Training program to increase power
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I'm simply looking for a training program to gain power, that's it. I'm not willing to lose weight and I have thus far had worse experiences with group rides. If I have the drive and motivation to push myself by myself, why is that a problem? It has worked for me so far, now I just want to do it with a power meter, that's all
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I simply don't see the value in group riding. I could probably count on two hands the number of times I've ever ridden with anyone but myself and feel it has had no impact on my riding. In fact, I feel it has IMPROVED my riding, because I take fewer breaks when I'm solo.
If you want to take small steps then continue doing it on your own. It just depends on your goals and when your ready to get more serious. You won't be wasting the coaches time, you'll just be wasting your own if you jump in before your ready. Most people that invest in a power meter are ready to take things to the next level. You're sending mixed signals regarding your desire of getting stronger and how to get there. It takes a serious commitment.
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Already been given to you.
If the goal is to increase your FTP on the bike, first skip the hike and lifting, and you that time, stress on the bike.
Then, ride 6 days a week. One of those is a recovery ride. Tu and Th are intervals, one weekend day is race, hard group ride, or intervals.
Wednesday and the other weekend day are endurance rides, preferably, 3-5 hours for the weekend ride.
Do 3 weeks on, and then one week recovery ( cut your mileage by a third, do 2 recovery rides, and the rest just endurance.
First week do one hour tempo intervals (90% FTP) second week 2x20 minute intervals at FTP, third week, 3x20
Then, ride 6 days a week. One of those is a recovery ride. Tu and Th are intervals, one weekend day is race, hard group ride, or intervals.
Wednesday and the other weekend day are endurance rides, preferably, 3-5 hours for the weekend ride.
Do 3 weeks on, and then one week recovery ( cut your mileage by a third, do 2 recovery rides, and the rest just endurance.
First week do one hour tempo intervals (90% FTP) second week 2x20 minute intervals at FTP, third week, 3x20
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Unless you've done several group rides with the right group, I don't know how you could come to this conclusion. Finding a group that will push your limits will make you stronger. Mixing in both group and solo rides is an ideal way to train. Solo rides for doing intervals and your own thing.
I understood what you said. There are cyclist out there at or just above your level, you just need to look for them. I would suggest groups of 5 - 10 riders, which is ideal to allow you to recover after a hard pull until its your turn again. Not sure where you came up with 50, but I'd stay far away from these large groups.
If you want to take small steps then continue doing it on your own. It just depends on your goals and when your ready to get more serious. You won't be wasting the coaches time, you'll just be wasting your own if you jump in before your ready. Most people that invest in a power meter are ready to take things to the next level. You're sending mixed signals regarding your desire of getting stronger and how to get there. It takes a serious commitment.
I understood what you said. There are cyclist out there at or just above your level, you just need to look for them. I would suggest groups of 5 - 10 riders, which is ideal to allow you to recover after a hard pull until its your turn again. Not sure where you came up with 50, but I'd stay far away from these large groups.
If you want to take small steps then continue doing it on your own. It just depends on your goals and when your ready to get more serious. You won't be wasting the coaches time, you'll just be wasting your own if you jump in before your ready. Most people that invest in a power meter are ready to take things to the next level. You're sending mixed signals regarding your desire of getting stronger and how to get there. It takes a serious commitment.
I'm not making small steps... I'm constantly setting PR's and getting much faster. I'm just saying at this point I'm unwilling to pay for a coach at this time. Nothing you can say short of "I'll pay for it for you" is going to convince me otherwise so let's just move past that.
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I also don't see the value in group riding other than the social aspect and possibly motivation to just get out and ride. If you have the will, motivation, and determination, you can push yourself just as hard or harder during solo rides. The one thing you can do during solo rides is determine your training regime and focus on what you have to do during that ride....like do 2x20 intervals, pyramid intervals, hill repeats, sprint training. These things aren't possible if you are riding a rotating paceline with a group.
The fastest riders I know are strictly solo riders and are following training plans given to them by coaches. Most are triathaletes or TT riders.
The fastest riders I know are strictly solo riders and are following training plans given to them by coaches. Most are triathaletes or TT riders.
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#83
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It sucks when you are out killing it on some flat route and they blow by you like a car.
I like group rides for the social aspect....and that's about it. For training purposes it has limited appeal. Now, if I can find one, two, maybe three people who share the same training regime it might work great to ride as a group.
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The problem with group rides for most people is that's all they do. If you just sit in and do a few pulls, it's really not causing enough training stress to make you stronger but it's too much training stress for recovery, and you end up in the mushy middle. Believe me, it's really easy to fall into this trap.
If you are smart about it and understand the dynamic of the particular ride, you can incorporate the occasional group ride into any training plan. If your plan calls for FTP work: go on the front and pull. If it calls for VO2max work: attack, get caught, counter attack. Bury yourself to the point of getting dropped and then claw back on. If it calls for tempo work, just sit in. The important thing is to have a plan and then stick with it.
If you are smart about it and understand the dynamic of the particular ride, you can incorporate the occasional group ride into any training plan. If your plan calls for FTP work: go on the front and pull. If it calls for VO2max work: attack, get caught, counter attack. Bury yourself to the point of getting dropped and then claw back on. If it calls for tempo work, just sit in. The important thing is to have a plan and then stick with it.
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Funny you mention that. I've gotten a ton faster since I hired a coach and started following a training plan. My "fun days" (supposed to be easy recovery-type rides) are when I take out my TT bike. I wouldn't call myself super-fast but I'm stronger than a lot of my riding buddies these days. I agree with you for the most part on the group rides - they aren't really an opportunity for improvement(at least for me anyway), but serve mostly as some extra motivation. You can use them for training, but it's a lot harder to stick to unless you're leading the group. Still, good for fitness if nothing else.
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Been doing various intervals... 6-8x3mins, 4x8mins, 2x20mins, 3x10mins, etc... here was yesterday:
Yesterday I did 7x3mins... Went pretty deep on my 4th set before my rest break.
Yesterday I did 7x3mins... Went pretty deep on my 4th set before my rest break.
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That's solid work.
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