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Throw me a bone (winter training Q)(3 posts)

Throw me a bone (winter training Q)Woof the dog
Dec 29, 2001 1:59 AM
Couldn't ride july+august+part of september. Its obvious I didn't progress this year since june. I am a climber, but love tt. Since september, I've been getting used to riding at normal intensities, so I rode as much as I could like 3 or 4 times a week usually 30 miles, sometimes 40. At the end of november I decided to spend this winter training a lot for racing starting in march. I have been almost consistent since november about my riding (doing them 30 milers at a fairly high pace but I did not work on my climbing or endurance), and for this winter break (starting dec. 15th) I am very consistent with my training doing some kind of workout every day. Since dec.15th, I had only 2 days off (amazing its happening) having done many 1 hour roller sessions, 2 or 3 1.5+hour roller sessions, 4 days in the gym, and some brisk walking when not riding a bike at all. Also did a 3 hour ride last thursday. All the roller sessions were done with no intensity at first, then some 3-4 minute long spinouts in the 53/12. Sorry to put you through all this reading!

As I understand, right now I need to get some base miles, but it is very hard to do long rides on rollers. 2 hours is pushing it and my crotch won't take more than that either (I will stop being a dog in heat) and I am not even sure I got enough time. I can keep riding 1 to 1.5 hour rides on rollers like every day and kind of take it this easy up until spinclasses starting ~jan.20th, OR I could throw in a bunch of three hour rides outside + more gym with high repetitions and upper body OR you tell me what I should do! Just when should I start interval training (spin classes)? Is it too late to work on long(?) easy miles and should I concentrate on endurace/speedwork pace? I am lost, no job, no money to buy training books, only got time to write this and hope you guys help your bro out.

Muchas gracias

Woof the dog.
re: Throw me a bone (winter training Q)Jon
Dec 29, 2001 5:34 AM
Dear Canine Comrade,

Actually what you've been doing is going to be your base if you're starting to race in March. At this
point you should try to do one long ride per week, 21/2 to 31/2 hrs. You should also start to build
toward some race intensity workouts. I'd start with throwing in some 30 to 40 min. tempos in longer
endurance type rides. Build over the next three weeks to about 1 hr. tempo in a 2 hr. ride. Then
cut volume and intensity by 1/2 the 4th week. The next block, do 1 sub threshold session per week, about
3 to 5 beats per min. under your LT. Start with 3 x 8 min. with 3 or 4 min. rests and work up to
3 x 12 min. The 4th week, do R&R again. The next 3 week block, continue the cruise intervals, and
if you feel strong enough do one other session of 3 min. intervals all out, with 3 min. recoveries. Start
out doing 4 intervals and build to 6. This will take you up to the start of race season. On non-interval
and/or non long ride days, ride about 1 hr. very easily. Take at least one day completely off the
bike. When you start doing threshold intervals cut your weight training back to bare bones strength
maintenance work. You need time to recover from the hard sessions on the bike. Hope this helps
a deserving mutt. Others may have more suggestions.
thanxalot!!! nmWoof the dog
Dec 29, 2001 10:36 PM
nm