Training & Nutrition - Training for Time Trials or Breakway endurance

Here's another method that has worked really well for me.

Determine, through trial-n-error, the speed at which you can ride in order to fit 3-5 sets into your alotted workout time, then do intervals at that speed.

For example, say that my target speed was 25mph, that I have 90 min available for my workout, that I can maintain 22 mph for an average of 10 min across 5 sets and that it takes me an average of 4 min to recover between sets.

So my first workout might look something like this:

1. Warm-up = 15 min

2. 5 sets at 22 mph (or equivalent required avg wattage based on your target time trial if training in hilly terrain and have a PowerTap or are training on a Computrainer) for as long as can maintain = 10 min avg for each set = total of 50min. Recovery between sets to 60%max or 70% LT or 120 bpm = 5 min avg for each set = total of 25 min

3. Cool down = 10 min

Now assume that, over time, I have increased the amount of time that I can ride at 22 mph to 17 min. This means that I can no longer fit 3 sets within the time alotted for my workout. Now, it's time to up the speed (or avg wattage) of my intervals!! So, for example my workout might now look like this, where I have increased the speed of each interval to 23 mph:

1. Warm-up = 15 min

2. 5 sets at 23 mph = 10 min avg for each set = total of 50min. Recovery between sets = 5 min avg for each set = total of 25 min

3. Cool down = 10 min

Eventually, by the time I am able to ride my target time trial speed of 25 mph (which I know by performing a test time trail biweekly to monitor my progress!), I will be performing intervals at a significantly faster speed.

Also another option is to ride at 25 mph for as long as you can for each set and monitor your ability to ride longer and/or recover faster until you are able to do 25 mph for the duration of your event.

Training for Time Trials and Breakaways? Before you even think of doing that, consider putting together a year long periodization program. This will involve base training, endurance riding (where you can work on building up your average speed), hills and strength work, high intensity intervals, and finally, mock race days. When your race season ends, you add in a recovery period, then start again with base training.

I'm not sure where you started with your training program, BUT if you are just starting out, you're a bit behind with the training- if the plan is to race starting in the early summer, you should be almost ready for your interval training. If you haven't worked on the other aspects of the training program, you may have to back track- there is still time, but the periodization program will be shorter, that's all.

A good periodization program will train you for a superior performace for your time trails and building speed. For an example of a periodized training program, check out Lance Armstrong's website. He's a good example of how to train for the racing season.

Good luck with your race season this summer.

Koffee

Or you could not...


Originally posted by Koffee Brown
Training for Time Trials and Breakaways? Before you even think of doing that, consider putting together a year long periodization program. This will involve base training, endurance riding (where you can work on building up your average speed), hills and strength work, high intensity intervals, and finally, mock race days. When your race season ends, you add in a recovery period, then start again with base training.

I'm not sure where you started with your training program, BUT if you are just starting out, you're a bit behind with the training- if the plan is to race starting in the early summer, you should be almost ready for your interval training. If you haven't worked on the other aspects of the training program, you may have to back track- there is still time, but the periodization program will be shorter, that's all.

A good periodization program will train you for a superior performace for your time trails and building speed. For an example of a periodized training program, check out Lance Armstrong's website. He's a good example of how to train for the racing season.

Good luck with your race season this summer.

Koffee

Or you could so....


Originally posted by Koffee Brown
Training for Time Trials and Breakaways? Before you even think of doing that, consider putting together a year long periodization program. This will involve base training, endurance riding (where you can work on building up your average speed), hills and strength work, high intensity intervals, and finally, mock race days. When your race season ends, you add in a recovery period, then start again with base training.

I'm not sure where you started with your training program, BUT if you are just starting out, you're a bit behind with the training- if the plan is to race starting in the early summer, you should be almost ready for your interval training. If you haven't worked on the other aspects of the training program, you may have to back track- there is still time, but the periodization program will be shorter, that's all.

A good periodization program will train you for a superior performace for your time trails and building speed. For an example of a periodized training program, check out Lance Armstrong's website. He's a good example of how to train for the racing season.

Good luck with your race season this summer.

