Training & Nutrition - Training Plan Critique

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Hammonjj
01-29-09, 08:19 AM
Due to some a tighter budget this year then I previously thought, my wife is going back to school, I had to dump my coach for probably about six months. So, I'm on my own for creating a training plan! Just a little background on me, I've been doing Base training for about 5 weeks and I feel like I'm ready to move the training intensity up a notch. Also, I've already gained about 23 watts since beginning my Base training. Additionally, I would just duplicate stuff I've already done with my coach and change the wattages, but I have only been with him about six months and therefor have never done base training with him. Anyway, here is what I was thinking for the next couple of weeks:

Monday:
1 Hour Endurance
Weight Room

Tuesday:
1 Hour Tempo
Big Gear Intervals - 8mins on, 4mins recovery: Repeat 4 times

Wednesday:
1 Hour Endurance
Weight Room

Thursday:
1 Hour Tempo
Big Gear Intervals - 8mins on, 4mins recovery: Repeat 4 times

Friday:
Rest and Recover

Saturday:
2 1/2 - 3 Hour Endurance Ride

Sunday:
2 1/2 - 3 Hour Endurance Ride

This puts me at about 12 hours of training a week. Also, as the weeks progress, to continue to build training stress, I would increase the length of the big gear intervals as well as maybe replace the Saturday ride with a fast group ride. Does this look pretty solid? Any suggestions?

michaeldmanthey
01-29-09, 08:57 AM
Hello, I hope you are doing well In Boulder. Here are some tips that could help:
Do not get into a weekly routine where every week is the same. Your training schedule needs to be different every week. Here are the items that you need to focus on: Pedal Stroke, train in all HR zones, functional strength building workouts versus muscle size increasing workouts, breathing exercises, yoga for balance and stretching to prevent injury. Don't forget one of the most important things......Recovery and nutrition. Happy Training.