"The 33"-Road Bike Racing - Post your winter training plans?
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11-02-09, 02:57 PM
What do your training plans consist of over the winter? What are your goals? when/why are you peaking?
me - Going to try to ride 3-4 times during the week, hopefully about 60-80 minutes either on the road or intervals on the trainer. I will try to fit in a 45 minute run once a week, and then hopefully get out for 1-2 longer (>60) mile rides on the weekends. Goals are to loose weight and build a good base for next season. Peaking for March for CDR's Bethel crit series as it is one of the only races I will be able to do next season because of motocross and college stuff.
Now it is your turn.
11-02-09, 03:03 PM
Mine is pretty similar.
3 times a week on the trainer (or outside if I get off work early). Then longer rides on the weekend.
Using RealRides to keep motivation on the trainer. So far so good.
11-02-09, 03:20 PM
FB already started a thread like this.
11-02-09, 03:28 PM
My bad, mods can lock this one if they wish.
11-02-09, 04:25 PM
Nah, no biggie. Just let it die.
Lift a little.
Drink a beer or two.
11-02-09, 07:00 PM
Lift a little.
Drink a beer or two.
He's more underage than I am.
11-02-09, 07:03 PM
lose 10 pounds from my average weight this year [~160 lbs] and increase 1-hour power 10% [was about 240 at peak]. I know at least one of these goals is attainable.
He's more underage than I am.
He asked "what do your training plans consist of?" and I answered what MY training plan consists of. :)
11-03-09, 06:32 AM
The other thread (which I never opened till now) is "critique my (i.e. someone else's) training plan". This is more, "Hey, what are you doing?"
Plus the OP is peaking for Bethel, and since I'm peaking for Bethel too :)
Training Camp 1: Dec 23-30, visiting in-laws in SW Florida. We have one dinner planned together (i.e. 1 day where I'm supposed to be somewhere for something), so I'll be bringing my bike. I have to figure out where to ride. Spin, figure out how to ride on the road again. Whatever miles I can jam in there. Idea will be to rediscover the pavement, since I don't expect to ride outside much until then. Scheduled.
Training Camp 2: Jan 27-Feb 8, annual SoCal training camp just north of San Diego. Mega miles plus at least one Palomar. Scheduled.
Training Camp 3: TBD, but I think Feb 20-28, in Georgia with teammates. Not sure if this one will fly. Climbing, group rides, etc. Speed work, team work. Am relying on others to schedule so not sure if it will happen.
In between all that, rides on the trainer, maybe MTB outside, but my potential mtb training partner just broke his shoulder. Trainer rides seem to be 2 hour rides every 3-5 days (Netflix DVD turn around time), otherwise 1.5-1.75 hour rides 1-2x between. Base stuff.
Oh, swapping to 175 cranks at some point soon. After Bethel will go back to 170s.
Until Dec, lose a lot of weight. Just did a 20 min test, did 243w @ 79 kg (3.07w/kg for those keeping track). I want to lose 15 lbs from here, am down 10 from season end weight. If I can steadily lose weight, I hope to be at 70 kg at the end of the year. My goal is to be at 70 when I go to CA, under it when I start at Bethel.
Since I normally start Bethel at 82-85 kg, it should be a bit better if I'm 12-15 kg lighter. Fingers crossed.
11-03-09, 06:53 AM
Apparently, racing cross. :thumb:
11-03-09, 07:00 AM
now: 12 hrs/week; mtwrfss 0222033 + stretching + trying to do some core work. t is power stuff, wr are SST intensity, ss are group rides of mixed intensity, which equate to sst
next week: disney world
return: back to "now" until mid December
mid December, t and r become 3x20s or 2x30s or pacing workout at ftp, w becomes ez ride until feb
feb: t becomes some progression of 3 to 8 minute intervals, w and r become ez and sst
mar: t becomes awc, w ez, r ftp, ss still doing those group rides
end of march, winter over, start racing
Between now and February: just enjoy the bike, 1-3 hours at a time, 2x or 3x/week. Mix in some jogs.
February-June: work on just-below-LT training for my favorite and A-race: Mt. Diablo Hill Climb Time Trial.
Otherwise, for my own goals, I take the training part too seriously, and while I want to be somewhat competitive and definitely in good shape/health, I just want to enjoy (especially this off-season).
Mon - Plyometrics type workout (and you thought your cardio was in shape? bwaahaahaa).
Tue - trainer hell, various intervals
Wed - Track night with the coach and his team - VO2Max (LOVE LOVE LOVE this one)
Thurs - Plyometrics or bash biking on the VeloStupid if it will ever dry out. (Fun stuff!)
Sat/Sun - team rides, group rides - whatever. Dictated by hours only.
* All coach mandated. Only through December when the fun stuff starts to taper off and get fer' serious again.
What do your training plans consist of over the winter?
Puking. Weekly (almost)
On easy days I'll be chasing my sons
...and once in a while I'll "hit" the rollers.
11-03-09, 12:36 PM
I live in a 2nd-floor apartment, so indoor training is a no-go. I'll do some XC mountain biking as snow levels permit, maybe some road/highway rides on my winter mountain bike (studs, fenders, lights). Snowshoeing would be a cool alternate sport to try, but I don't have money to spend getting set up for that.
11-03-09, 01:10 PM
Thu the fall and early winter months.
tempo, sst, and group rides, occasional commute, core and weights.
twice a month some V02s and sprint work
- Distance: will do a few 200k's with some randos who do them year round, keep the base up
- Core: Wii Fit "yoga" & core exercises, shed a few pounds and get more toned
- Fixed: ride a 68" fixed gear now and then in somewhat hilly terrain, working on the 140+ rpm range (will do track next year too)
- Rain riding: Gotta prepare for what promises to be a nasty March filled with rainy/cold road races.
11-03-09, 01:42 PM
Currently I'm riding as much as I can racing cross and training. December 1st, I'm having my left ankle fused. The doctor is putting three stainless drywall screws into the joint to immobilize it forever. College sports injuries have finally caught up to me. I would like to be able to walk a a mile or run over a barrier without major hurting. I'll be off the bike for 6 weeks then can begin weight bearing activity. I'll be lobbying for trainer time then and hope to work back up to full riding by early to mid February. I hope to be able to continue doing upper body and core excersizes throughout the rehab. Ultimate goal is to be back on the rollers in Feb for form and get some good long Z2 road rides in as soon as allowed. When racing season begins in April I'll just be getting back into full on training.
I originally planned to not ride in December for recovery, but still planned on doing strength and core work. One of my biggest fears during the time off is weight gain. It will be hard enough to get back into riding shape and form and needing to lose weight will make it all the harder.
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