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Typical training week(6 posts)

Typical training weekski4x
Jun 12, 2002 6:08 AM
I race MTB in the Expert class(middle of the pack finisher).
I train about 80% on the road and was curious about how your guys training week was structured, especially interested in the type of interval workouts you did.
I basically so 2 hard workouts a week. One is structured as follows, 2 sets of 4x4min LT, with 3 min rest between each but with an 8 min rest betwen sets. The other is just a hard ride on a trail at LT for 30mins.
I typically will do an easy ride the day following a hard session and in the week will also throw in an aerobic power session which is just below LT for about 30 mins.

Do you guys take an easy day after an interval/hard session or are your bodies tuned to handle another hard day? I just do not want to land in the Overtraining zone. I also normally only get on the road in April after riding on a trainer a couple times a week in Winter.
Your advice and opinions are greatly appreciated.
im surely in the overtraining zoneishmael
Jun 12, 2002 7:15 AM
I ride hard three days in a row for about 2 and a half hours each day and then take a day off and then ride 2 more days about 3 hours each not quite as hard but still hard. I wake up feeling crappy with my heart rate way above normal resting rate and walk down stairs like an old lady. I'm constantly eating and I havent been able to get to sleep as easily as when I dont ride as much. I cant help myself though, all the fast group rides around me are too appealing, I'll plan to take a rest day but an hour before a ride I'll convince myself to go. I'm sure it isnt helping me to improve but it's fun anyway. An indicator of overtraining, although not a very exact on, is if your heart rate is faster than normal first thing in the morning.
3 hard days, two long, one easy. . .allervite
Jun 12, 2002 9:39 AM
But it changes depending on what time of year it is. Early in the season I only have one hard day.
Where's the variety?Wayne
Jun 12, 2002 11:13 AM
You got to mix it up some and you seem to be lacking any short power stuff (20 seconds to a minute) or VO2max type workouts (all out for 2 to 5 minutes or so). You seem to being doing all threshold work. My limited experience in mtn biking is that it's more short supra threshold/power stuff or prolonged threshold efforts followed by short recoveries (downhills, tight stuff that you can only ride so fast). You seem to have the threshold covered but lacking the real hard top end/power stuff.
I've been doing 3 week cycles of 1 week high volume/moderate intensity, 1 week mod volume/high intensity and then a week of low volume/low intensity with a race or races I'm targetting on that last weekend (so off-course this may vary if there's a particular race I want to be fresh for). I figure I'm going to race every weekend sat/sun (like any true roadie!), so I'm really just talking about the 5 days of the week. If I don't race one of the weekend days I play it by ear depending on how I feel. So usually I ride easy monday, power type workout tuesday, longer effort workout wednesday, easy thursday, easy Friday with a couple of threshold intervals to "open" everything up for the weekend. Seems to work, I've been fresh all year, plenty of motivation to train/race (which only recently has started to wan some during the 2nd week, but that's to be expected if I'm extending myself during that week). I'm riding stronger than ever, but it's taken me 3 years of solid training to figure this system out which works for me. So try experimenting to figure what makes you go well!
Where's the variety?ski4x
Jun 12, 2002 11:51 AM
Actually my 4 min efforts are all out for me or as hard as I can sustain for those 4 mins. I normally race at a HR between 172-176 and thats what I ride those efforts at. I know some people would say you need to ride those harder than what you race at, but actually on a power scale I am, its just the HR is not as high, whether its adrenalin, motivation, who knows. But I know I could never ride a race at that effort.
Sounds like those are really VO2max...Wayne
Jun 12, 2002 12:25 PM
efforts than, not threshold. Not alot of research is out there on this stuff, since it's so variable and hard to control. But i know there's evidence that you can increase your LT by training around it, so you don't necessarily have to do all your intervals all out. You can vary the effort/length to more target your VO2max (which I guess could be thought of as your maximum short-term steady state ability) or to target your threshold (your prolonged steady state ability). I'd think your max power would be the area to hit. It seems like to me in the races I've done that if you can hit a short hill/roller and just punch it over the top you can make good time on guys who get bogged down and turn it into more of a short climb. Not to mention the time you gain by carrying the speed over the top. In those instances it seems more about your absolute power or sprint ability than anykind of aerobic strength, you can be over the hill before your cardiovascular system even starts to be taxed (and recovering on the downside) whereas your slower competitors may be sucking wind by the top.