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  1. #1
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    Training layout questions

    After no longer being able to afford a coach I decided to create my training schedule myself...gotta start somewhere and after using as many available resources as possible and from past workouts I'm in the process of creating a training layout but have some questions that I was hoping you guys could help me answer. I just finished cyclocross racing last month so I'm still in the transition phase, trying to recoop my body and retrain it. I will be racing in both cycling and triathlons however this is my first year racing triathlons and cycling is my primary sport to train for.

    My Training Races start in March, I plan on racing the entire spring and summer with two A races, both stage races, one in July and the other in September, and a bunch of criteriums, time trials, and classics in between.

    I'm assuming I should start up my base building within the next few weeks? In which case I build up to a large amount of mileage? I figured before I start my build phase I wanna do a century to make sure my aerobic phase is complete? I figured I"d have till March to work on my base.

    Once March comes around and I start the training races I assume that this, right into like April or May, I'll be able to just include the racing in as my build training? As interval/anaerobic training?

    But when I'm done the build training how do I race to my two A races without peaking out too soon? I don't know how I would organize this?

    This will be my second year of competive racing, 2005 was my first, and I didnt' start getting somewhat good results until cyclocross season. My plan in 2006 is to rip out the first 10 races to get out of Cat 5 and get myself into cat 4 so I can start working towards becoming a cat 3? I'm using the Triathlon training as cross-training. This is the first time that I'm attempting to actually "TRAIN" myself and need some guidance.

    Thanks in advance,
    Dave
    '02 Bianchi XL Boron (Training/Crit Bike)-'06 Specialized Stumpjumper (MTB)
    '05 Orbea Lobular 100 (RR/CR Bike)------'05 Colnago MIX (RR/CR Bike)
    '07 Redline Conquest Pro (CX Bike)------'05 Alan Ultral Cross (CX Pit/Backup Bike)

  2. #2
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    Since you only have one year of experience you probably haven't fully-developed your aerobic system (unless you have been doing a lot of another aerobic sport before bike racing) anywhere near its capacity. Your long-term endurance likely isn't ready for a 11 month season either. After a few years of training maybe then you can handle 10-11 months per year of training.

    So... For January, try riding 2-3 hours per week at easy pace with a relaxed cadence near 90. Maybe do a few little 10" sprints once every week or two, and maybe go hard up a hill for a minute or two once in awhile. For you, rest is much more important than formal training right now and it's okay to lose some fitness. By the time August rolls around you'll be glad you took it easy in January. If you don't feel fully refreshed and full of energy by the end of January then add another 1-2 weeks of just easy rides. If you try to start the season still feeling tired from the previous one you'll have a long, frustrating spring and summer.

    February, 3-4 times per week (4-7 hours), never above your threshold except for the little efforts mentioned for January. I'd suggest skipping the training races in March because you'll be tempted to go too hard in them, and/or too hard in training to prepare for them. In April these races could account for nearly all of your training above threshold. May and June is when you could add some training intervals above threshold during the week, in addition to some races on the weekend.

    Since you're basically doing a 12 month season on "immature" legs it would be a good idea to take a one week break right after your big race in July. Go to the beach or somewhere nice with your S.O. and just relax. As they say, "don't touch the bike" except for a casual ride down the boardwalk. When you get back on the bike for training you'll be re-energized, and if you're not feeling good after a week of training, take another week and just ride easy. Then build for another 6-7 weeks to your big event in September.

    Accept the fact that this will be a learning experience for you and try to be patient. Think long term. When you're getting beat by your buddies in April just remember that it's July and September that you really care about. By the end of September you'll know a lot more about how to prepare yourself for even more fun in 2007.

    -Warren

  3. #3
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    Sweetness, thanks for the layout, helps a lot.
    '02 Bianchi XL Boron (Training/Crit Bike)-'06 Specialized Stumpjumper (MTB)
    '05 Orbea Lobular 100 (RR/CR Bike)------'05 Colnago MIX (RR/CR Bike)
    '07 Redline Conquest Pro (CX Bike)------'05 Alan Ultral Cross (CX Pit/Backup Bike)

  4. #4
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    Also, so in April and May, is that when I would start doing some major miles, like metric centries and stuff?

    Thanks,
    Dave
    '02 Bianchi XL Boron (Training/Crit Bike)-'06 Specialized Stumpjumper (MTB)
    '05 Orbea Lobular 100 (RR/CR Bike)------'05 Colnago MIX (RR/CR Bike)
    '07 Redline Conquest Pro (CX Bike)------'05 Alan Ultral Cross (CX Pit/Backup Bike)

  5. #5
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    Yes. By mid-March you could be doing 2 to 3 hour rides, maybe 6-8 or even 9 hours per week total. (For a new Cat 5 that's plenty for so early in the season.) Just don't do much above threshold before then and allow plenty of rest. You don't want to be feeling residual fatigue from one week to the next so early in your season. In April, or thereabouts depending on how you feel and what races you'll be doing in April and May you can start ramping up the intensity.


    -Warren

  6. #6
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    Out of curiosity, in physiological terms, what will happen if he does go out too hard i.e. above threshold?

    Will his body revert to the anaerobic system too easily so he can't build on anything?

    I ask this because I live in a hilly area and i find it damn difficult to stay below LT (or what I believe LT to be)...

    Dont be afraid to go nuts on the science as I'll research anything I don't understand..

    Thanks,

  7. #7
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    I'm actually willing to fork out for some decent books on cycling or aerobic training if you could recommend any.. then I wouldn't have to bug you about simple concepts!!

    EVERYONE WINS!@

  8. #8
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    Quote Originally Posted by *cough
    Out of curiosity, in physiological terms, what will happen if he does go out too hard i.e. above threshold?

    Will his body revert to the anaerobic system too easily so he can't build on anything?

    I ask this because I live in a hilly area and i find it damn difficult to stay below LT (or what I believe LT to be)...

    Dont be afraid to go nuts on the science as I'll research anything I don't understand..

    Thanks,
    DRLski has just come off his season that ended with 'cross racing so he needs to rest, and recharge his energy systems a bit before doing too much intensity. Yes, the intent for now is to build on his "immature" aerobic energy system for awhile and too much stuff about threshold will inhibit that development.

    Some coaches will say this is because efforts above threshold cause fatigue that reduces the amount of sub-threshold training that can be done (which is more important now) and some coaches will point to the chemical changes that occur as a result of training above threshold-a few of which may inhibit development of parts of the aerobic system.

    In hilly areas it can be harder to maintain the sub-threshold focus so you do the best you can with lower gearing and going slow if you have to. When it's time to do more intense training those hills will be come your friends. :-)

    As for books, to be honest, I haven't read many books about training lately so I don't really know which ones to recommend. Friel's book is okay, and some of Carmichael's stuff is too-certainly better than nothing. I'm fortunate to have a great coach who teaches me what I don't already know, and I do a fair bit of research on the 'net. For example, a google search on "lactate threshold training" will point you to a lot of information.

    A website that I recommend highly is...
    http://home.hia.no/~stephens/
    Lots of good stuff there about exercise physiology and how your body responds to training.

    -Warren

  9. #9
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    Friel: The Cyclist's Training Bible
    Carmichael: The Ultimate Ride
    Armstrong/Carmichael: The Lance Armstrong Performance Program
    Burke: Serious Cycling

    All decent books aimed at teaching you how to coach yourself.

    Bob

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