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  1. #1
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    Training standards...I have Q's

    I have questions about proper training schedule standards.
    I understand the importance of recovery and I've heard about doing a four week progression in training.
    Gradually increasing the intensity and distance over a four week period and progressivly decreasing the intesity over the next four week period.
    Can anyone suggest or identify this standard and how it relates to the following riding habits?

    I ride about 100-125 mi. per week at an altitude of 5,000ft to10.600ft. Majority of the rides are 25-35mi. per ride and about 15-25% is climbing. Avg. speed is about varies from 15mph to 19mph depending on climbs.

    I want to increase stamina and overall speed. Any suggestions?

    Thanx

    Dan

  2. #2
    Mmmmm Donuts! FatguyRacer's Avatar
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    Hi Dan

    The way i've been doing for a long time is to take a 4 week block of time and do the first 3 weeks increaing volume 10% each week. The 4th week is a recovery week and I bring it down to a level below the first week of the 4 week block. Week 5 I start a new 4 week block, but this time around my starting volume is the same as the 2nd week of the frist block. And I add 10% to each week.

    I started back into the training after a 4 year haitus from racing 8 weeks ago. Im up to my week 8 rest period. Since its mid-season, i'll be reapeating this up to the Seagull Century, but addding Speed and LTHR work after week 12. My real race training for the '06 season wont begin until after the Seagull. By then my i should be at my target weight of around 200 lbs. Right now im halfway there, having started at 250lbs. The goal is 180 by mid february and 170 by next May. Keeping up at the Mast 40+ / Cat 3 level will be another story...

    Ex - 12 week base building cycle. I prefer to train by time rather than mileage. YMMV.

    Week 1 - 8hrs
    Week 2 - 9hrs
    Week 3 - 10hrs
    Week 4 - 6hrs

    Week 5 - 9 hrs
    Week 6 - 10 hrs
    Week 7 - 11 hrs
    Week 8 - 6 hrs

    Week 9 - 10 hrs
    Week 10 - 11 hrs
    Week 11 - 12 hrs
    Week 12 - 6 hrs

    Most of the riding im doing is training aerobic capacity. My goal is same as yours, endurance and stamina. Also weight loss.
    John

    '09 Cannondale CAAD9 - Team Latitude/ABRT Special.
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  3. #3
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    Thanx for the info. Will give it a shot.
    !Viva la head winds!

    Dan

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