"The 33"-Road Bike Racing - Post Your Training Schedules

I'm now working on Endurance and finishing up base training. My weekday endurance rides are typically 20-40 miles. Heres my current schedule:

Monday: Recovery ride
Tuesday: Endurance ride
Wednesday: LONG endurance ride
Thursday: Day off
Friday: Easy spinning, tapering for weekend rides
Saturday: Race or group ride
Sunday: Race or group ride

This is obviously a very simple schedule, no frills here. I'm still not sure about having an easy day after a day off. Any comments or suggestions welcome.

Monday through Friday - Rest.

/in the midst of a rest week.

60 mile base rides. 7 days a week.

Wax on. Wax off.

Given the weather here, I can't train outside. I have to ride my rollers. After an hour on my rollers I usually feel like killing myself.

Mon- WU, 45 min Zone 2, CD
Tue- WU, 45 min SST (Sweet Spot Training, on the border between Z2 and Z3), CD
Wed-1 HR Recovery Spin
Thurs- WU, 45 min Z2, CD
Fri- WU, 45 min SST, CD
Sat- WU, 45 min Z2, CD
Sun- WU, 45 min SST, CD

A very general schedule:

M: off
T: 2:30 ride 5 x 6 minutes at LT with 2 minutes rest, spin ups, rest of ride in Z2
W: 2:00 ride Z1/2 with pedaling drills mixed in
T: AM: 1:00 3 x 6.2 TT pace, 5 minute recoveries
PM: 1:00-2:00 climbing(low cadence work)
F: Short form sprints, rest of ride in Z2/3
S: 2-5 hour ride
S: 2-5 hour ride

I generally get 90% of these workouts in, but sometimes things pop up and I have to skip one. And most of these are on the trainer(weekend rides limited to 2.5-3 hours if inside).

Last week (I'm in a rest week this week):

Monday: 4 hours zone 2
Tuesday: 1.5 hours zone 3
Wednesday: 3 hours (intervals: 2 x 20min, 1 x 30min, and 3 x 10min, zone 4/5)
Thursday: 2 hours zone 2
Friday: 2 hours zone 2/3
Saturday: 3 hours zone 2
Sunday: 1 hour recovery ride

All my rides are done on the trainer. Sometimes, I'll substitute in a cross country ski; ussually, i'll do a 4 hour ski on monday instead of 4 hours on the trainer. The order of my workouts change every week because I work 12 hour days/nights.

60 mile base rides. 7 days a week.

I envy your free time. A LOT.

for the past 4-6 weeks, I've been working towards bringing the mileage, tempo, time and Kj's up slowly but surely. I'm trying for 3 weeks on, 1 week R+R.
I've been aiming for 2-4 hours of SST and tempo work (sst on trainer and tempo outdoors) per week, 20 hours on the fixed gear per month (force, speed, endurance, HTFU... it does it all). 1 ride of 3.5 hours or more per week (fixed gear, usually) and lots of recovery riding on my 45 minutes of bike commute time.

I dont have a weekly schedule that sticks, just goals and general themes (I am bringing a bit more focus to my schedule as race season looms nearer), but this week looks like this:

M: 25' recovery, AM. 70' hill work, 6x3' @ L4-L5, low cadence, in PM.
Tu: 20' FG commute, AM. 100' LT work: 2x30' @ 95-97% LTP. PM, on trainer. (this was tough!!)
W: 45' recovery commuting.
Th: 25' recovery in AM. 2-3 hours outdoors on the FG, tempo, mostly in the PM. (or 2 hours SST on trainer)
F: 45' recovery, maybe 30' 1 leg drills, too.
Sa: 3-4 hours. Fastish group ride for 28 or 42 miles of this time... I will be working hard here!! Finish the time with L2-L3 work.
Su: 2-3 hours endurance, maybe on the FG.

mostly sticking with L1,2,3 right now. Just started getting into some threshold work too.

If your goal is to be rested going into Saturday, then I think you have the right idea. I do something pretty similar if I plan to do well in a race Saturday- intensity through Weds, rest Thurs, pre-race on Fri (usually an hour or hour and a half, mostly easy spinning with a few race intensity efforts thrown in to keep the legs aware of what they'll be doing the next day), then race Saturday. It works for me.

February starts (and ends) my base period.

I think my base training will be ending soon. I'm suppose to be following a team training schedule, but it's difficult since it isn't written to accomodate bike commuters.

My typical base week goes something like this:

M-F: Commute to and from work--ride as I feel, sometimes hard, sometimes easy. Coming home, 30 second sprint at max effort (to get off of a busy road). 27 miles/day
S: 100 mile group ride (zones 2-4)
Su: 100 mile group ride (zones 1-3) or 37 miles solo (zone 1/fast spinning)

Ride hard for 1.5 hrs-4 hrs, 4-5 days per week. Total of 8-11 hrs/week. Average IF 0.80-0.92
All rides done on the trainer. Nothing really pre-planned. CTL closing in on 90.

