"The 33"-Road Bike Racing - CTS's Time Crunched program -- anyone else giving it a try?

This is going to be my first year racing (yes, I'm looking forward to the rites and passages of getting lapped, pulled, dropped, smoked and embarrassed. Should be good times).

I don't have a schedule that supports a high-volume training program, so Santa brought me the Time-Crunched Cyclist. Interesting read (about half way through it), and I think it will fit my goals this year (peak for Spring stuff, toodle around mid summer, and peak again for crits at the end of summer).

Just curious if any of y'all are/have gone through the program? Thoughts?

Don't ever be embarrassed. If you give it your all, be proud of what you've done.
I hope the program works for you. Good luck.

I tried it for cyclocross season. Worked okay, but basically if you haven't bought the book I can summarize it for you:

4 work outs per week:

2 days 3 min intervals, same rest; 60-90 min riding during week
1 day longer FTP ish intervals
1 day tempo/light tempo ride.

I will try it again with a winter training crit series to see how it goes.

It's not tailored to your limitations. In my case, I need to work on climbing and recovery. So at the end of the day, you're going to jigger with it anyway.

I will also confess that when I had a coach, I was only doing hard workouts twice a week and I was faster.

PS - you live in CO no? Get a CX bike. Most fun you'll ever have getting lapped by a 15 yr old and then falling over in the mud.

CX, eh? Hmm. Suppose I could go SS with it :D (saves adding a bike to the posse)

You say "adding a bike to the posse" like it's a bad thing.

Does your SS have cantilever brakes and enough clearance to run 32 mm tires? (SS not fixie)

It really is a lot of fun and intense. The injuries are usually less severe (slower speed + softer landing) and the crowd, while enthusiastic and full of some really strong riders, is very relaxed.

I'm giving it a shot this year. Just started last week. I have to admit that it seems weird having that many off days in the week (M W F) but the schedule is working well for me right now. We'll see where I am when races start.

can I take a guess as to what the "program" is founded on?

"Less volume? More intensity."

That's the best part of capitalism. You can sell "common sense". But frankly, 99% of coaches out there, as well as phycologists, and TV/radio talk show hosts do that.

i'm trying it too, though i'm only on my first week (of the plan itself). i agree all the rest time feels kinda weird...

...but i love the short + intense workouts. other than some weekend group rides, i'll be mostly on the trainer, and it really seems perfect for that.

What's your point? If it brings 'widsom' to the masses, what's wrong with a book that takes that foundation and runs with it?

Personally, I'm more than happy to pay $14 (or whatever) for someone to explain the science, then lay out a plan that fits my schedule perfectly.

Personally, I'm more than happy to pay $14 (or whatever) for someone to explain the science, then lay out a plan that fits my schedule perfectly.

I didn't realize the book was a Choose-Your-Own-Adventure.

I didn't realize the book was a Choose-Your-Own-Adventure.

yep. choosing to save the princess = more sweet spot training. running off with her maid = more vo2max.

Yes I'm doing it. I have set up my training plan for the year based on it. I have 5-8 hours max a week (usually closer to 5). That's it. True it is basically shorter duration higher intensity. But I found the book worth it to get a specific training plan with specific exercises. And it does matter when you do the workouts as well. If one is thinking about something like this the book is a pretty cheap way of getting a training plan. It also explains the pitfalls to this method vs traditional volume related plans. No, it's not all sunshine and roses.

We'll see how it does for me this year.

I didn't realize the book was a Choose-Your-Own-Adventure.

Being time crunched means there are usually many priorities that are higher than cycling. The book does give a little guidance on how to work around that sort of stuff. Like which workouts are most important and best practices for sequencing them. I had to adapt the plan a bit to my schedule as well. So I'm not going "by the book" but it sure helped round out a plan for the time I DO have available.

I have not read the book but I have applied the principles of it for most of the latter part of last season and the off season too.


Actually, I trained a max of 3 hours a week during the last 4 months.

I was thinking about reading it, but looking at the summary above, I think I have a good handle on what I'm doing with my limited time.

I was thinking about reading it, but looking at the summary above, I think I have a good handle on what I'm doing with my limited time.

Me to, but I have most of the short-plan workouts figured out now too...

I would like to know more about how to determine the best way to order the workouts... ie, LT > V02 > TEMPO, or would it be better to do TEMPO > V02 > LT ?

That's where I have some knowledge gaps.

Generally, you do the most intensity first. If you tire yourself out with threshold intervals, your AWC intervals the next day won't be as effective. Conversely, AWC intervals may kill your fast twitch muscles, but I find I'm still able to hold threshold-level power the next day.

I have not read the book but I have applied the principles of it for most of the latter part of last season and the off season too.


Actually, I trained a max of 3 hours a week during the last 4 months.


Me to, but I have most of the short-plan workouts figured out now too...

I would like to know more about how to determine the best way to order the workouts... ie, LT > V02 > TEMPO, or would it be better to do TEMPO > V02 > LT ?

