Sun - Race or long 3/4hour Z2/3 with some sprint intervals (maybe the race winner intervals)Z 5/6
Mon - very light 1 1/2hours Z1-2
Tues - Chaingang + commute Z2,3,4,5
Weds - VO2 Max interval 5 x 4min at 350W (Z5) otherwise Z2 (possible 10 mile TT here with Powertap ridden as training)
Thus - Chilled max 160W 1 1/2 or 2 hours (ride with the mrs)
Fri - Big FTP effort (maybe 1hr at ftp) haven't worked out which interval yet.
Sat - Race prep ride following guide from book.
Not sure on a warm up routine on race day. Most of our races have a 10 min breifing before the start so you tend to cool down a lot!
That program looks ok, though not sure what the race prep ride is?
As you commute 5 days a week, and your going to be doing long hard intervals on the friday, you probably need to make saturday a rest ride day. 30mins is enough, at about 50% of ftp on a flat block (1-3k) somewhere near your house. Just ride the 30mins at a leisurely pace, and do whatever cadence your legs feel like. It might be 80, it might be 100. Just cruise.
Also, if your not planning to peak for any specific races, you won't need to periodise your training. Though, you should consider a rest week every 3-4 weeks at about half your usual training stress so that your body will adapt and recover, and you will become a stronger rider because of it.
You need to be diligent about it though, and plan for it do be in your training program, and to stick with it.
The number 1 reason why riders start riding worse during a racing season is that they never 'unload'. They push out the k's week after week, and while their early season form is promising, by halfway through they are coming down with colds, feeling unmotivated, and generally not improving beyond their early season form.
I note you have a powertap and the 'the book', so you should read up on the performance manager part of the book. It is an invaluable tool when analysing your training.
I also recommend watching this video, even though it's aimed at triathletes,http://www.youtube.com/watch?v=7SFuG0KJuN8
What your looking for is the average tss score per day over a 3 week period of hard training. e.g. My guess is your doing about about 600tss a week?, or averaging about 85 per day. So on a recovery week, you need to aim at doing about 300tss for the whole week. How you achieve it is up to you. It can still include some hard efforts, but should generally be a reduced intensity and distance week.
If you follow the Performance Manager Chart, you should see the tsb just reach a positive number 2 to 3 times during this recovery week. This indicates that your body is recovered, and is ready for harder training than the previous month.
When you get back to hard training, you will feel motivated, your mind will be focused, and you will see higher power numbers across the board.
User Name wrote:
I hate to hijack this dude's thread,
but it is pretty much the same topic. Australia is a 'race all year' situation, so I wonder how bad it is -- if at all -- trying to stay fit most of the year. Sure, a lot of guys will drop off over Winter, but plenty don't.
Is riding hard-ish all year that
I know lots of guys at the local clubs who race 3 times a week all crit season, and they're often the better riders. ??
I was excited when I got Friels' book a few years ago, but was disappointed to find that it was more general and less specific than I hoped. And targetting a few races a year? What's up with that?! I'm not getting any younger, so I wanna race as much as I can.
It's generally ok to race all year, and just take a full week or 2 off completely once a year. You need to do this to give your mind a rest, and let your bodies hormones and adrenaline systems rest.
As above, and others have explained in this thread, periodisation isn't needed unless your aiming for a specific race(s). You still need an unload week every few weeks, but this can just be a 5/6 day period between two weekend races in a row where you just do a few recovery rides, with a mid range distance ride in the middle.
Friels book is ok, but really, I think 'the book' (Training and Racing with a Power Meter), and a quality powermeter, is a must for anyone wanting to train with a quantitative based method.
I don't specifically follow the training ride examples, but there is enough specific information in the book that anyone coming from a decent understanding of training principles, will be helped in improving their training regime by reading and applying the theory from the book.
< following info just for "User Name", or any other aussies
If your in aus (like me
), you can still purchase a powertap pro based training wheel from the US for under $1000, and get it imported without paying import duty and tax and such.
I bought my wheel when the dollar hit 1.05 in january, and I got it off ebay for just over 900 aus(950 us). With the limit being 1000 before they apply duty and taxes, you have to purchase when the dollar is good to ensure it comes in without being stopped.
Ebay only has three wheels under 1000 at the moment, cheapest is 916. Search for 'handspun powertap'. Handspun is a US mob that just build custom wheels. I got my wheel from a reseller of handspun wheels off ebay, with a mavic open4 cd rim, but they also do dt 450 or 465. Mine is still straight as a die too
But the cheapest I found just now was on wheelbuilder.com, http://www.wheelbuilder.com/dt-swiss-powertap-pro-special.html
for $899 US.
Just remmember, you have to wait for the item to arrive before purchasing anything else from overseas. If the item comes in with something else from somewhere else, you could be slugged for duty and tax on both items.
Since I got my wheel, i've been seeing improvements (comeback MMAS2 season
), and i've learn't a hell of alot about how to train more effectively.
I use a joule 2.0 (imported after wheel arrived), and it's an awesome computer too.
If your not too serious about your racing, then disregard this info. Just thought i'd chuck it up if you where interested (or if any other aussies are interested) in getting powermeter training happening on a budget.