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TCC Training

Old 01-15-17, 06:09 AM
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TCC Training

Hello guys. I am now in my period of quality and this is what I am doing (first week of quality training based on TCC book). I want to do SS and CR separately for 2 months:


Mon: 1hr @ Endurance Milles + 3x3' Cimbing Repeats [2'RBI]
Tue: 2hr @ Endurance Milles or Free MTB
Wed: 2hr @ Endurance Milles + 3x6' SteadyState [3'RBI]
Thurs: 2hr @ Endurance Milless or Free MTB
Fri: 1hr @ Endurance Milles + 10' Tempo
Sat: 3hr free with MTB @ Endurance Milles
Sun: Rest day or Recovery Ride


My idea is to increase the time of the series every week, for example, the next week are "Mon: 1hr @ Endurance Milles + 3x4' Cimbing Repeats [2'RBI]". A friend of mine has told me that to do this time of SS and CR is little, it's true?. I also want to alternate free outputs ...

After 2 months, I want to do OU (CR-IM) and PIs during 1 month.


What do you think about this?


Thanks in advance.


Kind regards.
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Old 01-15-17, 11:02 AM
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I think you're using way too many abbreviations. In any case, what you're training for matters a lot. The specific demands of that event matters a lot. How far away that event is matters a lot. There's a lot of important information you're not including if you're trying to get in good shape for a specific reason.

If you're just trying to ride faster in general and don't care when or where, then most anything will likely get you there.

But to be specific. 10 minutes of tempo is a waste of a day. 3x 6 mins steady state, assuming that's tempo again, is also hardly worth a workout designation, either. 3 x 3 minute climbing: again, too short.

If you're trying to do workouts, do workouts. Make your hard days HARD, make your easy days easy. If you've never ever done any of this stuff and it's all basically a test, then that's one thing (though again, wayyyyy too short), but I wouldn't make a schedule like this.

Tempo/steady state can be 45 minutes to 2-3 hours in a workout. 3 minute efforts can total up to 20-30 minutes. A nice workout I do at times is 7x3 mins with 3 mins recovery followed by 30 minutes of sweetspot/tempo.

Also, TCC = time crunched cyclist, no? 11 hours including a day off isn't time crunched in the least. That's more than I typically do at this point of the year and I'm gearing up to race in a few months!

Last edited by rubiksoval; 01-15-17 at 11:07 AM.
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Old 01-15-17, 11:17 AM
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The glossary of the acronyms: Carmichael Training Systems: A glossary of workout terms | ACTIVE

My idea is to be 2 months with this training and do another month of VOMax and Threshold.

The SS and the CR is just below the Threshold, isn't Tempo.

The idea was to start with 3x3 'and increase it weekly, for example: 3x4', 3x5'...

I training ofr marathons of XC, 80-100km with 2000-3000m.
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Old 01-15-17, 12:48 PM
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Originally Posted by gontxo_nos
The glossary of the acronyms: Carmichael Training Systems: A glossary of workout terms | ACTIVE

My idea is to be 2 months with this training and do another month of VOMax and Threshold.

The SS and the CR is just below the Threshold, isn't Tempo.

The idea was to start with 3x3 'and increase it weekly, for example: 3x4', 3x5'...
.
Sweetspot/ stedy state is sub threshold/high end of tempo. No reason to do for only 10 minutes. I'd start with 30 mins and go from there. Or 2x20, even.

Same with hill repeats. Why start at 3x3? Why not start at 6 or 7x3 and add to those? Seems like you're limiting yourself way too much in the beginning.

Generally you start with tempo/sweetspot and then threshold and vo2 max after that rather than sweetspot then vo2 then back down to threshold. In reality you can always incorporate a vo2 or whatever workout in any type of focused block. Like 4 weeks building sweetspot/tempo with 2x vo2 workouts mixed in, etc.

As it is, the 3x3 workout would generally be vo2 max (typically a minimum of 2.5 mins to illicit vo2 adaptions) so you'd already be doing that every week.

Anyway, I don't understand what you're trying to do with this schedule so back to your original question: I'd figure out the specific demands of my goal event and start working backwards from there with the most specific work happening closer to the event and more general work happening now.

My two cents.

Last edited by rubiksoval; 01-15-17 at 12:55 PM.
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Old 01-15-17, 03:38 PM
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Originally Posted by rubiksoval
Sweetspot/ stedy state is sub threshold/high end of tempo. No reason to do for only 10 minutes. I'd start with 30 mins and go from there. Or 2x20, even.

Same with hill repeats. Why start at 3x3? Why not start at 6 or 7x3 and add to those? Seems like you're limiting yourself way too much in the beginning.

Generally you start with tempo/sweetspot and then threshold and vo2 max after that rather than sweetspot then vo2 then back down to threshold. In reality you can always incorporate a vo2 or whatever workout in any type of focused block. Like 4 weeks building sweetspot/tempo with 2x vo2 workouts mixed in, etc.

As it is, the 3x3 workout would generally be vo2 max (typically a minimum of 2.5 mins to illicit vo2 adaptions) so you'd already be doing that every week.

Anyway, I don't understand what you're trying to do with this schedule so back to your original question: I'd figure out the specific demands of my goal event and start working backwards from there with the most specific work happening closer to the event and more general work happening now.

My two cents.

Hmmm...Is this best option?:

Mon: 1hr @ Endurance Milles + 3x5' Cimbing Repeats [3'RBI]
Tue: 2hr @ Endurance Milles or Free MTB
Wed: 2hr @ Endurance Milles + 3x8' SteadyState [4'RBI]
Thurs: 2hr @ Endurance Milless or Free MTB
Fri: 1hr @ Tempo
Sat: 3hr free with MTB
Sun: Rest day or Recovery Ride
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