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Old 06-20-12, 04:52 AM   #1
tchappel
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Time Crunched Training Program anyone?

I have had the book for a couple of years but I have never finished a cycle of training from Chris Charmichael's Time Crunched Cyclist Training Program.

I just did the first ride yesterday for the first week. Anybody interested in joining me? TCTP is a high intensity, interval based program. You can do it with fidelity only riding 7-8 hours per week. You would need the book, which contains the workouts and field testing instructions.

We can use this thread to post workouts, ask questions and hold each other accountable. Reply to this thread if interested.

Last edited by tchappel; 06-20-12 at 04:55 AM.
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Old 06-20-12, 08:11 PM   #2
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Just did Thursday interval session because I I won't be able to ride tomorrow. Also, the route I took was not conducive to keeping my heart rate in the specific zones. I was trying to stay between 154 & 159. Hills made that hard.

The workout called for 4 x 6 minute intervals with 5 minutes rest between intervals. My first interval was only 5 minutes long and my last one was a 14 minute climb. I spent way too much time at a higher than prescribed heart rate.

Bottom line s that I got a good ride in with periods of high intensity. Next prescribed ride is Saturday - 90-120 minutes of endurance miles.
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Old 06-20-12, 08:39 PM   #3
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I don't have the book, but "high intensity" and "7-8 hours per week"? I'm curious how these two are reconciled. I was just told in a thread here a few days ago, "can't think of any reason why you'd want to spend so much time <2 hours/week> above your LTHR". What is the composition of the training time in terms of % of LTHR?
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Old 06-20-12, 09:10 PM   #4
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I have been waiting for the "new edition", that was supposedly coming out last year, and has been delayed now until September.
Frankly, I'm losing interest. For those who have used it, is it worth buying it?
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Old 06-20-12, 09:25 PM   #5
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I went through a training cycle. I am stronger but the training fatigue is really something else.
I checked mine out at the library.
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Old 06-20-12, 09:34 PM   #6
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There is an article in the May 2012 Road Magazine by Scott Saifer, page 58.
"Training in Limited Time." that offers a different perspective than Mr. Charmichael.
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Old 06-22-12, 06:31 PM   #7
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I am now finishing up week 7, but at 59 I find that I have not been able to complete any week's program completely. I am using the New Century training schedule and it usually calls for two long weekend rides. I find I am too fatigued after a long ride on Saturday to do a long/longer ride on Sunday. I have been pretty good about the interval training. I have been wondering the past couple of weeks whether I want to stick it out since I would like to get in 2-3 long rides/week - just not back-to-back.

I am a believer in HIIT and I feel like the intervals have helped my speed/endurance/climbing. It has gotten pretty hot here this week, so I have had to adjust my training time to accommodate the heat.

There are also quite a few rest days which sometimes seem like too much, but overall the program is taxing, but doable.

I think we should have a Time Crunched 60+ program!

Last edited by bassplyr; 06-22-12 at 06:34 PM.
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Old 06-22-12, 06:34 PM   #8
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Did 52 minutes of endurance miles tonight. Beautiful evening to ride in the Northern Panhandle of WV. Plan to ride EM of about 38 miles tomorrow. Still hanging with the TCTP.
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Old 06-22-12, 06:42 PM   #9
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I am now finishing up week 7, but at 59 I find that I have not been able to complete any week's program completely. I am using the New Century training schedule and it usually calls for two long weekend rides.
I am using the new century ride program also. Thanks for your feedback. I am going to keep posting info about workouts from the TCTP on this thread. I hope you do the same.
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Old 06-23-12, 09:41 AM   #10
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Got in an endurance miles ride of 90 minutes this morning. Rode the path along the Ohio river so I was able to keep my heart rate fairly consistent. Endurance miles heart rate is supposed to be 70-91% of average max heart rate from the field test (different from max HR). My field test average max HR was 169 - today's ride average heart rate was 140 which is 83% of ave max. Great weather - couldn't be more perfect. No humidity. I plan to ride a longer ride tomorrow - probably close to three hours on varying terrain. Going to use this route which is one I have done a handful of times before. It offers a little bit of everything. Hills, bike path, country roads, town...

http://www.mapmyride.com/routes/view/37138588

Going to spend some time sitting by the pool today - enjoying some nice weather.
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Old 06-24-12, 12:09 PM   #11
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TCTP Week 1 Day 5

http://www.mapmyride.com/routes/view/37138588

Did this ride this morning. It is longer than the prescribed ride for the workout but it was a beautiful morning and I had the time - why not? I feel pretty good that I was able to stay on the program for the first week. Next week is a little busier and should be a little more challenging.

Last edited by tchappel; 06-24-12 at 12:10 PM. Reason: Didn't look right
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Old 06-26-12, 12:47 PM   #12
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Quote:
Originally Posted by bassplyr View Post
I am now finishing up week 7, but at 59 I find that I have not been able to complete any week's program completely. I am using the New Century training schedule and it usually calls for two long weekend rides. I find I am too fatigued after a long ride on Saturday to do a long/longer ride on Sunday. I have been pretty good about the interval training. I have been wondering the past couple of weeks whether I want to stick it out since I would like to get in 2-3 long rides/week - just not back-to-back.

