovery
    Teusday: off
    Wednesday: easy
    Thursday: crit


    How does this look?
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Making a kilometer blurry waterrockets's Avatar
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    Yeah, follow your heart on the ATC ride decision. It will amount to SST, which will develop FTP as well -- and it may give you some confidence/motivation. I've never done the Progress ride, but it sounds like a "skip" to me (do intervals instead).

    I don't think I'd try diving into three 20m intervals if you've never done them before. I've been doing them for a while now, and I don't think the third one would do me any good.

    I'd probably recommend hill repeats on Tuesday, then take Wednesday off. If you don't feel good on Tuesday, then skip the repeats, take the day off, and do the repeats on Wednesday.

    I don't think the Thursday crit is that great of training unless you're doing the 3/4 and the Open, so going in a tiny bit tired from hill repeats isn't the end of the world. It probably won't slow you down much anyway.

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    Texas Fight! UT_Dude's Avatar
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    Keep with the crit. You need the racing experience. 3 days of hard stuff in a row is usually a bit much. I'd say go with the two weekend rides, an easy ride (or off) Monday, some hard-ish (V02 hill repeats) Tuesday, off/easy Wednesday and crit Thursday.
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    Making a kilometer blurry waterrockets's Avatar
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    diff'rent strokes

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    Hook Em
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    Quote Originally Posted by waterrockets View Post
    Yeah, follow your heart on the ATC ride decision. It will amount to SST, which will develop FTP as well -- and it may give you some confidence/motivation. I've never done the Progress ride, but it sounds like a "skip" to me (do intervals instead).

    I don't think I'd try diving into three 20m intervals if you've never done them before. I've been doing them for a while now, and I don't think the third one would do me any good.

    I'd probably recommend hill repeats on Tuesday, then take Wednesday off. If you don't feel good on Tuesday, then skip the repeats, take the day off, and do the repeats on Wednesday.

    I don't think the Thursday crit is that great of training unless you're doing the 3/4 and the Open, so going in a tiny bit tired from hill repeats isn't the end of the world. It probably won't slow you down much anyway.
    Ok I agree with you on the 3 20min intervals. I don't know what I was thinking. I think I am going to do the ATC ride then the intevals on Sunday. Then I think I will follow Chris's idea from then on.



    Quote Originally Posted by UT_Dude View Post
    Keep with the crit. You need the racing experience. 3 days of hard stuff in a row is usually a bit much. I'd say go with the two weekend rides, an easy ride (or off) Monday, some hard-ish (V02 hill repeats) Tuesday, off/easy Wednesday and crit Thursday.
    Thanks. How about that training plan you have promised me? Let me know when you're back btw, we need to ride.
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

  18. #18
    Slow'n'Aero DrWJODonnell's Avatar
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    Quote Originally Posted by fuhrermatt View Post
    Ok, maybe not peak in the traditional sense, but more or less regain some of the lost fitness of the last couple weeks.

    edit: oh, and I have no clue what a crash cycle is...
    Pg. 134 Joe Friel's the cyclist's traing Bible:

    Training for a long stage race is much like doing a short-stage race several times in the weeks building to the event. High-quality workouts are gradually brought closer together with the purpose of overloading the body's systems. That results in a delay in recovery, further increasing the stress load. This process is sometimes called "crashing" -- a descriptive, if somewhat threatening title.
    Then later in the same page:

    In 1992 a group of seven Dutch cyclists crashed for two weeks by increasing their training volume from a normal 12.5 hours per week to 17.5 At the same time, their high intensity training went from 24 to 63 percent of total training time. The immediate effect was a drop in all measurable aspects of their fitness. But after two weeks of recovering with light training, they realized a 6-percent improvement in power, their time trial improved by an average of 4 percent, and they had less blood lactate at top speed comprared with pre-crash levels. Not bad for two weeks of hard training.

  19. #19
    Glimmers of form esammuli's Avatar
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    I did something similar last year. I had established a very good base then raced hard for 3 months, tapered, peaked, then I took a week REALLY easy to avoid burning out. Then I pretty much murdered myself for 3 weeks with high volume and high intensity. I did 16, 18, then 21 hours of tempo and threshold work. Then I backed it off to 10 hours per week of easy rides and 1-2 interval sessions per week for maintenance. By the end of the block I was flying and set season best wattages in every range. I set a 5 minute that I've still never beaten.

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    Hook Em
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    Quote Originally Posted by DrWJODonnell View Post
    Pg. 134 Joe Friel's the cyclist's traing Bible:



    Then later in the same page:
    Thanks, that is some good stuff. I really need to pick that book up
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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    Texas Fight! UT_Dude's Avatar
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    You typing now = not on ATC ride?
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    Hook Em
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    Quote Originally Posted by UT_Dude View Post
    You typing now = not on ATC ride?
    Just got back.
    Quote Originally Posted by rangerdavid View Post
    some people have an amazing command of the obviious.

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