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Help me with my weekly commute/training schedule

Old 12-27-07, 06:06 PM
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beebleb
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Help me with my weekly commute/training schedule

Hi all,

After reading some Friel and Carmichael (as well as BF) I think I'm ready to rethink how I ride each week. [EDIT: With the goal of becoming a generally faster, stronger rider and specifically to get to the stage where I can start taking pulls on my group ride (I largely hang on right now) and contesting the sprints). This is where I currently am:

* Monday (Rest/Drive to work)
* Tuesday Commute (5min L1, 20min L2/3, 3min L4) x 2
* Wednesday Commute (5min L1, 20min L2/3, 3min L4) x 2
* Thursday Commute (5min L1, 20min L2/3, 3min L4) x 2
* Friday Commute (5min L1, 20min L2/3, 3min L4) x 2
* Saturday Groupride ~(15min L1, 80min L2/3, 20min L4)
* Sunday Solo Ride ~(40min L1, 80min L2/3) or Sunday Hill Repeats (~30min L2/3, 20min L4/5)

These are very approximate (haven't been logging well enough) but basically I ride my commutes reasonably quickly, often going hard out on the one long flat or up the 5 minute steep hill, both efforts are above lactate threshold and then going aerobic all the way. I spend very little time in L1.

On the weekends, I go for my groupride (which pushes me, I'm not taking pulls yet so they're going a good pace) and on Sunday I try to take a longer ride (since I don't do any solo rides longer than 35 minutes during the week).

From what I'm reading I'm thinking of changing to:

* Monday Commute (20min L1, 10min L2/3) x 2
* Tuesday Commute (20min L1, 10min L2/3) x 2
* Wednesday Commute (20min L1, 10min L2/3) x 2
* Thursday Extended Commute (20min L1, 10min L2/3) + (10min L1, 60min L2/3, 15min L4)
* Friday Commute (20min L1, 10min L2/3) x 2
* Saturday Groupride ~(15min L1, 80min L2/3, 20min L4)
* Sunday Solo Ride ~(40min L1, 80min L2/3)

The main change is during the commute. The Monday rest day is gone. Instead I do the commute trips at an easier place, spending most of my time in L1 but a third in L2/3. Either way, not getting close to my lactate threshold.

Then I'm bulking up Thursday, taking the same easy route into work, but doing hill repeats on the way back and staying aerobic (but not L1) for the rest of it.

Sunday becomes a dedicated endurance day, no hill repeats since I'm going to be getting them on Thursday.

Any suggestions on whether this would be an improvement? One question is during the regular commute days. The Carmichael/Lance 7-week book (which I don't find too impressive), would have me doing 30-45 minutes in L1 with no L2/3. I know that recovery is important, but L1 hardly feels like riding at all, and I'm also taking into account Joe Friel's latest that he sees some benefit of harder exertions during base.

Last edited by beebleb; 12-27-07 at 07:11 PM.
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Old 12-27-07, 06:39 PM
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UmneyDurak
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Well what is your end goal?
Generic advice: Seems like all you have is intervals. Try limiting them to 1-2 days a week and put in longer z1/2 rides during a week.
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Old 12-27-07, 07:10 PM
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End goal this year is probably get up to the front of the group and start taking pulls and be strong enough to do that. Racing isn't out of the question but isn't an immediate concern.

So more time in z2?
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Old 12-27-07, 10:50 PM
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It looks like your longest ride of the week is 2 hours. Daily riding @ 1 hr?

If that's the case, your body will handle quite a bit of intensity. I would block train L4 (2x20's) Tues/Wed/Thurs, Fri Easy, Group rides on the weekends and off the bike completely on Mondays. If you're committed to commuting that day regardless, ride recovery zone (lowest of the low zones). If you're feeling frisky, recovery spin on Thursday and do VO2max workout on Friday before the group rides on the weekend.

Just my thinking.
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Old 12-28-07, 01:15 AM
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Hmm... Sounds like what I'm doing now, but taking it harder on the weekdays; which is certainly do-able. Very at odds with the Carmichael programs which have a fair bit of L1 in them. That being said, I've improved by leaps and bounds in the last 7-8 months doing what I've been doing.
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Old 12-28-07, 01:21 AM
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Trying to do 2x20s on my commute would also be a challenge; all out all the time pretty much since I get pauses for traffic lights etc?
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Old 12-28-07, 05:31 AM
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Originally Posted by beebleb View Post
Hmm... Sounds like what I'm doing now, but taking it harder on the weekdays; which is certainly do-able. Very at odds with the Carmichael programs which have a fair bit of L1 in them. That being said, I've improved by leaps and bounds in the last 7-8 months doing what I've been doing.
Loads of L1 is great, if you have loads of time. I find the Carmichael programs that I've read/heard assume you have loads of time to ride. That's the only reason you would do loads of L1/L2. If you're time constrained, you should be riding much more "SST" (borderline L3/L4 based on power, but bottom of L4 usually for HR).

This is the eternal debate, but at the end of the day, the further you reduce time, the more you need to increase intensity. You should need the recovery days when you get to them. If you're not needing them when you get to them, you're probably going too easy the rest of the time. That's just my take anyway. I know when I get to a recovery day, my legs are begging me to take it.
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Old 04-07-08, 05:29 PM
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Just to bring this back up, does anyone think that with the small amount of volume here, I can pretty much go as hard as a I want during those 30 minute commutes?
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Old 04-07-08, 05:39 PM
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The only thing I'll offer is what many people told me as well as what I read - spending time training in L3 is almost worthless. If you feel good, increase L4 (power intervals). Use L1 and 2 for recovery and easy days.
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