Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  

Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Thread Tools Search this Thread
Old 01-25-08, 03:22 PM   #1
Senior Member
Thread Starter
late's Avatar
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,500
Mentioned: 46 Post(s)
Tagged: 0 Thread(s)
Quoted: 5486 Post(s)
Need help with my training program

I had intended to use a classic periodised program. But it isn't working out the way I planned.

Here's what this week was supposed to be...
Zone 1)95 min
Zone 2)70 min
Zone 3) 8

Here is roughly what I have done so far (I keep forgetting to turn the HRM back on after I take a break)
Zone 1) 30 min
Zone 2) 110 min
Zone 3) 3 or 4 min (not sure)

I have a trainer and a rower. What I do on both is warm up and then over the course of a half hour build in intensity slowly. I am usually at or in Zone 3 by that time, and need a break. A couple minutes later I come back and it's the same thing but a little easier for 15 to 25 min.

I need to work in some intervals. But it seems to me I need a different program.
I have one more workout this week, I am going to try Spinerval's Recovery and Technique.

Oh, I am 56 and a Clydesdale. I am losing weight now, but I have a long way to

I am improving rapidly; so I guess I could keep going like this. But I was hoping for something structured this year.
late is offline   Reply With Quote
Old 01-25-08, 08:07 PM   #2
just another gosling
Carbonfiberboy's Avatar
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 12,962
Mentioned: 45 Post(s)
Tagged: 0 Thread(s)
Quoted: 855 Post(s)
What works well for me is to do approximately what you're trying to do: have weekly zonal totals. So first: don't take a break. Stay with it steadily until you're done. Really try to do that even if it hurts a bit. If it's excruciating, well, you'll stop. What I do is mostly only do one thing during one workout. So I'd say, take Monday off, do zone 1 on Tuesday, do zone 3 on Wednesday, and zone 2 on the bike on Thursday and zone 2 on the erg on Friday. Then a longer zone 2 ride on Sunday. You might sandwich Wednesday's zone 3 between slices of zone 2. Just for an example.

Of course you won't only do zone 2 or zone 3 because it will take a bit of time to work up from resting to zone 2 or 3 HR. And do take your time ramping it up. That's why a recording and downloading HR monitor is so good.

At the zonal ratios and quantities you are doing now, I'd say you aren't ready for intervals yet. Try to work up to at least 30' of steady zone 3 during one ride before going harder. I'll do 1.5 hours of it, but my total volume is much greater. BTW, when I'm just starting seasonal periodized workouts, my zonal ratios are more like 1/5 zone 1, 1/5 zone 3 and 3/5 zone 2.

But if you're improving rapidly, keep on keeping on. You don't really need to do more until you stop improving rapidly.
Carbonfiberboy is offline   Reply With Quote
Old 01-26-08, 12:57 AM   #3
Senior Member
Join Date: Jul 2007
Posts: 975
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 54 Post(s)
Another fairly simple way to do things would be to use an "Advanced Trimp(Training Impulse)" system similar to that described by Friel to plan your workouts. For example, a workout with 10 minutes in Zone 1, 20 minutes in Zone 2, 15 minutes in Zone 3, and 5 minutes in Zone 4 would be [(10minutes x 1)+(20minutes x 2)+(15minutes x 3)+(5minutes x 4)]=115 Trimp Score. Periodize the days of the week by varying hard and easy days but increasing the trimp score on the hard days as the week progresses, producing whatever total score you can handle for the week then use that as a basis to periodize the weeks in the month. You could emphasize particular types of intervals or style of workout on the hard days as you see fit. It's still classic periodization, but using the Advanced Trimp scores makes it a bit easier to track. Provides some structure but with flexibility.

Last edited by Pendergast; 01-26-08 at 02:21 PM.
Pendergast is offline   Reply With Quote
Old 01-26-08, 07:59 AM   #4
Senior Member
Join Date: May 2006
Location: upper devonian
Posts: 894
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sounds like your doing fine so far. Seems your next step is to get increased time in Zone 3, and be able to sustain that for longer periods. If you feel you need that break after 30 minutes, try to push a little harder afterwards and stay in 3 slightly longer before dropping down. Once you can stay in zone 3 for an extended period then your probably ready for some intervals.

Couple other suggestions. Get Friels book "Cycling Past 50" and understand what he's teaching relative to yourself. Periodization may or may not be relative to you, or only valuable as a rough guide. Also, don't get so hung up on "plans" that they mask the fun and gains your getting now. Having goals is great, being flexible and informed in how to get there is better.

Maine? and I thought Ohio had a short cycling season. Good luck.
dewaday is offline   Reply With Quote

Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

All times are GMT -6. The time now is 07:44 PM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.
  • Ask a Question
    get answers from real people!
Click to start entering your question.