NCH

Hello all, I was wondering if you guys could help devise a weekly training plan for me to use. I'd like to get in good shape to do decent (AKA not get dropped) in some 4/5 races this summer, particularly a stage race in August that I would like to be well prepared for.

I don't know what kind of info ya'll need to make a good one but; I'm a junior so I recover pretty quickly, so I may only need one rest day in a week, it's now summer break so I have all the free time I need, I live in a good spot so I have access to many good hills for long climbing or repeats/intervals n stuff, i have a good bike, I've been riding long enough to need a good plan and I feel I'm past the point of "just riding", and I'm tall and skinny, if that's important... That's all I can think of for now... Thank you

StephenH

I suspect Step 1 is "start training the summer before".

RideCO

You don't say how long you have been riding, but it doesn't sound like too long. A good general rule is in your first year of training there's no point in getting sophisticated. Ride hard and rest will probably give you the best results now. Keep it simple.

see this thread:

https://www.bikeforums.net/33-road-bike-racing/380788-new-racing-here-s-tip-two.html

fauxto nick

https://www.google.com

NCH

This is my second year of riding, and it gets boring "just riding", I need the feeling of accomplishing something... And I did ride a lot last summer with my coach and the other juniors but he moved away.

RideCO

Then I would suggest 20x2 threshold intervals, if you're looking at august then just go with whatever base fitness you have now, maybe practice sprinting. Read Cyclist Training Bible by Joe Friel to get a better idea of the importance of different aspects of training, and how to set up a good program.

ridethecliche

2x20 is too much for someone starting out in the 5's...

I would start with shorter stuff like maybe 3x10, to keep it mentally easy, and then move to 4x9, and finally 4x10.

Figure out your LT HR (get it tested) and train around there for those intervals. All your other riding when you're doing those intervals should be easy-peasy.

hammy56

Ive been riding 11 mo...did a few races this year, and one of my intervals is 2x30...as per my coaches instruction.

invwnut

The Cyclist Training Bible is a great book. Can't you build on your coach's advice? If not find a new coach or hit some training rides and meet a Cat 1/2 who can help you out. People love to help out and tell you what they know.

Velodad

Join a club that has juniors that race. A lot of the clubs let juniors join for free. Then you should get the help you need. Here, all you'll get is confused with all the different advice.

ridethecliche

At LT?

Well, you listen to your coach, and I'll listen to mine

hammy56

Yep, @ threshold. And two other rather more stressful intervals. V02() and Anaerobic.

NCH

Hm ok thank you. And I am on a team with a few other juniors who are all stronger than me. I do also have a friend who races cat 2 so I'll talk to him.

invwnut

just remember that you are still growing. So drink your milk.....no actually that you may be developing at a different rate than other juniors. Stick to a plan and let nature take it's course.

ridethecliche

Mine has me doing the same volume of threshold work, but with smaller intervals.

I.e. 4x10 instead of 2x20, etc.

He said something about a lactic acid adaptation, and how allowing your body to get used to to much of it was bad. In any event, the intervals target the same adaptations, but mine are just more spread out with respect to time.

I've seen a bunch of benefits from the coaching in the first 3-4 weeks already, so I've got no complaints.

It seems you don't either

pdedes

If you want to be serious about racing, start a training diary. Record things in it like morning weight, hr, training plan, results and anything else you think is relevant.

It's not that hard to develop a plan. Start with a base week. Figure out your weaknesses and use the appropriate intervals to train them. Increase weekly distance by 10-15% each week for 3 weeks. 4th week, return to base week distance.

Then up the next step for the next 4 weeks. and so on.

Listen to your body. Sometimes you need more rest than your training plan allows.

good luck

laduckslayer

Ride with these riders! Getting dropped is a beeoch and a great motivator. Soon, you will see gains in your ability and your confidence from riding in a group.

clausen

https://www.cptips.com/mileage.htm
https://www.pezcyclingnews.com/?pg=fu...atname=Toolbox

Psimet2001 

"Make me a training plan"

*poof* you're a training plan.

carpediemracing 

I think the most important thing will be to do group rides, hopefully with at least one ally, i.e. one "friend" who can supply some mental support. That could be anything from seeing a friendly face in the group to a wheel to hang on to when it gets tough to someone who'll sit up when you get dropped and ride to the end of the route with you.

The thing about bike racing is that it's not just about fitness, it's about learning how to draft, to sit in a group, to realize the difference between sitting in the wind and sitting on a wheel, riding predictably, learning how to handle your bike.

An unfit rider can do a lot if they have pack riding skills. A fit rider with no pack riding skills is a danger to everyone (including himself).

If bike racing were about fitness, I'd have kept practicing the violin. Or taken up Judo or something better suited to my high density, low center of gravity build.

Keep your ears open, ask solid questions, and instead of confronting those who offer what you think is bad advice, ask them why they think it's good advice.

For example, take this somewhat predictable scenario:

From-the-80s racer to a Junior: "Look, here, youngster, what you really need to do is to spin a 42x18 for 1000 miles before you even think about shifting into a bigger gear."

You: "Um, could you tell me the goal for that type of riding?"
You: "How will that help me?"
You: "What do I do after that?"
You: "How would I know I'm ready to use a bigger gear?"
etc etc etc.

Not You: "You old fart, everyone knows that's a load of bullhicky. How come I can drop you then? Well? I just need to do 2x20s until I puke. Git outta here loser."

Although training methods have changed dramatically in the last 20 years, riding tactics at the amateur level remain essentially unchanged. So those old folks that have no clue about training may have tons and tons of advice relevant to what actually wins a lot of races and, at worst, helps unfit riders finish them - pack riding skills and techniques. If you shut out anyone in the scene, you'll potentially lose a valuable teacher.

I suppose that applies in general. Don't burn bridges.

cdr