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What are other Cat 5's doing in their training?

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What are other Cat 5's doing in their training?

Old 04-29-07, 03:34 PM
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EvilGoodGuy
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What are other Cat 5's doing in their training?

As I finished my week of training, I wondered "What are other Cat 5's doing in their training?"

My current schedule:

Monday: off
Tuesday: 30min at 70% FTP, Sub threshold 10mins x 3 at 90% to 100% FTP with 5min RI, 30min at 65% FTP
Wednesday: 2 hour Endurance ride, hills at 110% FTP
Thursday: 1 hour active recovery
Friday: 1:30 tempo ride at 85% FTP
Saturday: 30min warmup, 20min x 2 at 90% FTP (high cadence), 10 x 2 at 90% FTP(low cadence), 3:00hour group ride, 20min at 85% FTP, 10min cooldown, total ride: 5 hours
Sunday: 3 hour endurance ride
Weekly total: 13 to 15hours

My races are in the 65 to 75km distance.

Post your schedule.

Last edited by EvilGoodGuy; 04-29-07 at 03:45 PM.
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Old 04-29-07, 03:57 PM
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I know it's going to sound like I'm kidding but I'm not, but I just ride a lot. Every time I have at least an open hour in my schedule I suit up, get on the bike, and ride. I have an ever changing work schedule, I'm busy with school, and non-cycling friends, thus no set schedule, for I know I wouldn't keep it. I still fare well in group rides, and races, but I do know I could do better if I merely followed a training regiment.
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Old 04-29-07, 04:38 PM
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I hired a coach for my first year of racing last season. That was easily the best money I've ever spent on cycling. The thing that he told me right off the bat (and I didn't pay any attention to) was that the first year was a learning and building year. I took it seriously to the extent that a bad performance really got to me. This season the work I did last year has really paid off as I was (before getting sick) riding better than I've ever ridden. As a four the goals become more focused as you are racing for points not just to finish your ten races. It's weired that you feel that you need to get into the top six and get some points. Just finishing in the top ten really doesn't do it anymore.

A structured training plan this year will have an even greater impact on you next season as you will have a nice base to work from.
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Old 04-29-07, 05:02 PM
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El Diablo Rojo,

This is my first year racing, in fact, I haven't raced yet. My first race is June 3rd. I'll be doing a bunch of training crits before that with our local club in May. Previously, I trained and raced as a duathlete. My training schedule was hit and miss. I would ride when I could. In reflection of my training style, I'd feel strong on the bike one week and horrible the next. This year, I hired a coach and so far it has been amazing. I'm training alot more and consistently feel strong on the bike. I'm also training by HR/Power not RPE, which has made a huge difference.
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Old 04-29-07, 05:04 PM
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ride rollers. nobody in cat5 races can hold a line.
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Old 04-29-07, 05:15 PM
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FTP? File Transfer Protocol?

I thought most efforts were done at a percent of Max Heart Rate (MHR).
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Old 04-29-07, 05:16 PM
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Originally Posted by TeleJohn
FTP? File Transfer Protocol?

I thought most efforts were done at a percent of Max Heart Rate (MHR).
FTP = Functional Threshold Power.
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Old 04-29-07, 05:24 PM
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Originally Posted by DrPete
FTP = Functional Threshold Power.
Thanks for the reply.
So you would need a powertap or somesuch?
What resources are there for this type of training?
I would assume that over the course of training, the goal is to increase power for a given HR?
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Old 04-29-07, 05:32 PM
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Originally Posted by TeleJohn
Thanks for the reply.
So you would need a powertap or somesuch?
What resources are there for this type of training?
I would assume that over the course of training, the goal is to increase power for a given HR?
Nein.

Goal is to improve power over a given duration. Higher power at a given heart rate is a nice side effect, but by no means the main goal.
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Old 04-29-07, 05:40 PM
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+1. It's just one of the many acronyms that we power weenies like to throw around. What it really means is the power you can sustain over a 1-hour TT effort.
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Old 04-29-07, 05:52 PM
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I'm riding about 30 a day (commuting) and then on the weekends. I did the local weekly race last week and that was an additional 12 miles for my Tuesday mileage. I need to do more, but I think I need to find people to ride with.
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Old 04-29-07, 05:58 PM
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I have raced on and off the last couple of years with OK results in 2005 (my 1st year racing) and terrible results in 2006, due mainly to lack of time and fitness. We moved to Atlanta last Fall and I finally got over some nagging tendonitis in my left ankle/foot. My main limiter is still time available to ride. Right now I am averaging 4-6 hours a week. I know I need to get closer to 6-8 hours a week but that is tough. So, I splurged and ordered a Powertap to help me concentrate my limited time on effective training. I am looking forward to training with power. I have found a group or two to ride with and I have reacquainted myself with my Kurt Kinetic to do interval training on.

