::::Intense Training Program Needed!::::

[kewlrunningz]

Alright, I need a very intense training program for this spring. I want opinions or links to sites with good solid information on what to do. I am planning on doing somwhere around 60 miles a day on average but this will vary depending on weather I am doing distance or speed work/intervals, but I want somewhere around 60 miles a day. I am going to work up to this over the next month and in March it will be full blown. I intend to race very competively this spring and summer and need to train very hard. I also am going to include weight work outs that simulate motions of that of cycling. THANK YOU!

[SamDaBikinMan]

Just do not forget that the most intense training in the world willdo you no good without proper recovery. Train your body hard but recover just as hard.

A long time ago I tried this crazy approach. I thought if I rode hard all the time my body would become so accustomed to it I would just become a dominating force to be reconed with. I looked at it from the perspective that when I was working in construction I eventually became so used to the rigors of hard labor that it was not noticeable anymore. A hard days work became normal output.

Although I did get very fast I did not attain my potential until I realized I was keeping my body in a broken down state and never fully recovering.

Once rest became an integral part of my cycling did I get the maximum benefit.

[Maurizio]

60 miles a day 7 days a week? 420 mile weeks? Dude, you don't need that... actually, you don't WANT that. You'll be tired all the time unless and get dropped when things get intense. You can't do the same thing every day and expect to be any good.

From the sound of your post, it sounds like although you may have been riding for a while, you haven't raced seriously before. I'm aware you're a junior (what will your racing age be this coming season?) and you're probably super eager to fly up the ranks, win yourself a national championship, and go pro at 20 right?

Well, I'll tell you, that's just how I was two years ago when I started road racing, but I learned that things in this sport take an understanding that only comes with time. I still want to go pro at 20, only now I realize exactly what that will take. I'm a junior too, I'm 17 now but my racing age this coming season will be 18. I'm a Cat 2 now after two years of racing, and I feel that it would have been nearly impossible (not impossible however) for me to have progressed in this sport much faster than I have. The only kids who are stronger than me at my age, and there aren't many, have been in this sport for half a decade or longer.

Realise that as you start out doing Junior races and Cat 4/5's, the average duration that it will take to complete a race probably won't exceed two hours (MAX). So, in that case, going out for your 60 mile (3 - 3 1/4 hour) rides, isn't going to be as much help as simply working on your intensity.

INTENSITY, INTENSITY, INTENSITY

That's what will win races and earn respect.

I've been doing 15 hour weeks recently which is about as much as I can handle since I live in new england and can't ride outside during the week (what you're describing is about 22.5), and I'm preparing for success in Pro 1,2 fields. How am I doing this? I only have one or two long rides a week: 5 to 6 hours if I'm just doing one, or about 4 hours if I'm going to do two. The rest of my rides are only 1 to 2 hours. But those 1 to 2 hour rides I BUST MY *****!!! I'm feeling stronger than ever.

You'll find that as a junior, you'll probably get invited to your Regional Development Camp this comming year. There you will meet up with a lot of peers, and listen to coaches tell stories. You'll likely hear stories about kids who burned themselves out, and kids who made it big, and what they did to make those things happen. You're view of things will broaden a ton after racing a bit and traveling around. I did a world cup junior stage race (Le Tour De L'Abitibi, 9 stages long) last season, and raced against Rabobank and Domo junior teams. Jeez, was that an eye opener. That race was WAY harder than any regional Pro 1,2 event. It really opened my eyes as to the "Pro" lifestyle (we all got free massages every day, and had mechanics) and made me understand what it takes to succeed. I'm looking forward to going back again this season, and doing better.

I've spent a year training with CTS' Elite Program, after recieving a scholarship to participate, so I understand very well the CTS way of thinking. I don't particularly believe in it 100% though. I've also been coached by multiple others, and read up on all the coaching technobabble there is. I feel I'm just as knowledgable as any coach, except that I can't offer myself an objective point of view.

I'm very curious about you and your racing. Your eagerness is nice to see in a kid. I'd be very interested in hearing from you at my e-mail which is: rhskls@attbi.com

IF YOU ARE INTERESTED: Let me know how old you are, how tall you are, how much you weigh, any strengths (like sprinting, climbing, TT'ing, breakaways) and weaknesses, and riding background. I'd be interested in making you a program, giving it to you over e-mail, and I will receptive to your comments and questions. You can feel free to contact me as much as you want, and I would modify things as often as need be. I will be your coach. It will be totally free. If you think what I tell you is $hit, you can let me know and we'll stop.

I think I can be help though. Let me know.

- Maurizio

[Maurizio]

I just took a look at your profile. What a great birthday! Very early in the year. That's good for a junior rider. Seems as though your racing age will be 17 this coming season.

That means that you're old enough to do the Tour de L'Abitibi junior world cup race. Your goal for the season should be qualifying for that event by means of doing well at your Regional Development Camp -- which you will get an invitation to by doing well in Junior races.

I guess we'll be racing each other at Junior Nationals in Houston. Get ready to bring it! :D

Anyway, I'd still be interested in coaching you if your interested.

- Maurizio

[nathank]

kewlrunningz,

what Maurizio's talking about seems right on:
you need to focus on QUALITY training as much or more than QUANTITY with emphasis on Intervals, recovery and such.

a typical schedule calls for either a 2-1 or 3-1 cycle meaning 2 days of training and a rest day or 3days/rest day.

within the cycle you do a mix of longer endurance rides and shorter Interval/Sprint/Power type training.

this allows for maximum gains b/c it allows for hard workouts as well as the required recovery.

forming a schedule with weekly racing and/or group rides can be quite a challenge.

i wasn't as serious as you when i started riding at 19. i knew nothing and just rode a lot - almost everyday. i got good, but not like i could have - i trained mostly by myself (although later got in with a club) and didn't pick up technique or training stuff or nutrition info until years later (i just thought riding a lot and riding hard i would get better)

lastly, i'd really suggest trying to get in with a club/team to ride and train with. if you're serious, many people are willing to help you out. good luck! hopefully Maurizio's got some more info for you with maybe a beginning training schedule for a few weeks... (i do more mountain biking and multisport, and i'm not looking at a HARD racing year, so my training's a little different - e.g. did 1 hr upper body weights and 1 hr run yesterday so not exactly your normal road-race training)

[kewlrunningz]

WOW. THANK YOU VERY MUCH GUYS. This is more than I expected. WAY more. :D :D :D (I can't stop smiling) Well about the 60 miles aday...that was more like an average for long rides...sometimes longer sometimes shorter depending weather it is a recovery ride or what not. I totally agree on the recovery part too, thats where the muscle is repaired and thus built up. I'd be glad to accept any help from you Maurizio, a training regimen tailored to ME is what I've been looking for. As far as group rides...there are none in my local area (souther MS) and I only know of 1 other cyclist who I will begin training with soon enough and we are looking for sponsers. WHOOHOO!
:D :) Thanks everybod!

[Maurizio]

Did you get my e-mail? If not, can I have your e-mail address?

Thanks,

Maurizio

[kewlrunningz]

I got one email saying that you sent me something earlier. Here is my email: babel75@hotmail.com
or b4bel75@yahoo.com

[The Bishop]

check out the book, serious training for endurance athletes (http://www.amazon.com/exec/obidos/ASIN/0873226445). has great information about setting up a training program.