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i need advice on my training plan

Old 04-20-07, 07:26 AM
  #1  
Lithuania
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i need advice on my training plan

yes I make a lot of threads but you might too if you worked 12 hour days with 11+ hours
of downtime.

As much as I would like to get by just doing the race every race and ride every group ride
way I dont think I work well that way so...

Im finally breaking out the planner and writing down a training "plan". I work 6am to 6pm
Thursday to Saturday and every other Wednesday so it presents some challenges but also gives
me more time on the weekends to train.

This is what I have come up with as a basic layout for each 2 week period.

monday - recovery or endurance and/or 1hr group ride no time constraints
tuesday - endurance and/or 1hr/2hr group ride no time constraints
wedneday - endurance and/or training crit no time constraints
thursday - recovery/rest or 1.5/2hr interval
friday - 1.5/2hr interval
saturday - 1.5/2hr interval or race prep
sunday - race or longer group ride

monday - recovery or endurance and/or 1hr group ride no time constraints
tuesday - endurance and/or 1hr/2hr group ride no time constraints
wednesday - recovery/rest or 1.5/2hr interval
thursday - 1.5/2hr interval
friday - 1.5/2hr interval
saturday - 1.5/2hr tempo/race prep or recovery and rest
sunday - race or longer group ride

I plan my easy/recovery days for the mondays after races or on my first day back to work
either wednesday or thursday because I am usually tired from adjusting back to the work
sleep schedule.

Now I didnt really have any formal base training period but after a relatively low mileage
november and december I have put in at least 1000 miles since the start of the year. This
mileage includes races and other training though. I dont know if its possible to compensate
for the lack of base but I do have all day monday, tuesday and every other wednesday to put
in serious l2 mileage if it helps. Ive already been regularly putting in 6 - 10 hours on
those three days.

I save all my hard workouts for my work days when I have limited time. Unfortunately this
comes at the end of the week when its near race day. Is that going to end up being bad?


So what do you think? How does it look? Any glaring concerns? Am I trying to do to much?
On a heavy week it looks like I could be as deep as 25 hours if I do 5 hour endurance rides.
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Old 04-20-07, 08:07 AM
  #2  
zimbo
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I would schedule it this way. Note: 1 hr is about as much time as I could spend on a trainer so that's what I've used:

Monday = Rest day if you went long/hard the day before; 1-2 hours L2 if you didn't
Tuesday = Long ride, preferrably solo (3-5 hours)
Wednesday = Threshold interval ride (1hr if on trainer, 2 hours if outdoors)
Thursday = rest day
Friday = 1-hour Intervals on trainer
Saturday = 1-hour Intervals on trainer or crit race (if you can slip away from work)
Sunday = Race or longer group ride

NOTE: If you have a race on Sunday, then on Saturday do 1-2 hours endurance on trainer instead of intervals.

--Steve
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Old 04-20-07, 09:29 AM
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Couple of thoughts
1) If you're racing or doing competitive group rides on the weekend, you may want to move the interval work earlier in the week, i.e. tuesday. Hard to race saturday after doing serious intervals on friday.

2) I'd make monday completely off the bike. For me at least, I need at least one day off.

3) 25 hours is way too much riding if your training to do crits and RR's at an amateur level in the US. The 25 hours will limit your ability to recover, and do the really intense work (Talk to Patentcad, who I believe is cutting back his insane mileage now that he's racing.)

4) Cycle the intensity of your weeks, with a relatively easy week every 4th week.
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Old 04-20-07, 09:30 AM
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DrWJODonnell
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I am not sure what you mean by "interval" but if it is a ride including hard intervals, then you may have too many back to back days of intensity. There is some literature showing this has merit, but the more traditional route would be to try to pepper hard days with light days in between.

yes I make a lot of threads but you might too if you worked 12 hour days with 11+ hours
of downtime.
Sounds like my day. Only I work from home. Makes for a lot of ability to ride!
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Old 04-20-07, 09:35 AM
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Lithuania
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I highly doubt I would ever get close to 20 hours in reality.

The intervals on friday would be of a lesser intensity like lower L4 or normal L4 tops. If I moved my intervals up earlier in the week I would have no time for rides greater then 2 hours. I generally dont race on Saturdays because I work that day so I wouldnt be doing hard intervals the day before a race.

Generally my first day of work, wednesday or thursday, is me off the bike completely. The day after any intense race would be a day off too most likely. This was more of an outline then anything.
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Old 04-20-07, 09:38 AM
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Originally Posted by DrWJODonnell
I am not sure what you mean by "interval" but if it is a ride including hard intervals, then you may have too many back to back days of intensity. There is some literature showing this has merit, but the more traditional route would be to try to pepper hard days with light days in between.



Sounds like my day. Only I work from home. Makes for a lot of ability to ride!
I was basically just saying I have 1.5 to 2 hours to ride these days so I would so most likely these would be some sort of interval day. Most likely the first day of intervals would be the hard day with each day stepping down a level or 2. If on Wednesday I did l6 intervals on thursday I would do Thresh hold intervals and then friday I would do either Tempo or sub threshhold intervals.


working from home would be great. As it is now I have an hour commute each way. Its like I work 14 hour days!
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