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Thread: Friel question

  1. #1
    Senior Member Mojo GoGo's Avatar
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    Friel question

    Just wondering anyone can explain something for me... I'm building a training spreadsheet and can't figure out how to set up my weekly training hours. If you look in the Cyclist's Training Bible (third edition on pg 112) you see weekly training hours. If you select a column, say 500 and base 1 you see 10 hours. If you then look at the daily training hours table for 10 hours (on page 129) you see 3, 2, 1.5, 1.5, 1 & 1. Straight forward enough up to here, however, if you then look at weekly training patterns (on page 125) for the build 1 phase you see 2 high duration days, 2 medium duration days, 2 low duration days, and 1 recovery day.

    Mapping the daily training hours against the pattern looks like this

    High: 3 hours
    High: 2 hours
    Med: 1.5 hours
    Med: 1.5 hours
    Low: 1 hour
    Low: 1 hour
    Rec:

    It doesn't make sense to me that High duration should be both 3 and 2 hours. If you make both High duration days 3 hours then your weekly totals get messed up. I didn't see an explaination in the text for why this is or how to handle it as I want to automate hour assignment to patterns based on annual hours.

    Thanks in advance,
    Mojo Gogo

  2. #2
    Mmmmm Donuts! FatguyRacer's Avatar
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    No wonder my training bible is going on Ebay soon.

    What you have written is my training hours broke down correctly but my week looks like this based on reality. Add 10% per week for 3 weeks. 4 th week is recovery - about 6 hrs. Repeat the 4 week cycle for base 2, build 1 and build 2. Build 2 should be your highest volume month.

    Monday - off
    Tuesday - 1.5 - LTHR level 4-5 work (TT effort intervals)
    Wed - 1 - LTHR level 1-2 work (fixed gear ride)
    Thurs - 1.5 - LTHR level 4-5 work (hills intervals)
    Fri - 1 - LTHR level 1 work (fixed gear ride)
    Sat -3 - LTHR level 2-3 work (group ride or LSD solo ride)
    Sun - 2 - LTHR level 2-3 work (group ride or LSD solo ride)

    Having a 50 hour a week job pretty much limits me to this schedule and its easy to follow.
    Last edited by FatguyRacer; 07-28-05 at 09:05 AM.
    John

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  3. #3
    Senior Member Mojo GoGo's Avatar
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    Quote Originally Posted by FatguyRacer
    No wonder my training bible is going on Ebay soon.

    What you have written is my training hours broke down correctly but my week looks like this based on reality. Add 10% per week for 3 weeks. 4 th week is recovery - about 6 hrs. Repeat the 4 week cycle for base 2, build 1 and build 2. Build 2 should be your highest volume month.

    Monday - off
    Tuesday - 1.5 - LTHR level 4-5 work (TT effort intervals)
    Wed - 1 - LTHR level 1-2 work (fixed gear ride)
    Thurs - 1.5 - LTHR level 4-5 work (hills intervals)
    Fri - 1 - LTHR level 1 work (fixed gear ride)
    Sat -3 - LTHR level 2-3 work (group ride or LSD solo ride)
    Sun - 2 - LTHR level 2-3 work (group ride or LSD solo ride)

    Having a 50 hour a week job pretty much limits me to this schedule and its easy to follow.
    I've found that structure helps me with motivation which is why I am putting the spreadsheet together - who knows if I'll really be able to ride on a trainer for 2.5 or 3 hours in the winter but it's a goal for me to be significantly stronger next year as a rider... I figure this way I can have a plan (and try to follow it), track my progress, and ultimately have data that I can do statistics on to tweak my future training.

    A friend is helping with the coding of the spreadsheet and I told her when there are two high intensity days but hours vary to put the longest day on the weekend as it will be more likely for me to actually be able to put in the time on a non-work day.
    Ciao,
    Mojo GoGo

    For too long have we sat under the thumb of mankind.
    Now is the time to OPPOSE that thumb!


    I'm not fat, I'm a sprinter!

  4. #4
    Mmmmm Donuts! FatguyRacer's Avatar
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    If you can do 2.5 hrs on a trainer, your the man!

    IIRC, the Freil method allows time spent weight training as part of the total weekly work out time. So in the winter i spent 3-5 hrs on the road during the weekends and 1 to 1.5 hrs on the trainer on Tuesday & Wednsday working out with Spinerval DVDs followed by an 1 or more lifing weights. So I did get a 2.5 hr workout total at least 2x per week for 5 hrs weekdays and 5 hrs on the weekends. If weather was an issue, 1hr on the trainer should be worth 2 on the road since its more intense, so i never did more than 2hrs at one time on a trainer. What I did on these occasions was to watch Tour tapes and go balls out for the entire duration of the commercail breaks and and spin easy and recover during the action. It made the skulldrugery of trainer workouts more bearable.
    John

    '09 Cannondale CAAD9 - Team Latitude/ABRT Special.
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  5. #5
    Senior Member Mojo GoGo's Avatar
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    Quote Originally Posted by FatguyRacer
    If you can do 2.5 hrs on a trainer, your the man!

    IIRC, the Freil method allows time spent weight training as part of the total weekly work out time. So in the winter i spent 3-5 hrs on the road during the weekends and 1 to 1.5 hrs on the trainer on Tuesday & Wednsday working out with Spinerval DVDs followed by an 1 or more lifing weights. So I did get a 2.5 hr workout total at least 2x per week for 5 hrs weekdays and 5 hrs on the weekends. If weather was an issue, 1hr on the trainer should be worth 2 on the road since its more intense, so i never did more than 2hrs at one time on a trainer. What I did on these occasions was to watch Tour tapes and go balls out for the entire duration of the commercail breaks and and spin easy and recover during the action. It made the skulldrugery of trainer workouts more bearable.
    Damn, that's going balls out for 85-90% of your workout

    Thanks for the info on lifting! I was planning on doing squats this winter but hadn't read that chapter yet as my main issues are muscular endurance rather than strength (cursed with fast twitch muscles).
    Ciao,
    Mojo GoGo

    For too long have we sat under the thumb of mankind.
    Now is the time to OPPOSE that thumb!


    I'm not fat, I'm a sprinter!

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