Koffee

Just another option if you want to train more specifically for your time trials...

fstrnu, do you have any supporting research or anything that I could read more about your ideas on training? Just curious and wanting to explore all options out there for training- education is always a good way to keep myself ahead of the game. Thanks.


Koffee

My theories on training come from a lot of experience, numerous web sites (i.e. ultrafit.com and coach carl), coaches, other riders and the following books:

Cyclist's Training Bible by Joe Friel

The Heart Rate Monitor Book by Sally Edwards and Sally Reed

The Lance Armstrong Performance Program by Lance Armstrong and Chris Carmichael

Serious Cycling by Edmund Burke

Smart Cycling by Arnie Baker

There is some truth in all of these, but the bottom line is that, as long a coaches need to pay bills, they will be inventing new ideas to make money. My philosophy is keep it simple by following the generally-accepted principles and then basing your specificity on your own genetic and lifestyle limitations, rather than on formulas based on averages that only guarantee that you will be average. Here are ten things that I incorporate into my training:

1. Periodization
2. Intervals (all shapes and sizes)
3. Monitoring for overtraining (ramp ups, heart rate, vigor, attitude, etc.)
4. Testing (LT, time trials, ergometer test analysis of cadence, HR, power relationships)
5. Nutrition
6. Skills - spin, bike handling, paceline, descending, etc.
7. Strength
8. Fun
9. Goals
10. Fun


Originally posted by Koffee Brown
Or you could so....



Just another option if you want to train more specifically for your time trials...

fstrnu, do you have any supporting research or anything that I could read more about your ideas on training? Just curious and wanting to explore all options out there for training- education is always a good way to keep myself ahead of the game. Thanks.


Koffee

I feel ya...

I think you are emphasizing one part of the periodization program recommended by all those good folks you recommended.

As someone who's worked with the Sally Edwards program and lectured for her seminars with her when she's come to my neck of the woods, I've been a fan of Sally for some years now... her and Sally Reed, who I only just got the chance to meet in October of last year. I believe she incorporates the same 10 principles in her training program. I'm not so sure about Carmichael- what Lance does doesn't look like fun! ;)

I've studied all those books, and they all go with the periodization program for developing a program for optimal performance. Actually, I think Sally has an eleventh goal- fun... she's really all about having fun in the process. When you see her in action, you can see how the fun stuff comes in.

I totally agree that all the coaches need to pay bills, so they come up with their own system. What I've noticed with all the reputable sources for training, is that they all say the same exact thing, but in a slightly different way, or with their own flavor added in. After a while, it tends to get a bit redundant. Sometimes, I take a break from all that stuff and from the different programs that I lecture for or whatever and step back for a bit. That's when I kind of digress and move into something more mind-numbing, like teaching aerobics classes (kickboxing, dance, etc.). I'm kind of at that stage right now, although I am still doing my own training program.

Whoops, I just digressed....

Koffee

Originally posted by fstrnu
There is some truth in all of these, but the bottom line is that, as long a coaches need to pay bills, they will be inventing new ideas to make money.

Dood, the advice being offered is free, and from someone with a whole lot of knowledge. How many of Friel's workouts does he recommend you skip, if it's your first year of serious training? Hit it as hard as you want this year, but Koffee's advice about putting together the year-long periodization is right on. Once you've done it, you'll agree.

What?


Originally posted by roadbuzz
Dood, the advice being offered is free, and from someone with a whole lot of knowledge. How many of Friel's workouts does he recommend you skip, if it's your first year of serious training? Hit it as hard as you want this year, but Koffee's advice about putting together the year-long periodization is right on. Once you've done it, you'll agree.

I want to add that I have been a recreational cyclist for 6 years and only began to train seriously on July 2001. In the middle of 2002, I still couldn't hold at 25mph for more than 2 minutes. Even if I could, I was all burned out. From the beginning of 10/2002 till the end of Feburary 2003, I weight lift a lot and spent a lot of time on the trainer. Only right now, since the beginning of March, I feel confident to ride hard (even in this water freezing temp in NYC) and able to reach 23 to 25 mph for 3 minutes or so and without feeling all burned out at all. Yes, my heart rate is at LT but I really don't feel the stress. Good luck to you. :)