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During winter, I train indoors, mostly L6 short anaerobic efforts with short recovery and longer L4 efforts, moving slowly to more L4, less L6 and introducing a bit of L5 toward febuary.
I think its a very good approach for northern people who cant train outside much during winter time.
I'm a roadracer and I has always been riding with low intensity at my off season. This year i'm trying too ride only my mountain bike until january. Short and hard training sessions.
From january i'm putting in some LSD rides and Z3 and Z4 intesity intervals. I still keep riding my mountain bike single day a week. Hope it will make some good changes for my performance.
It's not the mountain you're climbing, it's yourself. If you don't want to know, stay at the bottom.
msl1985 wrote:I think my FTP is ok. I produce between 370 - 380W at my FTP and my weight is 68-70kg depending on the time of the season. The last four seasons i have been doing the same training procedure. This year i will try the reverse periodization.
First up, some background. For the past 2-4 years i have been more or less a road cyclist, the last two years saw me doing about 20000 kms in total. Intensity and duration varied but many of the kilometers came in due to my daily 37 km commute and some good long rides in the weekends. Some of it, not that much, came from some rides after/before work featuring various intervals such as 30/30, 40/20, various hill reps, sprints from a stand still and some longer less intensive workouts. All this training was done because i thought it was fun, i did very few races and didn't even have a license.
All this changed when my good friend convinced me to go back to XC mountain biking. In my youth and junior years (i am now 21) i raced a lot of XC. I was rather serious and had some pretty decent results, back then i just rode as much as i could and did some various loops and hill reps whenever i felt like it. My last year as an elite racer i worked with a coach who had me and my aforementioned friend do so many hours i believe eventually overtrained and suffered from massive fatigue. This happened right before i went to college and the partying and studying kept me busy and there was little time to ride my bike. After college i started working and also started riding quite a bit more, just for the fun of it.
However i am now looking for tips on how to train for the upcoming season of serious XC racing.
At my disposal i have a road bike, a mountainbike, a powerful light which enables me to train in the dark and i will probably buy a trainer very soon. So far i have been doing nightrides every wednesday on my mtb and some more mtbing in the weekends. I would like to start adding one or two trainer sessions in the week days and continue with the nightriding and weekend mtbing. With my work schedule i should be able to get some 3-4 workouts in during the week excluding the riding i do in the weekend.
Unfortunately i do not have the money to equip both my bikes with a powermeter, this forces me to rely on HR and perceived exertion. What i would like is for you guys to suggest some basic workouts which might fit in to my routine, this could be everything from very specific workouts with time schedules and HR zones to the familiar "find a lumpy course in the woods and ride it as fast as possible". I have been reading a lot about reverse periodization and i quite like the idea of short intensive workouts which gets longer as the season opener approches.
Thanks in advance,
FWIW, I start my off season with thresholod (L4) work and anaerobic (L6) work, progressing to more threshold as the off season progresses. It doesnt need to be complicated.
Say i do two trainer sessions a week, should i just do one with some threshold work and one with some FTP? The other rides during the week will probably be various interval sessions in the woods mixed with some longer more steady rides.
Any suggestions on how to do these without a PM at hand? I assume the 2x20 and 3x15 minutes can be done with HR, probably so the L4 work as it seems they are around 2-4 minutes long. But what about L6 work, do i just smash it for 30 seconds?
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