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Training program needed

Old 11-22-23, 06:42 AM
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Training program needed

Hello! 90days from now and there will be the first race of 2024.
For now i feel good with my training but i want to improve a lot.

I found this chedule online, that have includes also a bit of gym.

Can you rate it?
Kinda looks incomplete seems doesn't have any training regarding climbing.

1/7 rest or easy ride
2/2 15min warm up 8x1min sprint 2min recovery between sprints and 15 for cool down
3/7 2-3hours moderate ride
4/7 recovery/rest/easy ride
5/7 group ride or moderate ride with 5-8 high explosive sprints
6/7 race simulation plus 5-10min high cadence
7/7 long ride + weight exercise (squat, deadlift,lunges,calf)

i don't know how to explain my current training,
Here are two of my top tier rides from this month.

Ride one.
AvSp 37,1 km/h
Max S 60,0 km/h
Average HR 155 bpm
Max HR178 bpm
Cadence Average 91
Max Cadence 118
Kcal 905
Weather temperature 22 ℃
Time 1:12:03
total km 44,56
Elev Gain 201 m

Ride two.
AvSp 38,1km/h
Max SP 54,1 km/h
Av HR 153 bpm
Max HR 179 bpm
Cadence Av 92
Max Cadence115
Kcal 864
Temperature 24 ℃
Tempo trascorso 1:10:15
44,61 km
time1:10:15
elev gain 204 m

Both rides were in windy condition, half tailwind and half headwind.
The circuit parts were the climb is located is long almost 15km


EDIT:
i was thinking to made this modification on the schedule.
day 3/7 moderate ride on climb (max 155bpm)
day 6/7 instead of the race simulation, doing the motorpacing with high cadence
also i forgot to add that my max hr on paper should be 189 but i can go highter easily.

Last edited by CrowSeph; 11-22-23 at 06:54 AM.
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Old 11-22-23, 06:54 AM
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What kind of races are you training for?
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Old 11-22-23, 07:52 AM
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Your two example rides don't seem very hilly. What type of hills are in the races? Short and steep, or long and moderate, etc?
My local longer climbs are around 1 mile / 1.6 km and 300 feet / 90 meters. So about a 6% average grade. A hill that long is a much longer duration than the local 30-40 second long short steep climbs. I'd need different training for these two types.

I don't race, but I assume that hills will be a big factor for riders trying to drop other racers. And in general, short hard efforts and quick recovery, repeated, is typical for races.

Max heartrate is varied a lot for different riders. I'd go by your recorded max on the hardest trainer efforts.
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Old 11-22-23, 08:20 AM
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Originally Posted by CrowSeph
also i forgot to add that my max hr on paper should be 189 but i can go highter easily.
There is no meaningful max hr on paper. It varies massively between individuals of the same age, gender and fitness.
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Old 11-22-23, 08:35 AM
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If you were on a road bike, ride 2 is beast mode - 38.1 Km/hr with wind and 204 m elevation gain.

The question is what kind of racing are you going to do and at what level of completion? When you are on a group ride, what are your strengths and weaknesses. The endurance component of your training has to be enough for the duration of the race. Is the race a hilly 100 mile P/1/2 race or a Cat 4/5 15 lap criterium on a one mile course. I know Europe rates categories of racing different from the US.

I do a lot of motor pacing. If you want to optimize the benefit, do it the last month prior to racing.
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Old 11-22-23, 03:45 PM
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Originally Posted by Hermes
If you were on a road bike, ride 2 is beast mode - 38.1 Km/hr with wind and 204 m elevation gain.

The question is what kind of racing are you going to do and at what level of completion? When you are on a group ride, what are your strengths and weaknesses. The endurance component of your training has to be enough for the duration of the race. Is the race a hilly 100 mile P/1/2 race or a Cat 4/5 15 lap criterium on a one mile course. I know Europe rates categories of racing different from the US.

I do a lot of motor pacing. If you want to optimize the benefit, do it the last month prior to racing.
Originally Posted by rm -rf
Your two example rides don't seem very hilly. What type of hills are in the races? Short and steep, or long and moderate, etc?
My local longer climbs are around 1 mile / 1.6 km and 300 feet / 90 meters. So about a 6% average grade. A hill that long is a much longer duration than the local 30-40 second long short steep climbs. I'd need different training for these two types.

