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Off-season Training Week(9 posts)

Off-season Training Weekwerdna
Oct 22, 2002 12:55 PM
Here is my plan for the off season. Please tell me what you think.
M - Weights
T - ILT, Stomps, High cadence (low gear) riding, big gear (slow cadence) hills.
W - Weights
Th - Same as T
Friday - Long Ride 3+ Hours
Sat - Long Ride 3+ Hrs
Sun - Long Ride 3+ Hours.

I am following Friel's weight plan. Is it worth doing knee extension, heel raise, or leg curls?

I am a student so I can only go for long rides Friday and the weekend due to classes.

I also would like to peak relatively early.

Thanks,
Andrew
Interesting approachshirt
Oct 22, 2002 1:53 PM
My next 12 weeks are going to look very different, but I probably have less time than you. The ranges of time/distance account for the growth from the first week to the last week:

M: Swim 30-90 min. 3-5 different leg weight routines
T: Easy spin on trainer: 30-75 min
W: 1-2.5 hr ride at med. aerobic range
Th: Easy spin on trainer: 30-75 min
F: Swim 30-90 min. legs, core and upper body weights
Sa: 2-5 hr. LSD, all aerobic
Su: Whatever I feel like (skiing, running, another LSD ride, nothing)

By January I'll have replaced one of the swimming days and one of the spinning days with Actual Rides, including increasing amounts of intervals. I want to have a mini-peak in March and a maxi-peak in June.

I've been pretty poor at laying down a base in the past and hope to correct that somewhat this winter. My cardio conditioning is always lagging behind my power, and I'm sore a lot on the bike, ergo the swimming.

/shirt
Interesting approachjim gravity
Oct 23, 2002 7:19 AM
I have the same problem, not getting enough base. Last year I was the first year I was fit through the winter, but it was running fitness. I'm sure it helped, but I felt the lack of cycling specific training when the racing started (every weekend after mid-march).

The other day I picked up rollers. Kinda fun. Can't wait to see what the effect will be!
This is minehirevR
Oct 23, 2002 8:48 AM
I plan on continuing to commute 3 days a week (equals out to about 16miles a day--50 or so minutes) then adding the following (also 12 weeks)

M-Commute plus traditional weights
Tues.--Spin -30-75minutes
Wed.-Commute plus Plyometrics
Thurs--off
Friday-Commute plus natural bodyweight exercise (push/pull -ups)
Saturday--Long ride for a cold day(2-3 hours out doors--maybe indoors:)
Sunday--off

I may switch sat and sunday as my club rides on sundays, but that's pretty much it from november to the end of January. By the end of it I will be doing 3 long distance rides a week rather than 1 and i will keep my off days as marked.
My planhrv
Oct 23, 2002 10:09 AM
Do some road biking, mtb, running, weight lifting, yoga, snowboarding, xc skate skiing....

Details to soon follow when I get my Friel TB plan set up.

Oh, add some swimming in January to prepare for surf trip to Maui in April. Yeah!
re: Off-season Training WeekAnaerobic_Nut
Oct 24, 2002 11:10 AM
Friels weight plan is great. I've done it the last 4 years and it really works well, especially if you follow his periodization on the bike along with it. Are you following the cycling specific training schedule as well? Here is mine:

Mon: Weights (squat, leg extension, calf raise, hamstring curls, abs)
Tues: 90 min to 2hours ride (aerobic)
Wed: weights in Morn, 60 min trainer(recovery)
Thurs: same as Tues.
Fri: weights in Morn; off in eve
Sat: 2.5-3.5 hrs aerobic
Sun: 2-3 hrs recovery pace/low aerobic

Friel puts heavy emphasis in base mileage (long, slow); looks like you have the right idea here.
re: Off-season Training Weektravis200
Oct 29, 2002 6:35 AM
My off season looks like this:

Sun: Long ride 4-6 hours
Mon: Weights + 4 mile run
Tue: 2 hour ride
Wed: Run 6-8 miles
Thu: 2.5 hour hill ride
Fri: 2 hour sprints and other fun stuff
Sat: 8-10 mile run

Cycling and running the best of both worlds. Maybe more running than cycling depending on weather.
When do you rest? (nm)RockyMountainRacer
Nov 4, 2002 11:49 AM
holy damn!!! (nm)dez182
Nov 27, 2002 3:25 PM