Weight Weenies
* FAQ    * Search    * Trending Topics
* Login   * Register
HOME Listings Blog NEW Galleries NEW FAQ Contact About Impressum
It is currently Sun Dec 04, 2016 1:47 pm
Recently the board software has been updated and there are some known bugs/failures:
- Avatars are currently not being displayed ✔ FIXED
- Tapatalk connection is currently broken ✔ FIXED
- Avatars cannot be uploaded ✔ FIXED

Please note that we will soon do some changes in WW board template design in case to get a fully mobile/desktop responsiveness board!
If you find more errors please post it here: http://weightweenies.starbike.com/forum/viewtopic.php?f=7&t=139062


All times are UTC+01:00





Post new topic  Reply to topic  [ 5 posts ] 
Author Message
PostPosted: Wed Nov 09, 2011 12:39 am 
Offline

Joined: Tue Sep 16, 2008 12:03 am
Posts: 301
Location: Melbourne
I'm building my training plan for the next 3-4 months and have decided after going over previous years training data that I burn myself out. My training data would typically consist of around 5-7 hours per week at it's maximum (I was racing a grade at the time) but it would get to that point quite quickly, ramping up in volume and intensity rapidly. The result was that I fell over usually about 2/3 of the way through the season.

The question I have is what do you recommend is a reasonable ramp up rate in terms of duration and intensity? I've re-written my training plan and this time I want to get to a point where I'm doing around 12-14 hours per week eventualy with about 10 months time as my peak in terms of fitness. My plan now has the ratio of high intensity ( L4/5 - e.g. 2 x 20's, 4 x 5's etc) sitting at about 20% of total volume. I've read somewhere (but can't remember where) that I should be increasing volume by about 15% every 4 weeks whilst keeping the ratio of intensity the same. Is this right?


Top
   
Posted: Wed Nov 09, 2011 12:39 am 


Top
   
 
PostPosted: Wed Nov 23, 2011 10:34 pm 
Offline

Joined: Fri Aug 19, 2011 6:18 pm
Posts: 76
I would never ramp up more than 10% pr.week and I would never make a running plan for more than a 24 weeks window and the shorter the target event/race is, the shorter the build period should be imo(Unless one is a Pro gunning for WC or Olympics or so, but those are extremes to the norm).

I would also construct a build phase like this:
- 1 week day is total rest, at maximum do some stretching or core strength workout and keep whatever you do on that recovery day below 40 minutes. My lazy day is always Monday, cause I in general hate Mondays. My buddy uses Fridays as he wants to allow himself to go out and drink on Fridays.
- 3 weeks building, hard/harder(110% hard)/hardest((1,1*1,1=1,21)121% hard), then a recovery week(75% isch hard) with -25% length on the total training pass parts but same intensity on the intense parts of the training, they are just shorter. Then repeat 6 times for a 24 week program or 3 times for a 12 week, etc. Finish with a recovery up to the target event of cause and make the last recovery week especially easy so you're max ready for the target event(assuming the target event is held on a Saturday/Sunday of cause, otherwise adjust the weeks so it fits, ie a training week can start on Wed and end on Tuesday if it "fits" better)

The general rule you've read sounds right, but I would up the scale a bit and say 10% pr.week, which works, if one remembers the recovery week every 4 weeks.

Hope it helps.

_________________
My Intro, TT bike and Aero/WW Upgrade plan
"A forum post should be like a skirt - long enough to cover the subject material, but short enough to keep things interesting."


Top
   
PostPosted: Fri Nov 25, 2011 2:37 pm 
Offline

Joined: Sat Dec 13, 2003 2:25 am
Posts: 4773
Location: Canada
The biggest problem that people have is trying to 'design' a programme in advance. That is simply impossible.

What you need to be doing is listening to what your body is telling you throughout the season (and the off-season). The way to do that is with periodic testing to determine your fitness, using that data to re-set your levels, designing a new programme for your next macrocycle around those revised levels and executing that programme.


Top
   
PostPosted: Tue Nov 29, 2011 5:59 am 
Offline

Joined: Fri Aug 19, 2011 6:18 pm
Posts: 76
I do that at the end of every 4th week, the recovery week, just not a fully out test, cause then the recovery would take more than a day, but yeah forgot that. I personally just don't adjust my program right now, as that takes lots of experience.

_________________
My Intro, TT bike and Aero/WW Upgrade plan
"A forum post should be like a skirt - long enough to cover the subject material, but short enough to keep things interesting."


Top
   
PostPosted: Tue Nov 29, 2011 2:30 pm 
Offline

Joined: Sat Dec 13, 2003 2:25 am
Posts: 4773
Location: Canada
Yes, that is true, it does require experience. It also requires objectivity. I would recommend that you look around for a good coach in your area and try it. After awhile, you will get the hang of it and will be able to do it yourself (either that, or you will realize that it is really valuable and that you can't do without it).


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 5 posts ] 

   Similar Topics   Author   Replies   Views   Last post 
There are no new unread posts for this topic. Post ACL Reconstruction Plan

in Training

momentofclarity

2

361

Tue Aug 16, 2016 7:44 pm

spdntrxi View the latest post

There are no new unread posts for this topic. Weight reduction plan for ROSE X-LITE TEAM

[ Go to page: 1 2 ]

in Road

Xico

19

2081

Thu Mar 31, 2016 9:14 am

Xico View the latest post

There are no new unread posts for this topic. Why else do you do for training?

in Training

jmaccyd

9

1186

Mon Oct 31, 2016 10:10 pm

xena View the latest post

There are no new unread posts for this topic. Night training and being seen

[ Go to page: 1 2 ]

in Training

Devon

15

1325

Mon Dec 21, 2015 7:11 am

Devon View the latest post

There are no new unread posts for this topic. training wheels

[ Go to page: 1 2 ]

in Everything wheels

blondie

17

1438

Wed Sep 07, 2016 5:58 pm

sinikis78 View the latest post


All times are UTC+01:00


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
Powered by phpBB® Forum Software © phpBB Limited