Tuesday, September 26, 2006

October - Month 1, 2007

Periodic goal - Maintain energy, have fun. Stay healthy and focused. Maintain quality and mental tasks during training.

I have 9 high intensity sessions planned for this month. 7 of them are threshold (I-3) sessions, while 2 are distance sessions (16km TT - I-4).

Each week has 1 rest-day planned, but as always - listening to my body is nr. 1 priority. If I need more rest, I'll simply take it.

Each week also has 3 core-strength sessions, as I described recently in an earlier posting. Other than that, I've got easy, I-1 rides scheduled. Total monthly training load is just over 60 hours.

6 Comments:

Blogger PolishPostal said...

Could you please elaborate on your zones (ie I-3).

Thanks.

15:45  
Blogger Skibby said...

Mags,
I'm going to try and improve my 3k pursuit time over the winter. I want to get a srm and train with power. I'm having a discussion with a track sprinter friend about training. He has good ideas about intervals and training myself to ride the watts needed to improve my time. However, he thinks that the road and cx racing I do is detrimental to becoming faster. He sez that rather spending too much time at threshold or below, is wasting my energy when I should be focusing on the 5 minutes at max intensity that I need for the pursuit. What do you thnk? I don't have the time to train that you do, I can only get in 5-10 hours per week...

17:50  
Blogger mags said...

Skibby - great question. Very difficult to answer, in a short posting at least. :)

First of all, neither extreme is going to work. In other words, only going slow or only going hard will not yield optimal results. This has been proven over and over again. A combination is what you need.

Even in a short effort, such as a 3K or 4K, you are relying heavily on the aerobic system and a much smaller part of the anaerobic system.

With say, 10 hour a weeek, you can do 2-3 hard efforts a week and the rest should be I-1 or I-2. Try to periodize the training, so for the first 2-3 months in the winter - do 2 I-3 interval sessions and maybe only 1 I-5 session a week. Later, when you get closer to your competitive season, run 2-3 I-5 sessions a week.

Remember to listen to your body and do not stretch it too far. You have to allow for adequate recovery.

You might also find it effective to plan a very high intensive block once every 4-6 weeks or so. During this 5-10 day period, try only focusing on I-3 to I-5 sessions (maybe as many as 6-13 over a 6-12 day period). This is very tough, but will give you tremendous gains with relation to your Max VO2. During these blocks, it becomes extremely important to listen your body, if you overdo it - it will have a negative effect.

If you look at the training program of any top-level pursuit rider, it will still consist of about 75% - 80% easy riding (I-1 to I-2).

In your 10 hour week, maybe 2-3 hours would be hard (I-3 to I-5) and the rest can be easier 2 hour rides. Hope this helps. It's a bit hard to answer this question, but if you want more info - let me know and I'll do a blog entry on it.

mags

13:18  
Blogger Skibby said...

Great info, one more question. I still want to do 1 hour crits, and the weekly Thursday night track series. My friend is wary of me doing that type of racing, unless I fit it into my training phases. What do you think? The Thursday night races are short scratch races, miss-n-outs, longer point races and madison races. I don't want to give them up because I thoroughly enjoy them. I am now a Cat 2 on the track so I don't have to worry about omnium points and trying to upgrade. In addition is there any benefit to doing 60 mile road races in the spring or will that tire me out to much to do my specific training?

18:57  
Blogger mags said...

Skibby - About the 1 hour crits, if they are anything like what I suspect them to be, they could be great for your training. If not, you can make them great. :) 1 hour crits should be balls to the wall racing at high intensity. This should nicely serve your greater goal of becoming a better pursuiter.

Longer races on the road and on the track will also be great for oyur training. You just have to be flexible and work them into your overall training plan. Also remember that if you don't mind sacrificing a race result, then you can always use some of the races for training. Overall, races are fantastic for most training efforts.

And like I said earlier, it's not all hard - the longer, slower easier rides are just as important...

mags

12:54  
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