fordfasterr
07-12-09, 02:35 PM
obviously, I can't just sit on the couch for the next 7 days...
what do you race experts suggest as an "off week" training plan?
what do you race experts suggest as an "off week" training plan?
"The 33"-Road Bike Racing - rest week is finally here !
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substructure
07-12-09, 02:39 PM
Don't do what I did, you'll pay dearly for it.
Drank
http://i58.photobucket.com/albums/g276/substructure/DSC_1074.jpg
and slept
http://i58.photobucket.com/albums/g276/substructure/DSC_1102.jpg
and only ate these:
http://content.etilize.com/Large/1010048085.jpg
Drank
http://i58.photobucket.com/albums/g276/substructure/DSC_1074.jpg
and slept
http://i58.photobucket.com/albums/g276/substructure/DSC_1102.jpg
and only ate these:
http://content.etilize.com/Large/1010048085.jpg
botto
07-12-09, 02:43 PM
pop tarts. so tasty, i moved to another country to avoid them.
substructure
07-12-09, 02:48 PM
Maybe I should. I am so friggin addicted to them - seriously.
Hocam
07-12-09, 02:50 PM
I just reduce my hours by ~1/3 and my TSS by 1/5. Seems to work well.
asgelle
07-12-09, 03:55 PM
I just reduce my hours by ~1/3 and my TSS by 1/5. Seems to work well.
So do you increase the intensity of your rides in the rest week or cut out the easier riding time?
So do you increase the intensity of your rides in the rest week or cut out the easier riding time?
ridethecliche
07-12-09, 04:42 PM
Keep intensity the same as usual.
Reduce ride time by about half.
So if on weds, you do a 3 hr ride with 2x20 tempo, and 4x5 LT. Then do 2x10 tempo and 2x5 LT in 1.5 hours.
Etc. Recovery rides as usual once or twice a week. Don't take days off the bike if you can avoid it. If you can't ride long, try getting out for 30-45 mins and spinning around at a pace where you feel like you're going to fall asleep.
Race as per usual.
Reduce ride time by about half.
So if on weds, you do a 3 hr ride with 2x20 tempo, and 4x5 LT. Then do 2x10 tempo and 2x5 LT in 1.5 hours.
Etc. Recovery rides as usual once or twice a week. Don't take days off the bike if you can avoid it. If you can't ride long, try getting out for 30-45 mins and spinning around at a pace where you feel like you're going to fall asleep.
Race as per usual.
J.Lockdown
07-12-09, 05:39 PM
I am up for a recovery week after this coming on/race next Saturday. My normal routine is just to stick with L1/L2 rides that are around 1 hour or so for 5 to 6 days.
YMCA
07-12-09, 06:07 PM
why do you need a recovery week? just finish a long stage race or something?
take a couple days off and get back to it.
take a couple days off and get back to it.
Hocam
07-12-09, 06:13 PM
Couple of days easy/off = recovery week. Your total time on the bike is greatly reduced, even if half the week is normal riding.
I'll up the intensity a bit and lower the hours. I also do power testing which tends to increase intensity.
I'll up the intensity a bit and lower the hours. I also do power testing which tends to increase intensity.
erader
07-12-09, 07:20 PM
why do you need a recovery week? just finish a long stage race or something?
take a couple days off and get back to it.
i thought he was talking about the next boring week of the tour :D.
ed rader
take a couple days off and get back to it.
i thought he was talking about the next boring week of the tour :D.
ed rader
ridethecliche
07-12-09, 07:28 PM
why do you need a recovery week? just finish a long stage race or something?
take a couple days off and get back to it.
The point is to not take any days off, if you're doing a recovery week anyway.
You get all the time at LT and tempo that allows you to keep form, but allows your body to heal up a little as well.
I don't really like rest weeks because they make me feel sluggish when I race that weekend. Coach says it's a necessary evil. Whatever works.
take a couple days off and get back to it.
The point is to not take any days off, if you're doing a recovery week anyway.
You get all the time at LT and tempo that allows you to keep form, but allows your body to heal up a little as well.
I don't really like rest weeks because they make me feel sluggish when I race that weekend. Coach says it's a necessary evil. Whatever works.
hammy56
07-12-09, 07:30 PM
Maybe I should. I am so friggin addicted to them - seriously.
+2...and they held me thru 40+ mi today...
+2...and they held me thru 40+ mi today...