That's where I have some knowledge gaps.


so maybe purchasing and reading the book would help you out

so maybe purchasing and reading the book would help you out

Sometimes you make TOO MUCH sense !

Generally, you do the most intensity first. If you tire yourself out with threshold intervals, your AWC intervals the next day won't be as effective. Conversely, AWC intervals may kill your fast twitch muscles, but I find I'm still able to hold threshold-level power the next day.

This is essentially the order discussed in the book. Rest on Monday, pound it with various 3 min intervals early in the week; weekends are for longer, LT-ish, over/under intervals and endurance rides.

yeh I am going to do this TCTP program also.
here is a question to see if i understand the shorthand for workouts.
example: 90 min. EM with 2 x [3x2 min. SEPI (3 min. RBI)] ( 8 min. RBS)

This would mean a total ride time of 90 minutes at mostly (EM) endurance intensity (which is 50-91% of the HR set in CTS field test OR 45-73% of the power from test)
Some where in that 90 min. ride you do this;
TWO sets of intervals.
The intervals being:
2 min. at (PI) Power Interval intensity, (which is 100% HR of CTS field test and/or 101% field test power)
3 minutes of recovery
do that 3 times. That is 1 set.

Rest or recover for 8 minutes.

then repeat the interval:
2 min. at (PI) Power Interval intensity, (which 100% HR of CTS field test and/or 101% field test power)
3 minutes of recovery
do that 3 times. That is 2 sets.

is this the way everyone understands the code?

thanks

I don't have the book in front of me, but I don't remember seeing "SEPI"; assuming you mean just PIs, then mostly you've got it, except:
- don't forget that the 90 minutes also includes warmup and cooldown
- PIs are supposed to be at least 100% of HR/101% of power from the field test. for power, I believe the book recommends shooting for 110%-130%. if you can't keep above 101%, you're burnt out, don't do any more intervals.

SEPIs are constant power intervals, PFPIs are peak and hang on power intervals (like WRIs).

Update? I got this book from the library and while I've been following a Friel-type training program, it seems to call for more volume training than I have patience for. Also, the Friel program makes it seem as though the same type of training is scalable to any amount of time, whereas the CTS program doesn't make that assumption. I also like the CTS weekly breakdown. It's easier for me to get out 4 nights per week for 2 hours each than 6 nights per week with about 3 nights being an hour or so.

I'm in the middle of Base 2 and wondering where to go from here. 10 Hrs per week is really stretching it for me. Any thoughts on this program now that it's been a year since the first post?

I was thinking about reading it, but looking at the summary above, I think I have a good handle on what I'm doing with my limited time.

I suspect you could come out with your own book on this!! (Take what might fill 1-2 pages and then add around it to get to 100 pages or so, and, voila, you've got your book. Some of the filler could be on chasing trucks, commuting to work, climbing Far West, etc.)

I'm starting it Monday. It's basically what I do anyway just not structured the way he does it. I'll give it 3-4 months and adapt as necessary. GL

All the Carmichael stuff I've looked at has been "Dick and Jane" books for training. I used one very early on. It's OK if your a newb and doing newb distances, an MS 150, and the odd race here and there. That's about it.

I bought and read it just to see what it was all about. Decided I'd be better off finding the few extra hours a week to do a higher volume plan. It was worth the $15 and a few nights to read, will keep it on the bookshelf for future reference (like perhaps coming off an injury or something one might be able to salvage the tail end of a season by trying the program).

I heard he has a new book out called "Lowering Your Expectations". I think I'll try that one.

This book should be called "6 Minute Guads"

It is interesting to note that all of the case studies in the book are on highly accomplished/ gifted cyclists who will die with more base miles in their legs than I could ever fathom. Getting those folks popped back into form is a lot easier than the average Jo.

That said, the program works especially well for crits (less endurance).

In a nutshell.... every time you touch your bike, do intervals. If you go out to do intervals and cant hit your numbers, bail and take the night off. Go on one group ride once a week to keep from throwing your bike into the nearest dumpster.

It is interesting to note that all of the case studies in the book are on highly accomplished/ gifted cyclists who will die with more base miles in their legs than I could ever fathom. Getting those folks popped back into form is a lot easier than the average Jo.

That said, the program works especially well for crits (less endurance).

In a nutshell.... every time you touch your bike, do intervals. If you go out to do intervals and cant hit your numbers, bail and take the night off. Go on one group ride once a week to keep from throwing your bike into the nearest dumpster.

I agree. By the end of last season, I was very pleased with my crit fitness. Plus I was able to hit my goal in hill climb, which indicated I'd made a pretty substantial improvement in my FTP.

I heard he has a new book out called "Lowering Your Expectations". I think I'll try that one.

lol, this is the impression I get from just hearing about the books.

Last year was my first year of riding, and I used it as a build for some local century rides and such. I can't complain about the results, and I was able to complete everything I set out to do without trouble. You could also argue that any sort of riding would have shown results for me, though. I had more time on the weekends than he suggests, so I just made the weekend group rides 4-5 hours instead of 3 to help with the longer distances.

