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few very long sessions or several shorter ones(7 posts)

few very long sessions or several shorter onesneube
May 10, 2002 10:17 AM
i've been riding 4-5 hours on saturday mornings, and 6+ hours on sundays.

small ring, mostly flat, well fed/hydrated. fun!

but despite 9+ hours of sleep sunday and monday nights, i'm still yawning on mondays and tuesdays, and it's wednesday night or thursday morning before i feel fully recovered. By 'fully recovered' i mean "fatigue is gone and i'm ready to put in a meaninful workout of any distance or pace".

my question is: am i better off shortening my weekend rides in hopes that i'll be able to put in usefull workouts on tuesday/wednesday/thursday??

My goals right now are to build endurance and a big fat base.

thanks guys!
re: few very long sessions or several shorter onesjay3000
May 10, 2002 11:40 AM
What are your goals?????
goals etcneube
May 10, 2002 1:09 PM
i'm a triathlete.

**ducks from flying tomato*

hey! before you all lynch me... i ride a standard road geometry frame, and fit right into the pack in cat 3's. if there's gonna be a crash, it's not gonna be caused by me! oh - the fruity tri-geometry bike comes out for race specific work and races only.

my goal is to build a rediculous base. in 2002, i'm training to train. long term, i'd like to make the jump from the age group ranks in tri up to pro. i can swim well, i can run well but my bike strength and overall endurance are far below the level of the slowest fast guys
Wow, you can ride 6+ hours on a road bike and you just started?Kristin
May 10, 2002 11:55 AM
I couldn't do that on my road bike if I tried. When I still had the hybrid and lived on the prarie path I would ride for several hours on the weekend and do at least two short rides during the week. I noticed that on weeks where I skipped the short rides, those long weekend rides really drained me. I hike too, and I've found that the same principle applies. If I don't do any excercise during the week and then try to walk 6+ miles at a time, it wipes me out.

Try adding two week night rides of 10 miles or so and see how you feel. It takes alot for a body to adapt to a road bike. (well, it has mine anyway.)
Sounds like...MrCelloBoy
May 10, 2002 12:15 PM
maybe you're pushing the mileage a bit. Although I think you're going to be yawning on Monday's back at work no matter what.
My approach in training for three Double Centuries this season has been to increase weekly mileage gradually (not more than 10% per week) over the course of several months than add some shorter interval workouts now that my base is established. It seems to be working well and the first double (Davis) is coming up next week. I feel well prepared for it. My approach is for the Davis Double to be kind of a "warm up" as it's fairly flat. Do more interval training in preparation for the Terrible Two (in June, 16,000 ft. of elev. gain) then train long and fast for a fast time in the Knoxville Double in Sept. (10,000' elev. gain).
re: few very long sessions or several shorter onesguido
May 10, 2002 10:11 PM
You might be ready for some speed intervals in the large chainring, in 2 hour sessions during the week perhaps, building up leg strength and power, which you can apply on the longer rides of the weekends.

If you're only going in the small ring, the cardiovascular system has probably plateau-ed at a certain aerobic intensity, and that's how you'll race. Sounds like if it takes two days to recover, you're going too long on the weekends, "overtraining."

All the coaching books say to vary the distances and intensities, long distances at low intensities to build endurance, which you've already done, and short distances at high intensities to build speed and power, which can be done after work on weekdays.

Go hard one day to break down muscle fibers, and easy the next just to expell lactic acid from your legs and recover.

On the weekend rides, if your goal is to win a 30 mile leg in a triathlon, that's what you should ride, or maybe 10% longer. No need to rack up the miles, now that you've got your base down. Quality over quantity. Specialization. Train for the event.

You'll feel better, your body will recover faster, regenerate, and you'll be faster on the weekend rides.
re: few very long sessions or several shorter onesJon Billheimer
May 11, 2002 5:41 AM
Hey Neube,

You're doing very well, regardless of the discipline you're training for. Two thoughts here. Since the big volume blocks are really stressing you, try cutting back your mileage by about half to two-thirds every fourth week to give your body a break and a chance to adapt to the stresses you've been subjecting it to. Rest is the most important factor in the adaptive training cycle.

You might want to try at least one intensity session during the week such as hills or intervals to develop strength and threshold power.

Second, there are two theories of periodization. The first suggests focussing on one energetic system or ability at a time, e.g. build endurance, then, strength, then power. This is the model that you're intuitively following. The second suggests maintaining a training balance throughout the year but manipulating volume and intensity from one mesocycle to the other. So for instance you'd do some speed and strengthwork year round, but increase the intensity and volume of this kind of work progressively as the competitive season approaches, while reducing somewhat lower intensity training volume. Once you've established a good cycling-specific aerobic base, I personally would lean toward this model.

I would think three or four months of the kind of work you're doing now, as long as you don't overtrain, will establish an absolutely awesome base from which you can begin more race-type training. Remember, the work you're doing now will carry over into next year as well.