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Generic Training Plan Compiled from Many Posts

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Generic Training Plan Compiled from Many Posts

Old 04-20-07, 03:05 PM
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Ghostman
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Generic Training Plan Compiled from Many Posts

This is a generic beginner racing training plan cobbled together from many posters here that would do pretty well for anyone, at least as a start until you got fancier with books and coaches:

Assumes the rider has a solid base as a rec rider and is used to doing 40-60 mile rides with reasonable frequency as well as some hard group riding experience.

This would not be good for someone just starting out riding on the road.

Sunday: Race or long hard group ride with "A" touring riders or race team
Monday: Off
Tuesday: 30 minute TT all out or 2 x 20 minutes at threshold (say 5 % below TT pace) or 6 x 5 minute hard hill climbs. All these types of longer efforts are to raise Lactate Threshold and acclimate to suffering for 5-30 minutes.
Wednesday: 90 minutes at endurance pace
Thursday: Hard short intervals, say 3 sets of 6 of 45 secs ALL OUT followed by 1:15 secs recovery -- 10 minutes between sets -- this is 18 total bursts of 45 seconds.
Or do 10 x 1 minute near all out, 2-3 minutes recovery between efforts
Friday: Off or 1 hour easy
Saturday: Race or 2-3 hour endurance ride.

Mix up the Tuesdays and Thursdays (sprint efforts versus longer efforts alternating weeks)

Every 4th week, take it easy. Ride easy pace or endurance pace, with just a few intense efforts thrown in one or two days.
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Old 04-20-07, 03:17 PM
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My training plan:

Commute to work 5 miles each way 5 days a week. Do it as hard as possible.

Ok, so it's not a plan.

I think yours is better.
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Old 04-20-07, 06:10 PM
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Thursday: Hard short intervals, say 3 sets of 6 of 45 secs ALL OUT followed by 1:15 secs recovery -- 10 minutes between sets -- this is 18 total bursts of 45 seconds. Or do 10 x 1 minute near all out, 2-3 minutes recovery between efforts.
This seems to me like more volume than most people would need to see improvement.

--Steve
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Old 04-20-07, 07:47 PM
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No no no no. You have it all wrong.
Training is for wussy. To get really fast all it takes is daily tempo rides in Prospect Park, with occasional 400W efforts dropping poseurs. Then seek glory in race.
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Old 04-21-07, 08:48 PM
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Originally Posted by recursive
My training plan:

Commute to work 5 miles each way 5 days a week. Do it as hard as possible.
yeah, i've been relying on this a little more than i'd have liked.
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