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Dec 12, 2001 12:14 PM
Happy Holidays people! I was wondering what you think about this. Since Nov.1 I have been doing 8minute intervals 4x over about 60-90 minutes with low cadence on hard weeks where the resistance is high and fair cadence on easy weeks where the resistance is a little less. My legs look great and feel even better. I do this about 5 to 6 times a week followed by protein drink and on the bike carb/protein drink. I am plan to continue this with a slight increase in workout between now and Jan. Then transitioning into on the road workouts in mid Jan. before switching eniterly to the road.
Where I live has lots of mtns and hills to work on my saddle muscles and climbing muscles during mid Jan. on. I also have a local track I can use anytime. What do you think about this schedule and any suggestions would be nice. I feel I have definitely had progress. I am a cat 4 and put over 4500 miles on my bike last season. I hope to increase it to 6500 this season with more specific training.I am 132 lbs in summer and like 136 now. I am a good climber but have a hard time with flat sprints and sustaining long power climbs.
I want to work on climbing and strength. Endurance is pretty easy. Sustaining high cadence is pretty easy for me too. I want to have more anerobic though. Thanks for your time! Have a nice X-mass and thx
My experience tells me. . .allervite
Dec 12, 2001 12:36 PM
Your program is going to make you powerful. You will get faster on the flats and be able to push bigger gears. However, this is not going to improve your climbing as well as other things might and it will not do much for your sprint either.

I assume you want to focus on your strength (climbing) and on your weakness (sprinting).

To climb better you could do the same workout on an incline. Prop you front wheel up if you are on a trainer (this makes a big difference).

Sprinting is a combination of leg speed and power with leg speed being the most important. Try downhill sprints in a light gear, one legged pedaling, and other leg speed/coordination drills. That track could really help you here.

These are just general suggestions.
Time for BalanceJon
Dec 12, 2001 12:53 PM
I agree with allervite. At this point you probably need to reduce your strength training frequencies
on the bike (not eliminate) and start to incorporate some speed and muscular endurance work
as well.
Dec 12, 2001 1:37 PM
As atated earlier, sprinting is a combination of being able to pedal a high gear, and pedal it quickly, as well as being able to place yourself in the peleton to be able to utilize this ability and win. The race isn't always won by the strongest rider, but not being strong won't get you there either. You're building strength, and that's good. However, you're going to need to do some high speed rides and work on your pack tactics. Track racing will develop your pack skills, sprint timing, and placement in the pack. If you have access to a Powertap or Computrainer, you will be able to find the cadence that you can generate the most power at -- and you're probbly going to find it's higher than you thought. You also need to work on your jump, and lower candence work WON'T get you there. Get into some group rides where they do some sprints (for road signs or whatever), utilize the track when you can, and work the strength on the road.
Dec 12, 2001 2:17 PM
This is great! Great advice and thanks! I am more interested in climbing power and climbing cadence than sprinting unless its springitng uphill. All the races I want to win this year have an uphill finish with few exceptions. Your advice is right on though and very articulate. Also, I am not sure how to approach the track which is like 3 blocks from my house ( highly accessable ) and brand new. No one is usually there so I can have pretty clean runs. This is important for me to utilize as well so some advice concering that would be helpful. I really appreciate the time given for a response and I will take it very seriously. When should I transition on to the road? Any specifics on climbing and the track use would be great. Thanks again
Dec 13, 2001 11:03 AM
To be a better climber, climb more. Try mixing up long and short climbing intervals. Try seated intervals, standing intervals, high cadence, low caden cadence. Try to figure out what you are good at and what type of training your body responds best to and focus on that.

Having said all this, if climbing is already your strength, I would not be working on it right now. Work on your weaknesses and then gradually switch to working on your strength as racing season approaches. I would say about 8 weeks before your first race would be appropriate for a Cat 4 to start working on strengths.

The local track should have a beginners program. They will take better care of you than any of us.
Dec 13, 2001 4:35 PM
Thanks, common sense I guess. Thank you very much. I am going to focus on strength, track intervals, and keeping my climbing stong all at the same time very carefully. Until Feb. then I will focus on strength and climbng. Thanks alot! I appreciated the " They will take care of you better than any of us " comment. Very carefully chosen words and someting to keep in my mind concerning this site. However, I appreciate it and you have helped my training sched. Happy holidays