I am a believer in HIIT and I feel like the intervals have helped my speed/endurance/climbing. It has gotten pretty hot here this week, so I have had to adjust my training time to accommodate the heat.

There are also quite a few rest days which sometimes seem like too much, but overall the program is taxing, but doable.

I think we should have a Time Crunched 60+ program!
Bassply,

What kind of HIIT routine do you use. I am 57 and just got back into cycle after 10 years. My goal is to do some HI sprints several time per week. Goal is to help lose a little stubborn belly fat. I just picked up a used hybrid. Thanks for your help...
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Old 06-26-12, 01:27 PM   #13
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Dawgfan,

Lately I have been sticking to the TCTP training plan for New Century. It entails riding different types of intervals 2-3 times per week. This is week 8 for me and we have some really hot temps forecast for this week and I doubt I will chance riding intervals at the predicted 105F temps. Maybe head to the gym and ride the stationary bike.

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Old 06-26-12, 01:31 PM   #14
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Quote:
Originally Posted by JoeMan View Post
There is an article in the May 2012 Road Magazine by Scott Saifer, page 58.
"Training in Limited Time." that offers a different perspective than Mr. Charmichael.
Good article. I read Crunched a while back so I don't remember a lot of the particulars, but Saifer's points seemed to fit into the framework of what I have gleaned over the last two years. Saifer's major points, to my mind, were:
  • Ride at least every other day, even if only for an hour.
  • One hour [he actually says 40 minutes] is the shortest ride that helps - the first 20-30 minutes of any ride is effectively just warming up.
  • Do at least one long ride (2-3 hour minimum) per week.
  • Don't over-train! Fatigue kills effectiveness in subsequent rides.
    • He offers details on riding in various heart rate zones.
    • And anecdotes about the limited success (peak in 3-4 weeks & then drop off) that over-training produces.
  • He likes riding on rollers when time is too short for a good outside ride.
  • Strength training is very desirable. And so is being skinny! [Now why did I notice that comment?]
  • Plan every ride! Calculate the impact of each ride on your next ride.
  • Get a coach.
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Old 06-26-12, 01:53 PM   #15
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Thanks...
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Old 06-26-12, 04:18 PM   #16
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TCTP Week 2 Day 1

Today was 60-90 minutes endurance miles with 3x8 steady state intervals with 4 minutes of rest between intervals. I live up on a ridge so I decided to ride down off the ridge before starting my intervals. It took around 14 minutes to get off of the hill and I did the intervals on a combination of road and MUP. The last interval was delayed a little bit as I wanted to get past a few twists and turns in the MUP. On my way out, I was in a rest between interval on those twists and turns. Another cyclist about took me out on one blind turn - so I didn't want to take any chances on the way back. 8 minutes seemed like a long interval. I felt pretty good though.

Going out of town for the next three days so will probably miss the other interval session this week. Anybody have any feedback on how I should handle it - here are my options (I don't want to take my bike btw):
  1. Complete the other interval session early tomorrow morning
  2. Complete the other interval session when I get back on friday and still ride saturday and sunday endurance miles
  3. Ride interval Friday and Endurance Miles Saturday
  4. Just miss the interval day, ride endurance miles on Fri, Sat and Sun.

Any thoughts?
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Old 06-29-12, 07:22 AM   #17
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Quote:
Originally Posted by DataJunkie View Post
I went through a training cycle. I am stronger but the training fatigue is really something else.
I checked mine out at the library.
I had excellent results last year using it with 2 crit wins ( I'm 143lbs with a decent sprint, but considered myself a climber).

This year, with a baby( less quality sleep), and being busier with my rentals, the fatigue generated by this program is pretty substantial. Mix in the added outside sources of stree, and I've been in a highly fatigued state for about the last 4-5 weeks (I'm at the end of my first 12week plan this season).

I've also transition to more weight training as I feel that cycling only made me a good cyclist, but a weakling in everything else. Add to the fact that many of the road racing is now 3+ hours from the western Slope here, and I decided that racing isn't feasible given my time restraints.
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Old 07-02-12, 07:07 PM   #18
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Thanks for sharing what you have done and are doing with the TCTP petalpower. I got a little derailed last week because I was out of town for three days but I am ready to hit it hard this week. I only rode 7 miles on Saturday and 20 on Sunday. Only one interval session. I am looking forward to my interval session tomorrow night.
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Old 03-27-13, 10:21 AM   #19
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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
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Old 03-27-13, 04:08 PM   #20
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That would be too much for me but only you will know if you can handle it.
I strength train and run in addition to cycling in the off season. When bike training gets intense that is pretty much all i do.
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Old 03-27-13, 05:12 PM   #21
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I strength train after riding. That works best. If you try to strength train on your off days, you won't have anything in your legs for the next day's ride. I continue strength training into the start of the season, but cut it back to just one set of 30 of everything. Takes less than 30 minutes. More is too much. Have a recovery drink after your weights.
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