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Old 05-03-08, 10:54 AM   #1
sbskates
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in need of a rescue for my short term goals and season

here it is in a nutshell, this is actually my 3rd year racing , i was in awesome shape end of season 07. met my goals and was looking to build on the form through the winter. for 3 months i rode 2hrs a weeek because some family things needed attention i had no choice. then due to weather disasters, my job , and home repairs , and something always happening to interefere were its almost laughable its so ironic , i havent been able to ride since but maybe most is 5 hrs a week. i was for a while getting up at 4 a.m. and doing 2 hrs a day on the trainer. i am going to go back to that because i know i am here to do that if nothing for base miles. . i am used to getting about 15+ in a week. i have a weekend of crits coming up in a month that is pretty big on my schedule. i figure if i do 2 hrs in the a.m. and ride in the evenings and plan on using that time and the weekend for crit simulation training , sprints intervals etc i should be ok . i figure any rides over 1 hr should be just endurance rides not race pace like i am used to. i figure i need to focus my time to accomplish my desired form for crits. since crits are under an hour i figure i can really focus on those needs, can this be done? any tips any pointers? i plan on ditching the group training rides on the weekend to do my own thing and take care of prioritys.
here is what i am thinking :
mon. 2hrs am 1 hr pm sprints fast pace ride crit simulate efforts
tues. 2hrs a.m. 1 hr p.m. crit race training
wends 2 hrs a.m. 1 hr p.m. endurance ride med pace.
thurs. 2 hrs a.m. 2 hrs p.m. intervals sprints crit sinulate efforts
fri off
sat 3 hrs hill climbing sprints sprints + endurance paced recovery
sun 2 hrs easy spin some sprints recovery ride
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Old 05-03-08, 11:11 AM   #2
Duke of Kent
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Can you please edit your post, properly capitalizing, spacing, indenting, and using correct punctuation?

I like helping people, but that just gives me a headache. Seriously.
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Old 05-03-08, 11:30 AM   #3
michaelmc
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Just because I'm a nice guy:

Quote:
Originally Posted by sbskates, with editing
Here it is in a nutshell: This is my third year racing. I was in awesome shape at the end of the 2007 season; I had met my goals and was looking to build on that form through the winter. For 3 months, however, I rode two hours a week—because some family things needed attention, I had no choice. Then, due to weather disasters, my job, and home repairs, or some other interference, I've only been able to ride maybe five hours per week at most since. I was getting up at 4 a.m. and doing two hours per day on the trainer for a while, and I am going to go back to that because I know I need to do something [ed: this sentence needed some creative interpretation]. I'm used to training about fifteen hours per week.

Now, I have a weekend of crits coming up in a month that is pretty big on my schedule. I figure that, if I ride two hours in the morning and do a second ride in the evening—using that time and weekends for crit simulation training, sprints intervals, and other hard work—I should be ok . I figure that any rides over one hour should be just endurance rides, rather than race pace as I'm used to, and that I need to focus my time to accomplish my desired form for crits. Since they are usually under an hour, I think that I should really focus on those needs. Can this be done? Any tips or pointers? I plan on ditching the group training rides on the weekend to do my own thing and take care of priorities.

Here is what I'm thinking :
Monday: two hours morning/one hour afternoon; sprints/fast pace ride/crit simulation
Tuesday: two hours morning/one hour afternoon; crit race training
Wednesday: two hours morning/one hour afternoon; endurance ride at a medium pace
Thursday: two hours morning/two hours afternoon; intervals/sprints/crit simulation
Friday: off
Saturday: three hours; hill climbing/sprints and endurance-pace recovery
Sunday: two hours; easy recovery ride with some sprints mixed in
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Old 05-03-08, 11:40 AM   #4
ldesfor1@ithaca
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It seems like your proposed schedule is a recipie for burnout/overtraining.

If it were me, I'd greadually increace my time/intensity on the bike over the next 3.5 weeks and then take a 2 days off before the first crit and do a leg opener the day before your 1st race. Trying to slam a winter's worth of training into 4 weeks will probably backfire. Additionally, if you are planning on waking up early most days, your recovery will be greatly hampered, another strike against your CNS, muscles, joints, sanity, etc... Dont jump from 6 hours a week to 15.

Fortunately, as you are focused on crits, your endurance shouldnt play as big a role as it might if you were aiming at 3 hour RRs. This said, I would definitely focus on getting your legs used to high speeds, if only for short periods of time.

I'd focus 2 workouts a week doing 2 hour tempo workouts. One of these workouts would have 10 10 second high cadence form sprints thrown in. 1 workout would be 45-60 minutes SST with 1 minute bursts @ threshold. 1 workout would be 3x2' and 5x1' anerobic endurance work. If your body is up to it, check out a fast group ride once per week. I'd stay focused on less volume and more intensity. I might go for 7 hours week 1, 8 hours week 2 and 8 hours week 3 (with more intensity) and 5 hours week 4.

that's just me, though. Your body will be the ultimate determinant of how much volume and intensity it can handle. Listen closely and take your sleep, nutrition and rest very seriously.

Oh, and dont expect to be in top shape in a month. I would seriously consider setting some season goals that can be realized in late July/August so you dont feel disapointed if these earlier races dont go your way.

I wish you the best of luck, and look foward to hearing how it goes for you.

-L
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