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Q. to "Shirt"(7 posts)

Q. to "Shirt"SGrouts
May 11, 2002 2:23 PM
When you say three easy days how much time (or km) and in what heart rate do you mean (per day)?
Thanks for your reply.
A. to SGroutsshirt
May 11, 2002 6:59 PM

That's a big question, and if you've been reading this board for a while you'll know I'm BARELY qualified to answer it.

But even the Pros on this list would ask you, as I am, a few questions:

1. What are your goals for cycling? Racing? What kind of racing?
2. What's your LT and AT? Average resting HR? Body fat? Any muscle/joint problems?

The answers to those questions will unfortunately spawn a series of even more questions. Then maybe you could get a reliable answer.

As I've mentioned here before, there are gradations of RPEs (Rate of Perceived Exertion) for your workouts. They're not simply 'easy' or 'hard.' I personally follow a pattern I learned from my high school cross country coach who worked with Arthur Lydiard. It's too complicated to post here, but it works for me. Basically though, you never want to do two killer workouts back to back and never do two super easies back to back. A graph of your week will look like a trip up and down a very irregular mountain range. The exception to that is if you're specifically training for multi-day events, which I'm guessing you're not.

I'm going to make a wild ass guess that you're interested in racing but haven't done it yet. It also sounds like you've done enough miles to benefit from Joel Friel's "The Cyclist's Training Bible." The big message in there that is too comlex to go into here, is that cycling training must be done in a phased approach. You spend a few weeks working on one skill, then the next few weeks on another. As you "learn" one of those skills you move on, but after you move into the next phase you continue doing 1-2 workouts a week of the 'old' skill so you don't lose it. There are several phases throughout the year depending on how you structure it. Starting at the END of your racing season, your build up to the next season looks loosely like this:
1. Cross Train, play, etc.
2. LSD (long, slow distance) or Endurance (this should be your longest single phase.)
3. Strength
4. Speed
5. Power
6. Strength/Endurance
7. Speed/Endurance
Then you 'peak' for racing... then take a week off... then race. Your race period can be anywhere from a day to a few weeks.

Disclaimer to everybody else: It's been a while since I've read Friel, and these notes are what I absorbed and have used.

Now, without knowing the answers to my earlier questions, and you being 31 and relatively fit, I'll make a WAG that every week you should be doing at least one 1 hr. ride in low gears, high cadence at no more than 140 HR. Max. Absolute max. And my next WAG is that you should do two more workouts during the week that are no more than 2 hrs each and your AVERAGE HR is no more than 150. The other four days include one or two hammer-festivals and Med or Med-Hard workouts.

I also am a big believer in measuring workouts by time and exertion. Distance is not very relevant. We get stuck on it because that's how races are usually measured (crits excepted.) We also tend to time ourselves on the same rides, over and over and over and compare our results against past times. I'm guilty of this, and it's quite stupid. For TRAINING though, time spent in different training zones is much more important and interesting.

Hopefully one of the more knowledgable folks on this board will help you further...

R. to ShirtSGrouts
May 12, 2002 12:18 AM
Thanks for your time to answer me.
I will read that book.
Thanks again.

SGrouts, now you've got my curiosity piqued...shirt
May 13, 2002 8:16 PM
Are you gonna race? What country are you in?
Well shirt...SGrouts
May 14, 2002 11:25 AM
...i am from Greece, and i live now in a island called Mykonos.
I want to race in the future but first things first,
i want to prepare enough, i want to lose another 4-5 kg ( i am now 92kg) and then i will find myself a race to participate.
Where are you from, how old are you, are you racing?
Excellent! Our first Greek!shirt
May 14, 2002 8:27 PM
Do they actually have racing on Mykonos? Have you ever run over a pelican? Has a tourist ever run you off the road?

I live in California, USA. "Allervite" and I live in the same town, Redding. I raced for several years in the 80s as a "Category 2;" fast but not that fast. :-) I started racing again last year as a Master. There are enough people racing around here that a race for 35-45 year old men will have over 100 entries. Not only that, but many of them were recently professionals, so the competition is quite stiff.

Interesting questions....SGrouts
May 15, 2002 7:28 AM
1. There are aren't races in Mykonos but there are plenty at Athens and the rest Greece. (i am moving to Athens soon)
2. I never managed to hit that damn pelican (there is only one here and YES i am kitting).
3. Many tourists and locals tryied to hit me but i took lessons from the pelican and avoided them succesfully!!

I already bought the book you suggested from Amazon and i am reading it.
Have you been here? Have you seen the the steep climbs yourself?