Moderator: Moderator Team
As a healthy 42yo I tend to follow a pretty standard endurance training model based around simple periodization and have done for a number of years i.e. base & build, although I work around the lack of available volume during base by upping the intensity slightly to including a fair amount of SST. I pay attention to my nutrition and eat a healthy diet (95% of the time ).
Currently I am building towards an initial peak in April and am able to get in about 6-9hrs per week which includes a fair amount of early or late evening trainer time, my typical week looks something like this:
Tue. 2x20 @ 93-95% LTHR
Thur. 3x10 @ >100% LTHR Cad 70-80rpm
Sat. 3x20 SST
Sun. 3-5hrs LSD (road) or 3x20 SST
However I have a 4 week period coming up over Christmas where I will not be working so I plan to make the most of this available training time & hopefully the weather shouldn't be too bad so I can actually get out and off the trainer during daylight, It maybe cold and wet but I can handle that I also now have some simple lights which enable me to get out earlier so I'll be able to get most of my riding done before lunch and still have family time. With the aim of working my aerobic engine I'm planning on getting in at least 2 full weeks of training, here's what I'm looking at doing at the minute, 3 & 2 day blocks of med-low intensity on the road with a recovery/rest day in between, something like this:
Day 1. 2-3hrs with 30-40mins med intensity (i.e. SST)
Day 2. 2-3hrs with 30-40mins med intensity
Day 3. 3-5hrs LSD
Day 4. off
Day 5. 3-5hrs LSD
Day 6. 3-5hrs LSD
Day 7. Off
Occasionally some of my LSD rides I plan on breaking up into 2 a day sessions i.e. 2-3hrs AM and 2-3hrs PM, I'll also have some stretching and some simple & light core exercises using resistance bands thrown in there too.
Thanks for reading, what are your thoughts on this approach?
I'd replace the 3x10 with another 2x20 or a 2x20 over/under workout.
As a complete aside, you sound like a motivated rider training wise, before saying they are too expensive etc, etc, have you ever thought investing in a powermeter? Those LTHR are not a bad gauge for intensity but you would be way better off with a PM. Used PM arent THAT expensive, and it is really the best investment I have made cycling wise.
Any particular reason why you would consider replacing the 3x10 with another 2x20? Only asking as I used to work two of these into my week but I wanted to focus on improving my climbing by adding a few low cadence strength intervals during base.
I'd love a power meter and it's on my to get list but most of my spare cash goes on my family right now, maybe once Christmas is out of the way
I have tried the following lately: 2x20min @ 100% FTP and then added 3x5min @100% FTP @ 60RPM with 5min rests. I find its a nice way to add L4 work and to load the muscles specificaly to MTB riding. Plus, its not too hard and quickly done!
You could also just hit the 2x20min and work some low cadence sections within the 20min efforts, something like 5min normal rpm, 5min low rpm, etc,etc.
I dont think 3x10 are bad. What I meant is I think they are not the best bang for the buck for someone who wants to increase FTP, especially for a XCM racer like ACDC.
Maybe, if you hit a plateau, you could try switching to 3x10 @ 105% FTP but many other workouts could do the trick as well.
- Similar Topics
- Last post
- 3 Replies
- 1369 Views
Last post by Carcinogent
Fri Feb 09, 2018 11:38 am
- 0 Replies
- 602 Views
Last post by Conza
Fri Feb 16, 2018 1:52 pm
- 13 Replies
- 1566 Views
Last post by dmp
Tue Jan 09, 2018 4:38 am
- 5 Replies
- 775 Views
Last post by ms6073
Sat Nov 25, 2017 12:33 pm
- 7 Replies
- 973 Views
Last post by robertbb
Wed Oct 18, 2017 2:25 am