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Two Training Days a Week

Old 12-19-11, 04:33 PM
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Two Training Days a Week

Is it possible to be relatively competitive with only two training days a week? I've got a hectic work schedule and only have the ability to ride on Wed and Sunday. I'm trying to squeeze in a 3rd ride on Friday morning but that is not going to be consistent.


BTW, this would be my first year racing.
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Old 12-19-11, 04:50 PM
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not ideal, but possible if you're focused

This is best attempted by someone with 100K miles in the legs from a previous racing career -- may be tough to build the base fitness, but still possible.
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Old 12-19-11, 04:57 PM
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Before answering can you do anything else off the bike during the week?
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Old 12-19-11, 05:04 PM
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Awesome, good to hear. I feel like I have a decent base and feel fine doing 4-5 hour upper Z2 rides. I feel that my biggest obstacle is going to be all the surges typically associated with crit racing. My FTP and 5 min numbers are ok, 3kg/w and 4kg/w. I've read a lot of CDR's post and feel that I need to work on my max speed and hopefully surges at 26-32mph don't feel as bad.
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Old 12-19-11, 05:05 PM
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Originally Posted by rkwaki View Post
Before answering can you do anything else off the bike during the week?
I'm actually in the process of taking up yoga/pilates during the week. I've been stretching a ton and feel that the extra flexibility and core strength couldn't hurt.
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Old 12-19-11, 06:00 PM
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Originally Posted by ilvwhtgrls View Post
My FTP and 5 min numbers are ok, 3kg/w and 4kg/w. I've read a lot of CDR's post and feel that I need to work on my max speed and hopefully surges at 26-32mph don't feel as bad.
if you are going to be racing in CA, there be monsters there.
The more training you can do, the better off you'll be. Train as much as you can, Go race, you'll find out everything you need to know soon enough. At that point, if you've trained as much as you could, then there should be no regrets in any direction.
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Old 12-19-11, 06:07 PM
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Yes. One needs to have a good plan to really get the best out of it. It does take two days for the muscle damage done during training to recover 100%. Almost every ride should have a goal.
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Old 12-19-11, 06:37 PM
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Originally Posted by Hida Yanra View Post
if you are going to be racing in CA, there be monsters there.
The more training you can do, the better off you'll be. Train as much as you can, Go race, you'll find out everything you need to know soon enough. At that point, if you've trained as much as you could, then there should be no regrets in any direction.
Lol, I've got a tough road ahead of me and I'm pretty excited.

Originally Posted by 2manybikes View Post
Yes. One needs to have a good plan to really get the best out of it. It does take two days for the muscle damage done during training to recover 100%. Almost every ride should have a goal.
I was thinking about doing some sort of interval workout on Wednesday and a LSD on Sunday. If I have a race on Sunday I'll probably get some extra miles in after.
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Old 12-19-11, 06:48 PM
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If I were you I'd just race myself into shape.

Sunday - Race every category you qualify for. After the races ride around for a few hours.
Wednesday morning - Camp Pendleton ride.

If you can find the time...
Thursday night - Eldo Park race OR Rose Bowl ride OR Fiesta Island World Championship (San Diego)

Skip the yoga/pilates. Intervals on your trainer would be more beneficial.
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Old 12-19-11, 06:54 PM
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Ironically, I live in HB but work in Oceanside so I could potential do the CP ride. I've heard some pretty nasty things about it! I also have the possibility to do the Thursday night crits in Carlsbad. Thanks for the feedback.
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Old 12-19-11, 07:24 PM
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the thursday night crits are fun and always result in a good workout. they were a staple for me during the heart of the summer.
keep in mind they don't start until daylight savings.
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Old 12-19-11, 07:33 PM
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I'll probably give them a shot when it starts up. I think I'm going to incorporate some sort of trainer workout during the week!
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Old 12-19-11, 07:46 PM
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Originally Posted by ilvwhtgrls View Post
Ironically, I live in HB but work in Oceanside so I could potential do the CP ride. I've heard some pretty nasty things about it! I also have the possibility to do the Thursday night crits in Carlsbad. Thanks for the feedback.
You are hearing nasty things about Pendleton ride? What exactly are you hearing? IMO it is an awesome ride.
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Old 12-19-11, 08:01 PM
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Oh nasty, as in it's difficulty. I've heard nothing but good things about the quality of the riders.
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Old 12-19-11, 09:34 PM
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+1 if you have time for yoga / pilates, ride instead / do intervals on the trainer.
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Old 12-19-11, 09:53 PM
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Originally Posted by agoodale View Post
Thursday night - Eldo Park race OR Rose Bowl ride OR Fiesta Island World Championship (San Diego)

