Moderator: Moderator Team
I have the following training hours available to me each week:
Weds: 2 hours
Sat: 3 hours
Sun: Up to 4 hours (although normally 3 hours)
My objective is road racing in events between 2-2.5hrs duration on undulating terrain (few races have climbs longer than a couple of minutes).
At the moment I am basically doing all rides at tempo pace or above. The Wednesday session will include attacking rises in terrain at maximum or a couple of steadier threshold efforts. Saturday is basically the same but the longer climbs mean I pace myself more. Sunday I consciously try to keep a lid on going into the threshold zone.
I don't have a power meter so it is HR and perception of effort.
My question is: am I making the best use of my time? Should I add more structure to my Weds and Sat rides? Is it OK to insert, say, a 20min threshold effort into a 3hr ride or should I forget about what time I have available and do more classical intervals?
I may have to reconsider indoor training. I know the wife would prefer me doing that than riding at night.
I think your plan is good, more days would be better but it sounds like pure maximizing your time.
How is it feeling week to week? Are you feeling much improvement?
Maybe add a day or two of cross training/weight/pilates
Lots of weekend warriors have a similar schedule where they get most of their hours on the weekend and one day during the week. Any chance of riding a Tuesday night WC with maybe an hour to 1.5 hour warm up/cool down on your weekday ride. Nothing better at getting you in race shape than racing.
Last and most importantly buy a power meter and think about a coach.
Wednesday, 2x20 @ 95-100% FTP
Saturday, 3x20 @ 90-100% FTP
Sunday, 2x20 @ 90-100% FTP
I'd fill in the rest of the hours with slightly lower intensity riding, like 80-90% of FTP.
Basically, balls to the wall as long/often as you can handle
Do you suffer more when you train, or cannot train?
2011 Scott Addict R1 DA 7900 Matt black
2012 Scott CR1 Pro Ultegra 6700
2015 Specialized SWorks Tarmac Da 9000
2016 Specialized SWorks Tarmac DA 9100
Based on your schedule you have plenty of time to train for it weather permitting or any other life changing situations.
Go out and ride similar courses on the road each time accessing how you feel and writing down your HR, distance, average speed, time, road temp, weather conditions, wind speed.
Since you do not have a power meter it would be good to get one if you want to be serious about the data you will be getting. But if you can't you can still write down some of the data I mentioned and see trends from it.
Asses how you feel at the beginning, during and at the end of each ride so you can either Increase your effort over each course over a month time or take more time to recover.
I assume this is a road race you are doing so I would spend as much time on the road as you can and get accustomed to riding in all manageable safe weather conditions. Do the trainer to maintain your form so you can get out the next day.
Of course this is my view on this and do as you see fit. Good Luck.
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