I had my first race of the year yesterday. It was a cat5 crit, part of the Athens twilight criterium. It was the fastest cat5 crit I've been in, the first lap was at or over 30mph and the group didn't really slow down after that. I lasted with the lead group for just under 2 laps then spent the next 30+ minutes in TT mode. My HR way over threshold at 166 avg and my max HR was 185. I got lapped with 2 laps to go but still finished in the top 1/2 overall. I was happy to finish and I know what I ned to work on to be more competitive. Racing is tough, especially on such limited training time, but I enjoy the test, even if I am near or at the back. Hopefully that will change soon.
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Old 04-29-07, 07:34 PM
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Originally Posted by 3MTA3
ride rollers. nobody in cat5 races can hold a line.
http://www.youtube.com/watch?v=_7SKjIxlbHM
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Old 04-29-07, 07:55 PM
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Originally Posted by EvilGoodGuy
As I finished my week of training, I wondered "What are other Cat 5's doing in their training?"

My current schedule:

Monday: off
Tuesday: 30min at 70% FTP, Sub threshold 10mins x 3 at 90% to 100% FTP with 5min RI, 30min at 65% FTP
Wednesday: 2 hour Endurance ride, hills at 110% FTP
Thursday: 1 hour active recovery
Friday: 1:30 tempo ride at 85% FTP
Saturday: 30min warmup, 20min x 2 at 90% FTP (high cadence), 10 x 2 at 90% FTP(low cadence), 3:00hour group ride, 20min at 85% FTP, 10min cooldown, total ride: 5 hours
Sunday: 3 hour endurance ride
Weekly total: 13 to 15hours

My races are in the 65 to 75km distance.

Post your schedule.
Just an observation, but as a Cat 5, you probably have too much volume. Given your race distance, you shouldn't sacrifice intensity for volume.

I'd say you would be pretty competitive at around 10-12 hours a week of quality riding.
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Old 04-29-07, 10:05 PM
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I just ride how long and how hard I feel like. Nothing structured this year.
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Old 04-29-07, 11:52 PM
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Originally Posted by TeleJohn
Thanks for the reply.
So you would need a powertap or somesuch?
What resources are there for this type of training?
I would assume that over the course of training, the goal is to increase power for a given HR?
Check out "racing and training with a power meter" by Coggan and Allen. By far the best 15-20$ a serious cyclist can spend...followed by a power meter itself, but then again you will need many 20$ bills for one of those .
~Nick
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Old 04-30-07, 07:39 AM
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Originally Posted by grebletie
Just an observation, but as a Cat 5, you probably have too much volume. Given your race distance, you shouldn't sacrifice intensity for volume.

I'd say you would be pretty competitive at around 10-12 hours a week of quality riding.

++++
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Old 04-30-07, 08:08 AM
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This is my first season road racing (I just got my first road bike last December), but having raced a couple seasons on my mountain bike in the mid-90s I took some lessons from the MTB experience for my training. The number one goal is fun/enjoyment. I already have a day job and don't need any more drudgery/work. This biking thing is for RECREATION.

I was passionate about mountain biking, but after a couple race seasons, the fun started to drain away. I would train all week on the road using a rigid plan (with slicks on my mountain bike) and raced each weekend. So every time I was actually mountain biking, it was in a race situation. I began associating mountain biking with pain and suffering, which was anathema to why I mountain biked in the first place. Mountain biking was supposed to be about fun, not pain. In short, I ended up burning out.

So, now, I want to keep it fun. I'll take some pain, sure, but the goal is fun and enjoyment. When it stops being fun, please remind me to stop.

With the help of a coach, I got started on my new road bike in '07 with some testing and a fitting. I worked on base fitness and riding position all winter as per his program. This spring, with the start of race season, I ditched the coach, joined a club and developed the following routine myself and with the help of Friel's book. Not too rigid about it. Trying to keep it fun and and learn as much as I can. I hope to maintain this program through the summer and into the fall, improving fitness, technique and race results along the way.

Monday - off or easy, easy recovery
Tuesday - club coaching session with some hard efforts (we work on sprint skills, pacelining, attacking, strategy etc.)
Wednesday - Endurance ride with some tempo thrown in
Thursday - another club coaching session working on skills and strategy, maybe a few hard efforts
Friday - same as Wednesday or day off if I feel fatigued
Saturday - race, followed by long endurance ride with racing buddies; last Saturday we ended the day with 100 miles, including the race
Sunday - another race, or long endurance ride. Usually the big pig out meal occurs after Sunday's ride.

