Training & Nutrition - when to start tempo/intervals
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12-27-02, 05:25 AM
I have had a good winter in terms of establishing a sound base(lot better than last year).Took couple of weeks of the bike after the season, and since late October been doing weight training and getting long runs at the weekend on the bike(couple during the week).
Wondering whats the best time to start increasing the intensity, as I dont want to burn out too early and also dont want to leave it too late.My first A race is the end of March and last A race is the beginning of September.
I had thought of doing some tempo training around start of Feb for around 4 weeks then beginning some intervals for 4 weeks.This would take me to the first race of the season.Any suggestions?
12-28-02, 11:15 PM
I'm in a similar situation, and have the same questions. Consequently, I can't provide any "right" answers, only what I'm planning to do. This is my first year of serious conditioning, and I'm planning on riding my first race end of March. I've been doing strictly "base" riding... essentially logging lots of miles at what would normally be considered a recovery pace, since late October. I'm planning on increasing intensity starting in January, and building until March. Probably won't be doing any lactic or sprint intervals or other super intense stuff until February. Last half of March I'll probably ease off some in preparation for the Race. I'm hoping to find some good online tips or posts on this subject, but until then, I'm winging it. If I come across anything, I'll add it to the thread. If you come across anything, please do the same.
I'm just getting ready to post one of my winter training articles on this - it'll be up sometime soon.
Since your goals are so spread out, you won't have one peak. Pick out the races that are really important for you, and concentrate on them. Use other races as training.
The approach you are taking for the March race is a good one. I'd suggest stepping up your aerobic endurance about the last week of January, since you've been going easy. Then, in the next 4 week interval, focus on whatever you'll be using in your races (time trials - max. threshold, criteriums - power for sprinting, road races - power for climbing, max. threshold for that long breakaway). This way, you'll be done a week early to spin your legs out for that big race.
Again, I'll be posting some more training articles. Look for them. The next one up will be about building power on the bike. And, if you're logging some trainer miles, it will be very good for you to read.
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