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Need Suggestions For Designing Training Program(5 posts)

Need Suggestions For Designing Training Programpeterkg
Sep 11, 2002 10:14 AM
As a one year novice of road cycling, I have finally realized the importance of long base rides, interval training, stretching, weight workouts, stretching, etc. My question is, how to put it all together during the week? Weight workouts leave my sore for at least two days and I feel that I shouldn't do anything remotely difficult in the days before or after a long training ride. Any suggestions or examples of your training programs would help immensely. Thanks.
re: Need Suggestions For Designing Training Programfbg111
Sep 11, 2002 2:21 PM
I'm a total noob to this, but fwiw I train constantly for about 2 weeks (or 3 if I can handle it), then rest a week. I haven't found any good way to schedule weight workouts so that I'm not sore when I ride, so I figure it's better to do it and be sore and then give myself a week to recover, than to not do it at all. I'm also training for a triathlon, so here's my routine:

Sam: swim 3mi, ride 50mi
Mam: gym, weights (chest, tris, shoulders)
Mpm: run 5mi
Tam: swim 3mi, ride 30mi
Wam: gym, weights (lats, upper back, bis)
Wpm: run 3 - 5mi
Ram: swim 3mi, ride 20mi
Fam: gym, weights (lower back, legs)
Fpm: run 3mi.
nothing Saturday, start again on Sunday.

This a completely non-scientific routine, but it just seems to work for me personally. Initially, weight-training makes me very sore, but after a few weeks of a consistent workout routine, the soreness vanishes. But I'm definitely depleted at the end of two or three weeks of this, and then I take a week completely off. During the off-week, I go in to the gym to do abs and pullups, but nothing else. I may also take a quick ride around the 'hood after eating to keep the metabolism up. But otherwise nothing, just eating healthy and recovering.
Program and rest weeksPODIUMBOUNDdotCA
Sep 11, 2002 5:35 PM
You have a pretty good program but I would just like to mention that rest weeks are not completely off. They are still at the same intensity (with some at a lot less intensity) and then a lot less volume which allows your muscles/body to actively recover for another 3 weeks of beating the crap outta yourself.

Program and rest weeksfbg111
Sep 11, 2002 6:37 PM
What would you recommend for my week off then? How much less volume at the same intensity?
Feel free to contact mePODIUMBOUNDdotCA
Sep 11, 2002 5:33 PM
I have a lot of experience racing/coaching and would be more than happy to help you out with a program. The one below is a good program but the periodization of taking a week off completely is the wrong idea but just not the exact way to do it. Feel free to contact me at .