I'm in Base1 so mostly spinups, simulated rolling hills (best I can do on a trainer), low cadence high gear stuff. And weightlifting and crosstraining.

Here is my realisitc schedule with time for family, work and fitness. Not a schedule for podiums but a good schedule for maintaining fitness and hanging with the pack on group rides. With only Four races scheduled this year...This will have to do.

BTW Laura is my wife...

http://i129.photobucket.com/albums/p230/gregogarrison/TrainingScheduleMonthTwo.jpg

I'm in Base1 so mostly spinups, simulated rolling hills (best I can do on a trainer), low cadence high gear stuff. And weightlifting and crosstraining.

Thank God they count us separate in the stats. :o

Now that collegiate racing season has begun (First race this weekend):

Monday: Off
Tuesday: 1.5-2 hours- Intervals (5x5, stomps, sprints, etc)
Wednesday: 3-4 hours -zone 2-3
Thursday: 2 hours- Group ride, sitting in
Friday: 1 hour- Recovery ride
Saturday: Race
Sunday: Race

60 mile base rides. 7 days a week.

Wait, I thought it went something more like this (http://www.bikeforums.net/showpost.php?p=5414931&postcount=5)

" The key to avoiding burnout is to do long slow rides of 6 hours a day on the trainer or in the freezing cold."

:D

Wait, I thought it went something more like this (http://www.bikeforums.net/showpost.php?p=5414931&postcount=5)

" The key to avoiding burnout is to do long slow rides of 6 hours a day on the trainer or in the freezing cold."

:D

It only takes me about 2:40 to ride 60 miles. That's 18-19 hours a week. I do go through chamois cream a lot though.

It only takes me about 2:40 to ride 60 miles. That's 18-19 hours a week. I do go through chamois cream a lot though.

Eh, I've just got too much free time on the couch right now, and you sorta seem like Squint's doppelganger.

What category are you?

Currently training for 4 running races (incl. a half-marathon) before biking season begins. Therefore, running 2-3x a week for 5-8k each.

Here is my realisitc schedule with time for family, work and fitness. Not a schedule for podiums but a good schedule for maintaining fitness and hanging with the pack on group rides. With only Four races scheduled this year...This will have to do.

BTW Laura is my wife...




Greg180..


I see you go to Incline Training. I had a fit done there last year and spoke with Jay Gump. I was interested in getting a training plan laid out by him. Do you use them for training plans or just there equipment.



My training usually consists of getting on the bike when family, job, and Town meetings do not get in the way.

On a weekly basis, mix 'em up (on a trainer this time of year): Spinverals, 2 x 20 minutes, 1.5 hours low Threshold, 1 hour Tempo, 2 days off...

Eh, I've just got too much free time on the couch right now, and you sorta seem like Squint's doppelganger.

What category are you?

I race P/1/2 or because I'm kind of old, 30+ or 35+ open.

Schedule for this week:
M 2h z1/2 longer periods in z2
T 2h z1/2 9x15s SPEED work outs. 10s all out in the saddle, 5s out of the saddle
W rest (morning class)
TH 2h 20m z1/2 10x2m z2/3 CAD
F rest (morning class)
S RR race
S Crit race

IMO, you folks doing 2.5+hrs. at a time on the indoor trainer are friggin' high.

My weeks vary alot, but this time of year generally (M - F are indoors):

M - 1 hr. L1 or off bike w/core/stretching
T - 1 hr. SST or 2x20' at FTP (mix this up with some "big gear" or at optimal cadence just for variety of ways to "stress" the body)
W - 1 hr. L2/L3
Th - 1 hr. w/VO2Max intervals or AWC intervals
F - eat sushi or pizza
Sat - 3 - 3.5 hrs. unstructured group ride <if inside, 1.5 - 2.0 hrs. SST w/some FTP criss cross>
Sun - 2.5 to 3 hrs. more relaxed unstructured group ride <if inside, similar to if inside description above>

typically 8 - 10 hrs./week

Mon: hard=3x10 or 2x15 with two or three high res climbs of 5 min each at the end ~90 min
Tues: sucks=grade papers, do stuff usually work.
Wed: SST 60-90 min I like the (4min SST +1min @ 5a)x12 suggestion posted a while back. way more fun than plain 'ole SST
Thurs: grade papers--make quizzes/tests, do stuff usually work.
Friday: yes. sometimes; sometimes no. when yes: Z2-3
Sat: group ride 3 hrs hard or not, depends upon what "yes" actually means.
Sun: 90 min hi cadence work--form posture, not bouncing, position, concentration, work out the IT band issue.

I, like BDC, am sitting around feeling unproductive while recovering. I reread the rider, now I just want to ride. I'll feel better once I get on the bike again. No slow fun rides outside round here this time of year. Next week: I build. More intensity.
~7-10 hrs/wk. I need to grow an independently wealthy family member so I can stop working.