Skip the yoga/pilates. Intervals on your trainer would be more beneficial.
Eldo is Tuesdays. +1 on the trainer instead of yoga.
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Old 12-20-11, 12:59 AM
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Thanks for the feedback guys, will skip on the yoga. I was really looking forward to going to yoga classes.
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Old 12-20-11, 01:15 AM
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do what makes you happy right now. If a couple races go by and you find yourself having fun and getting excited, then drop the yoga.

unless your that motivated already, of course.
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Old 12-20-11, 01:49 AM
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LSD is great and all, but if you're riding 2x/wk, you'll be faster if you focus on intensity.
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Old 12-20-11, 01:38 PM
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Originally Posted by TMonk View Post
do what makes you happy right now. If a couple races go by and you find yourself having fun and getting excited, then drop the yoga.

unless your that motivated already, of course.
I ride with a lot of strong riders and I'm pretty motivated to do well. Everybody thinks I should do well racing but I think they're just being nice. I'm a pretty competitive person so I think I'd have a lot more fun if I was in the mix.

Originally Posted by brianappleby View Post
LSD is great and all, but if you're riding 2x/wk, you'll be faster if you focus on intensity.
I'm concerned about hurting my knee again so I do not mind giving up some intensity for longevity. I'm hoping to gain some fitness/edge through racing.
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Old 12-20-11, 01:44 PM
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Is it possible to commute or partially commute (say park in Dana Point) to get some Z1/2 miles in during the week?
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Old 12-20-11, 03:06 PM
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Originally Posted by caloso View Post
Is it possible to commute or partially commute (say park in Dana Point) to get some Z1/2 miles in during the week?
Parking in San Clemente and taking the Old PCH / Pendleton route would be a good option.
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Old 12-20-11, 03:17 PM
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Riding from DP or SC would be an option in the morning but it would be tough to ride back at 8pm. It is a pretty sketchy section of roads. I should/need to wake up earlier and get some easy riding in before work. It's tough to change your schedule when working 50+ hours with a one hour commute but if it's important enough I'll have to suck it up.
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Old 12-20-11, 05:04 PM
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I don't think you need be concerned about being able to race and train only 2 days a week. As long as you don't get hurt or your bike isn't stolen, I guarantee that you can do it.
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Old 12-21-11, 01:31 AM
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As someone that did the CP ride, I should point out that a really hard group ride isn't really beneficial if you get shelled when they go really hard. As a solo rider it becomes (like it became for me) a regular training ride, 12 mph toodling around, taking a picture or two of the area, trying not to get lost.

There are some other slightly less intense groups out there. I remember a couple/few years ago riding with Celo Pacifica? out of Oceanside, they seemed like a good friendly bunch. Wed there was a super long ride listed in the Cyclovets site (I did it once), an all day affair.

Also, yoga isn't necessarily bad, it just won't help your cycling as much as doing some more training (unless your 2 days a week are very long days initially and race days later). Of course if you have a favorite yoga instructor or some other ulterior motive for attending, more power to you. Life isn't just about cycling.

Finally, keep in mind that 30 min on a trainer at night isn't necessarily a waste of a ride. I found that short recovery/warmup rides help me a lot, so I'll do 30 min on a Sat before a Sunday race, loosen up my legs, etc. A lot of my rides used to be under an hour long, on the trainer, low effort. It could be a short spin right when you get home, just before you leave for work, etc.
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