Trainning Plans-Programs

A light bike doesn't replace good fitness.

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expan
Posts: 136
Joined: Sun Nov 29, 2009 7:39 pm

by expan

Post your tranning plan for this period
Also post your fitness level
It would be ideal if we can exchange thoughts concerning trainning protocols etc

by Weenie


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Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

Currently increasing FTP till March with weight and sprint training twice per week.
Roughly my day would look like this:-
AM 30mins spin.
Midday 2hr gym session including weight, ploys, ergo work,
PM 3 x 3 mins or hill climb, 2x20min etc.

From the end of March the effort range drops to sub-5min work only with the very occasional long ride (2 per week). Sprint work increases to 3x per week as well as the weights. Basic sprint efforts with the odd standing start and motor pacing (if I can find a pacer).

From Sept weights go back to two per week with a larger focus on overspeed, acceleration work, standing starts etc.
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

Gem
Posts: 30
Joined: Tue Dec 20, 2011 12:41 pm

by Gem

Monday: Day off the bike, yoga and core work.
Tuesday: (6x30 seconds on 3 minutes off, 10 minutes recovery) x3.
Wednesday: MIET 3 hours 30. Last hour just under assumed ftp.
Thursday: 2x20 plus 10 minutes at the end.
Friday: Day off the bike. Yoga.
Saturday: Winter series race or long ride (5 hours plus...)
Sunday: Easy hour or two with my girlfriend

There's a couple of hours very slow commuting on top of that.

expan
Posts: 136
Joined: Sun Nov 29, 2009 7:39 pm

by expan

Here is mine
Mon 2h00 Easy spinning with 40min fast spinning behind car
Tue Day off
Wen 2h30 up&down with sub FTP wattage
Th 3h00 mountains 2x20 at threshhold wattage
Fri 1h30 easy spinning
sat 2h30 2X10 at treshold with 60
sun 5h00 or longer ride LSD

chipomarc
Posts: 131
Joined: Mon Sep 19, 2011 4:56 pm

by chipomarc

You must do:

Mon- Long base miles
Tue- Long base miles
Wed- Long base miles
Thr- Long base miles
Fri- Long base miles
Sat- Long base miles
Sun- Long base miles

Dalai
Posts: 1491
Joined: Wed Dec 15, 2004 10:54 am
Location: Melbourne, Australia

by Dalai

chipomarc wrote:You must do:


Depends North / Southern Hemisphere, events in the schedule etc...

expan
Posts: 136
Joined: Sun Nov 29, 2009 7:39 pm

by expan

Dalai wrote:
chipomarc wrote:You must do:


Depends North / Southern Hemisphere, events in the schedule etc...


I agree with you. Depends also from goals and how close is racing period

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

Monday - 1 hour 30 cadence/ankling/recovery ride
Tuesday - 2 hour 30 zoned ride with these intervals in -
10 minutes lower zone 4 "sweet spot"
10 minutes lower zone 5 "threshold "
20 minutes upper zone 5
10 minutes lower zone 5
10 minutes lower zone 4
Wednesday - 1 hour 30 doing 5 minutes blocks of 60rpm in a big gear alternating with 5 minutes spinning.
:Thursday - day off/ gym and core work
Friday - 1 hour 30 to 2 hours hill repeats
Saturday - 3 hour base ride in zone 2
Sunday - 4 to 5 hours in the hill doing powerclimbs, brow sprints and 30-45 minutes threshold near the end.

expan
Posts: 136
Joined: Sun Nov 29, 2009 7:39 pm

by expan

It would ideal if you also post your category level

beardking
Posts: 261
Joined: Thu Dec 29, 2011 11:22 pm

by beardking

cat 4/ this will be my first year racing and last year was my first year of riding.

got 370watts on my ramp test at the end of october at which point I hadn't been doing any real specific training.
since then I've been doing 12-15 hours a week training (not all the same as what i posted) and my weights gone down from 80kg to 75.
should be doing another ramp test soon and hopefully my power will have gone up which coupled with the weight loss should give me a much better power to weight ratio. certainly feels like its working :D

expan
Posts: 136
Joined: Sun Nov 29, 2009 7:39 pm

by expan

beardking wrote:cat 4/ this will be my first year racing and last year was my first year of riding.

got 370watts on my ramp test at the end of october at which point I hadn't been doing any real specific training.
since then I've been doing 12-15 hours a week training (not all the same as what i posted) and my weights gone down from 80kg to 75.
should be doing another ramp test soon and hopefully my power will have gone up which coupled with the weight loss should give me a much better power to weight ratio. certainly feels like its working :D


What is ramp test? you mean laboratory test?

by Weenie


barry78
Posts: 58
Joined: Sun Feb 13, 2011 3:03 pm

by barry78

Racing cat 3
monday active recovery
tuesday sprint work and 10 min threshold intervals
Wednesday endurance work
thursday high cadenece work and 10 min threshold interval
Friday gym stuff
Saturday hill work low cadence
Saunday long ride either hills or long tempo and endurance intervals

Very little high intensity stuff at the min, but last power test after 4 weeks of the new program was up 10% on 5min and 10min and up about 100 watts on 10 sec sprint :)

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