Ends up being about 12 hours for the week, maybe more if the weekend rides are really long. So far, it's been a blast.

Last edited by Davey; 04-30-07 at 11:53 AM.
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Old 04-30-07, 08:45 AM
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Originally Posted by EvilGoodGuy
As I finished my week of training, I wondered "What are other Cat 5's doing in their training?"

My current schedule:

Monday: off
Tuesday: 30min at 70% FTP, Sub threshold 10mins x 3 at 90% to 100% FTP with 5min RI, 30min at 65% FTP
Wednesday: 2 hour Endurance ride, hills at 110% FTP
Thursday: 1 hour active recovery
Friday: 1:30 tempo ride at 85% FTP
Saturday: 30min warmup, 20min x 2 at 90% FTP (high cadence), 10 x 2 at 90% FTP(low cadence), 3:00hour group ride, 20min at 85% FTP, 10min cooldown, total ride: 5 hours
Sunday: 3 hour endurance ride
Weekly total: 13 to 15hours

My races are in the 65 to 75km distance.

Post your schedule.

+1 on too much volume. Also, I think you need to be adding some intensity, particularly if you're going to be doing crits. I'd take one day a week and do things like 1 minute intervals at maximum effort, pyramids, 3m intue intervals (mixing these up week to week). Also I'd take another day and do sprints.
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Old 04-30-07, 09:25 AM
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I can see why some would suggest I shouldn't be riding as much volume as I am. Over the winter, I trained at about 7 hours a week on the trainer. Most of my workouts were quality workouts. I never really felt strong on the bike. I had great speed, but my endurance wasn't great. It seems like once I got over 10 hours I really started to feel strong. As it is now, I am doing quite a bit of intensity work. My weeks alternate between a threshold focus and hard short intervals. Last week, in place of my 10min x 3 or 20min x 2, I did hill intervals 3min x 5 close to max efforts. Next week, I have 200m sprints. My quality workouts change each week depending on my focus. I guess, I'm trying to say that the sample week I posted isn't the same week in week out.

Crits aren't really my focus. In May, I'll be doing a weekly training crit every other thursday in the afternoon after my 1 hour recovery ride in the morning. So I imagine I'll either develop speed or be dropped. haha...
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Old 04-30-07, 10:20 AM
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I'm with those who say: just go out and ride. Occasionally I'll work on a certain aspect, usually sprinting, as that's something I'm not strong on, but everything else seems to come naturally with a lot of time on the bike. YMMV, of course, but it works for some of us.

I do believe that when I get to the point of moving up to cat 2, I'll want to make things more structured, but I've been very lucky and gotten some pretty good results to date without making things too complicated.
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Old 04-30-07, 10:23 AM
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If you have a lot of free time, then "just ride" is a fine strategy. Eventually, at some point in all that riding, you'll actually be targeting your weaknesses. For those of us who want/need to stay competitive with less time on the bike, getting some structure is a very useful thing.
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Old 04-30-07, 10:35 AM
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As a first year racer and Cat 5, I would do more group rides. Right now it looks like you do 1 a week, I would see if you could find a mid-week group ride and do 2 or even 3 a week. You will learn to be more efficient in a paceline and pack, and they are great for pushing you to your limits (sometimes even better than a race). You can also learn sprinting and lead-out skills, and how and when to attack.
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Old 04-30-07, 10:44 AM
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Originally Posted by truckin
I'm with those who say: just go out and ride. Occasionally I'll work on a certain aspect, usually sprinting, as that's something I'm not strong on, but everything else seems to come naturally with a lot of time on the bike. YMMV, of course, but it works for some of us.

I do believe that when I get to the point of moving up to cat 2, I'll want to make things more structured, but I've been very lucky and gotten some pretty good results to date without making things too complicated.
You'll probably end up needing to go to structured training long before you make it to Cat 2. Not as easy as you make it sound.
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Old 04-30-07, 12:20 PM
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Originally Posted by grebletie
You'll probably end up needing to go to structured training long before you make it to Cat 2. Not as easy as you make it sound.
You may be right. I meant to add in my original post that one of the reasons I have avoided doing too much structure is to keep from burning myself out. I was a rower all through high school and college, and got completely burned out on it because I was training and racing so intensely.

On the bike, I'm trying hard to make sure that doesn't happen. The way I see it, as long as I'm having an absolute blast every single time I get on the bike (and I am, whether it's for my commute, a training ride, or a race), I'm doing what I need to be doing at this stage. My goal when I started racing this year was to make it to 3s, and I'm fairly close to doing so, so I'm beginning to turn my thoughts toward where to go beyond that, assuming I can keep my form up through the summer.
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