I don't race, but I assume that hills will be a big factor for riders trying to drop other racers. And in general, short hard efforts and quick recovery, repeated, is typical for races.

Max heartrate is varied a lot for different riders. I'd go by your recorded max on the hardest trainer efforts.
Originally Posted by PeteHski
What kind of races are you training for?

The 2023 season were full of criterium, most on flats.
The hills were the following:
- One criterium with 5kms climb (starting with 500m of 15%) pretty tought, that race i run alone because i lost the head of the course but still too fast for the rest of the group
- One marathon, 90km total and last section were 5km, after a good race that was a bit hard too.


on climbs i suffer a bit, during the season of 2023 i won the second place of the regional ranking for just 6seconds. But i have to admit that the first guy really deserve it since is pure climber.
As requested here some climbing stats.

date 6 oct 2023
AvSpe 25,1 km/h
Max Speed58,5 km/h
Av HR 144 bpm
MaxHR174 bpm
Cadenza 79
Max Cadence110
Calorie 1.608
Temperatura 21 ℃
Time 2:38:28
distance 61,07 km
elve. 1.453
m

here the graps.



probably with a bit more efforts i could get a better time.

thanks!
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Old 12-13-23, 04:57 AM
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Originally Posted by CrowSeph
Hello! 90days from now and there will be the first race of 2024.
For now i feel good with my training but i want to improve a lot.

I found this chedule online, that have includes also a bit of gym.

Can you rate it?
Kinda looks incomplete seems doesn't have any training regarding climbing.

1/7 rest or easy ride
2/2 15min warm up 8x1min sprint 2min recovery between sprints and 15 for cool down
3/7 2-3hours moderate ride
4/7 recovery/rest/easy ride
5/7 group ride or moderate ride with 5-8 high explosive sprints
6/7 race simulation plus 5-10min high cadence
7/7 long ride + weight exercise (squat, deadlift,lunges,calf)

i don't know how to explain my current training,
Here are two of my top tier rides from this month.

Ride one.
AvSp 37,1 km/h
Max S 60,0 km/h
Average HR 155 bpm
Max HR178 bpm
Cadence Average 91
Max Cadence 118
Kcal 905
Weather temperature 22 ℃
Time 1:12:03
total km 44,56
Elev Gain 201 m

Ride two.
AvSp 38,1km/h
Max SP 54,1 km/h
Av HR 153 bpm
Max HR 179 bpm
Cadence Av 92
Max Cadence115
Kcal 864
Temperature 24 ℃
Tempo trascorso 1:10:15
44,61 km
time1:10:15
elev gain 204 m

Both rides were in windy condition, half tailwind and half headwind.
The circuit parts were the climb is located is long almost 15km


EDIT:
i was thinking to made this modification on the schedule.
day 3/7 moderate ride on climb (max 155bpm)
day 6/7 instead of the race simulation, doing the motorpacing with high cadence
also i forgot to add that my max hr on paper should be 189 but i can go highter easily.
The programme looks very generic. There are lots of these available, including freebies that we give away. As a training plan itself it doesn't explain how you would progress things (which it may not have intended).

If you want to be at your fittest in 3 months or whenever your races start, then you'd need training that helped you reach that goal. Generic programmes simply won't do that. In the next couple of days we'll have a 14 day plan available (for free) on our website, which is hopefully more useful.
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Old 12-13-23, 05:43 AM
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Originally Posted by Ric Stern
The programme looks very generic. There are lots of these available, including freebies that we give away. As a training plan itself it doesn't explain how you would progress things (which it may not have intended).

If you want to be at your fittest in 3 months or whenever your races start, then you'd need training that helped you reach that goal. Generic programmes simply won't do that. In the next couple of days we'll have a 14 day plan available (for free) on our website, which is hopefully more useful.
Awesome. Can I have the link please
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Old 12-13-23, 06:12 AM
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Originally Posted by CrowSeph
Awesome. Can I have the link please
Our website is www.cyclecoach.com as yet i haven't decided where the free training plan will go
Ric
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Old 12-20-23, 12:45 PM
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Originally Posted by CrowSeph
Awesome. Can I have the link please
if you go to my website and subscribe to the newsletter via the pop up box the training guide and plan will be emailed to you
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