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Old 01-31-07, 08:57 AM   #1
dentalman
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another question (training plan)

i posted about doing poorly at a race this last weekend.

since then i've been training as follows.

Sunday - 1.5 hrs of intervals, 4-5x at 5mins 10 min rest between and 3x sprints. The intervals were done at a heart rate range of 170-178. From a 5k computrainer assesment, the coach determined my LTHR is around 178.

Monday - Ran 6miles at 7mph (getting ready for half marathon). Did spinerval (4.0 muscle breakdown) session on trainer at home (50mins).

Tuesday - Ran 4 miles at 7mph.

Wednesday - Wanted to do intervals but couldn't get heart rate up to 170's and felt a little bit tired. Instead spun in zones 1-2 (150 and below) for 1:15 then went home.

Thursday - plan on 1.5-2Hr endurance ride, also run 4miles

Friday - Spin

Saturday - Group Ride

I plan on getting on the trainer tonight to see if I can get some more training in. In addition to the training I also commute to school, but it's only a couple miles, maybe 5 each way.

1) How does the plan look so far?
2) When I ride my intervals I'm basically riding it all out to get to the 170's is this normal?
3) I couldn't get the HR up to the 170's today, it was freakin' cold outside today, could that have held my HR down? I was pedaling really really hard.

Thanks.
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Old 01-31-07, 10:43 AM   #2
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my gut tells me that the two days of running followed by intervals on the bike is a bit much.

it was good of you to back off on the intervals and do a endurance ride instead. a lot of people would just slog through the intervals and wear themselves out even more.

isn't your coach supposed to be helping you with this stuff?
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Old 01-31-07, 11:22 AM   #3
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First, where are you in your yearly cycle? Are you in race or build season? When did you start doing the intervals? At what HR are you running?

IMO you should recover the day after every interval session. Period. Easy running or spinning. 1.5 hours of L1 after LT workouts, .5 hours of L1 the day after L4+ workouts.
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Old 01-31-07, 11:53 AM   #4
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my/our coach isn't very personal. he makes a generic plan for the entire team to get us ready for the races coming up late this month and have us all peak around early april. i've emailed him questinos before but he hasn't responded. he sponsors our team as a whole. so

i am in the build stages of my yearly cycle. my collegiate racing will begin next month. i've actually just started doing intervals maybe a two weeks ago. been doing once a week only though.

when i'm running my HR stays in the 150-165ish. Most of the time it's in the upper 150's.

what are the LT workouts? are those the ones where I go over 178bpm?

i find it hard to reach my LT. is this normal? i mean i'll be pedaling really really hard and maybe I'll get up to 175. if i'm pushing really really really hard i briefly get it up to 182.
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Old 01-31-07, 12:02 PM   #5
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read this and do the test: 2x20 Anaerobic threshold test

Anaerobic Threshold is the same as Lactic Threshold (LT). This number is very important in cycling and will help you determine all the other heart rate zones.
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Old 01-31-07, 12:20 PM   #6
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Where are the rest days?
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Old 01-31-07, 12:33 PM   #7
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slowandsteady,

i didn't ride tuesday (only ran) and i'll either spin friday or take it off.
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Old 01-31-07, 12:48 PM   #8
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Originally Posted by slowandsteady
Where are the rest days?
Are you on a periodic schedule as in take every 8th week off. You need time for your body to fully recover. Periodization is very important to getting stronger.

PS sorry to hear you live in Chapel Hill
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Old 02-01-07, 05:52 PM   #9
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Are you sure you don't have the length of the work intervals and rest intervals mixed up? 10 minutes is generally considered the minimum duration to effectively target threshold. No need to recover for more than half the length of the work interval.

Also you want to get in at least 40 minutes of work when targeting threshold as compared to the 20-25 minutes you are doing. Try 2 x 20' or 4 x 10' or 3 x 15' etc.

As for heart rate, it can take well over 10' before you reach your target. Just make sure you are riding a steady effort, and be patient. By trying to get your heart rate up fast, you are going out too hard and then your power may be gradually fading even if your heart rate is on target.

If it sounds inconceivable to ride 20' intervals in this heart rate range, then you are definitley going out too hard.
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Old 02-01-07, 06:37 PM   #10
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fuzzthebee,

do you consider the start of the interval when you start pedaling hard or when your heart rate reaches the target?

i'll try to be more patient on reaching my target next time. that does sounds reasonable, i'll start slowly and build up to the rate instead of trying to reach it within 1-2 minutes.
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Old 02-02-07, 03:50 PM   #11
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Quote:
Originally Posted by dentalman
fuzzthebee,

do you consider the start of the interval when you start pedaling hard or when your heart rate reaches the target?

i'll try to be more patient on reaching my target next time. that does sounds reasonable, i'll start slowly and build up to the rate instead of trying to reach it within 1-2 minutes.

Yes, the interval starts when you start pedaling hard.
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