Another benefit was that since I was new, the Friel book overwhelmed me with all the scheduling and choices and ambiguity. Now that I have a year under my belt it makes much more sense so I can move in that direction.

Im in this program.

Last year I did one week endurance block, it made me more fresh on a hard 2 hour + rides that I can still sprint 1200w+ after that. But when I started my interval training blocks at Sept, I broke my arm.

So Im back this month with one week endurance block and just started the 1st week of interval training. Ill post my update after March when I complete the training cycle. Currently at this point my FTP and anaerobic power are nowhere near the pre injury level, at least I can still hang on a Cat iii crit w/o getting dropped and 5lbs lighter.

Starting, again, on Monday. I've got workouts in my 705 that match his new competitor program and I adjusted the power and HR zones to match his percentages. I also put it in google calendar to avoid any potential scheduling conflicts. I had to skip a crit but I'm still doing the Fiesta Island TTs because they're close and I'll have energy to do another 1.5 hours.

Heres my update: I got two wins in a crit and a 2nd place in RR. Ive gotten past my current CTS 8 min power to date.

I slightly deviated the training program to fit my busy racing schedule and did a one week worth of endurance block at the beginning. This enabled me to gain racing experience and readily adapt to the high intensity interval days.

Heres my update: I got two wins in a crit and a 2nd place in RR. Ive gotten past my current CTS 8 min power to date.:thumb:

I've done this program a couple of times so far as a non-racer, and I've been able to keep up with my club rides more easily, as well as go long faster and end up with more energy at the end.

Carmichael says in the book that if you have more than ten hours/week to train, the traditional training methods work better, but if you have only six to eight hours/week, the TCTP works better. He also points out that you'll do best in events less than three hours long, and this includes most races.

I got the book as a Christmas present and decided to give it a try. Here are my results after completing the new competitor block:

March 11
W/Kg went from 2.44 to 3.11 (gained 2 pounds)
FTP went from 211 to 256.

I've been riding about 18 months. This was my first structured training block. I used an Ibike Pro during the training. The numbers come from the 20 minute fit test on the Ibike.

Hi, Im planning on starting the CTS time crunched program, currently have a FTP of 250W. Im also planning on doing strength/core training during the rest days. Ive only been cycling for the last three years, and I prefer to have a more balanced built body since Im not trying to be the next Cavendish.

For those of you have already done the program, is that too much workload? Is it possible to strength train during the off the bike days?

My current week plan will be structured something like this:
Monday: TCTP Interval
Tuesday: Strength/core
Wed: Group ride EM pace
Thursday: TCTP hill Interval
Friday: Strength/Core
Saturday: Long Group ride EM pace
Sunday: REST

Ill be changing the volume/intensity according to the periodization schedule, I live in Mexico so winter is not much of an issue and Ill be trying to fit the TCTP program three times a year.

IS this realistic? Or Im a pushing it too much?

There aren't many coaches down here in Mexico that work with Power so its really hard for me to have someone help me out structure a plan, I would really appreciate any help/advice/orientation.

Thanks for your time

Alberto

Is it realistic? There's really only one way to find out. Seems realistic for me, but you're not me and I'm not you.

I think 2 weeks of this would be enough to get a sense of whether or not it's realistic. Do your plan for 2 weeks. It's a good thing you have a powermeter, because you'll start to know if you're pushing it too hard by looking at the numbers. If you can't hit the numbers, within 3-5% of what you had targeted, You need a rest day and a possible restructuring of your plan (i.e. drop something, space them differently, etc)

My guess is you'll be able to do it though.

Aellaguno-is there anything in particular cycling or otherwise that you are training for?

The TCTP is all about intensity. In my (elderly) opinion, doing too much in the gym on rest days is going to be a recipe for burn-out before you get to the end of the programme.

You didn't mention your age, category, and type of racing you want to do. At a glance, you have too much intensity M,T,W,Th. You need a recovery day in there.

My current week plan will be structured something like this:
Monday: TCTP Interval
Tuesday: Strength/core
Wed: Group ride EM pace
Thursday: TCTP hill Interval
Friday: Strength/Core
Saturday: Long Group ride EM pace
Sunday: REST


I have the book and have read the stuff that'll apply to me . I'll be starting it in 2-3 weeks. CM expects you to be fully recovered and to give 100% on your next interval day. There's a reason why the program is designed the way it is.

....not saying you can't modify it by any means, but check this out as an EXAMPLE:

Monday - Over/Unders
Tues - Strength training
Wed - Group ride
Thurs - P.I.

You have to ask yourself if you'll be able to do P.I.s @ 100% on that Thursday. That's a huge workload for the first 3 days until you get to Thursday. Remember on the book it says when your power starts dipping 10-15% (or something along those lines)you have to call it a day.

Only you can answer your question like the others said but my personal suggestion is that you slowly incorporate those things in the program rather than losing much energy before starting the interval/TCTP day.

I will be in the same position as you but I'm looking at 1 day for strength training as I've done my "base strength" training at the gym in Dec-Feb.