Training & Nutrition - Need help with my training program
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I had intended to use a classic periodised program. But it isn't working out the way I planned.
Here's what this week was supposed to be...
Zone 1)95 min
Zone 2)70 min
Zone 3) 8
Here is roughly what I have done so far (I keep forgetting to turn the HRM back on after I take a break)
Zone 1) 30 min
Zone 2) 110 min
Zone 3) 3 or 4 min (not sure)
I have a trainer and a rower. What I do on both is warm up and then over the course of a half hour build in intensity slowly. I am usually at or in Zone 3 by that time, and need a break. A couple minutes later I come back and it's the same thing but a little easier for 15 to 25 min.
I need to work in some intervals. But it seems to me I need a different program.
I have one more workout this week, I am going to try Spinerval's Recovery and Technique.
Oh, I am 56 and a Clydesdale. I am losing weight now, but I have a long way to
I am improving rapidly; so I guess I could keep going like this. But I was hoping for something structured this year.
01-25-08, 07:07 PM
What works well for me is to do approximately what you're trying to do: have weekly zonal totals. So first: don't take a break. Stay with it steadily until you're done. Really try to do that even if it hurts a bit. If it's excruciating, well, you'll stop. What I do is mostly only do one thing during one workout. So I'd say, take Monday off, do zone 1 on Tuesday, do zone 3 on Wednesday, and zone 2 on the bike on Thursday and zone 2 on the erg on Friday. Then a longer zone 2 ride on Sunday. You might sandwich Wednesday's zone 3 between slices of zone 2. Just for an example.
Of course you won't only do zone 2 or zone 3 because it will take a bit of time to work up from resting to zone 2 or 3 HR. And do take your time ramping it up. That's why a recording and downloading HR monitor is so good.
At the zonal ratios and quantities you are doing now, I'd say you aren't ready for intervals yet. Try to work up to at least 30' of steady zone 3 during one ride before going harder. I'll do 1.5 hours of it, but my total volume is much greater. BTW, when I'm just starting seasonal periodized workouts, my zonal ratios are more like 1/5 zone 1, 1/5 zone 3 and 3/5 zone 2.
But if you're improving rapidly, keep on keeping on. You don't really need to do more until you stop improving rapidly.
01-25-08, 11:57 PM
Another fairly simple way to do things would be to use an "Advanced Trimp(Training Impulse)" system similar to that described by Friel to plan your workouts. For example, a workout with 10 minutes in Zone 1, 20 minutes in Zone 2, 15 minutes in Zone 3, and 5 minutes in Zone 4 would be [(10minutes x 1)+(20minutes x 2)+(15minutes x 3)+(5minutes x 4)]=115 Trimp Score. Periodize the days of the week by varying hard and easy days but increasing the trimp score on the hard days as the week progresses, producing whatever total score you can handle for the week then use that as a basis to periodize the weeks in the month. You could emphasize particular types of intervals or style of workout on the hard days as you see fit. It's still classic periodization, but using the Advanced Trimp scores makes it a bit easier to track. Provides some structure but with flexibility.
01-26-08, 06:59 AM
Sounds like your doing fine so far. Seems your next step is to get increased time in Zone 3, and be able to sustain that for longer periods. If you feel you need that break after 30 minutes, try to push a little harder afterwards and stay in 3 slightly longer before dropping down. Once you can stay in zone 3 for an extended period then your probably ready for some intervals.
Couple other suggestions. Get Friels book "Cycling Past 50" and understand what he's teaching relative to yourself. Periodization may or may not be relative to you, or only valuable as a rough guide. Also, don't get so hung up on "plans" that they mask the fun and gains your getting now. Having goals is great, being flexible and informed in how to get there is better.
Maine? and I thought Ohio had a short cycling season. Good luck.
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