Some Free Reading... Winter training....

biker_joe

Alot of talk of this in another post, we'll keep the talk in that post...

I just thought that this would benefit those who are very lost or starting to plan for next year !!!

So I reckon this needed a separate thread !

http://www.trainingbible.com/joesblog/2009/10/preparing-for-2010-season-part-1.html

Biker_Joe

mloc123

Condensed version of making a training plan as is in his books, I like the yearly planner and didn't know he had the template online.

stopped_clock

Hmm, was unsure whether to post this here, in the original thread, or in a new thread...

I've decided to train for next summer in a more structured way, therefore I've just started my 'base training' using a HR.

Am I right in thinking that the aim is to get in a lot of flat miles with a relatively low HR? (And recovery a recovery week every month.)

What HR zone should I aim at? I know what my max is and roughly where I'll be at various levels of effort, but I'm a bit confused by the various zones tbh.

MadHatter

You best bet is probably to buy a book like The Cyclist's Training Bible as a starting point. I've the triathlon version and there's a lot of information, presented in a structured manner. This will give you a good overview for what you need to be doing.

But as touched on the other thread, the basic blocks of periodization are:

Transition - a rest period at the end of season
Prep - getting back into it, mostly easy spins in Zone 1
Base 1, 2, 3 - building aerobic fitness and working on technique
Build 1, 2, 3 - working on muscular endurance, power (other stuff I can't remember)
Peak - honing race fitness
Race - couple of weeks around the time of your "A" race(s).

Most blocks are 4 weeks, 3 weeks hard, one easy. Transition and prep may be longer, Peak and Race are shorter. The whole plan is around 6 months, then you drop back and rebuild for a second peak which takes 2-3 months, aiming for 2-3 peaks over the year. Pick your first A race/event and then work backwards 6 months to find start of cycle

Prep, Base 1 & 2 are usually flat rides in Zone 1 & 2. How to figure out your Zones in another story. I did a lab test in Trinity last August to determine HR at lactate threshold. Friel has formulas for working out Zones based on that figure. There are ways of determining it outside of lab conditions but it's guesswork to some extent. There's some info on this in the book, or google "lactate threshold tests" to get ideas.

biker_joe

This only a rough estimate, and not a scientific one like those performed in a lab !
I would also advise that your LTHR does change throughout the year also, so it's advisable to do this test week or so before you start you're Base period..


To estimate your LT, ride a baseline time trial. Pick a course that
will take you 30 - 60 minutes to complete. The course can be flat or a
consistent climb, preferably with no stop signs. Warm-up thoroughly (at
least 30 minutes) and then ride the course as fast as possible. Note
your time, average speed and average heart rate.
If your time trial takes 30 minutes, your average heart rate will be very close to your LT. If it takes an hour, your average heart rate will be slightly below your LT. Multiply by 1.03 to estimate your LT.

This time of year I would recommend doing a 30min test........ once you have your LTHR there is a look up table in Friel's book that Madhatters mentions, and you get your Heart Rate Zone from this .....


Biker Joe.

stopped_clock

Thanks folks.

I've actually ordered the Friel book from Amazon. It should be here before the weekend.

Sorry if I derailed your thread bikerjoe.

biker_joe

np ! only here to help ! you're not hi-jacking at all , the link is all about this kinda stuff !! Anyway enjoy the book !

Biker Joe

elduggo

cheers T!

I hope Joe Friel has you on commission!

alfalad

stopped_clock wrote: »

Thanks folks.

I've actually ordered the Friel book from Amazon. It should be here before the weekend.

Wouldn't be so sure of that, I'm waiting a week plus for mine!

ednwireland

just in case anyone hadnt noticed the free resources were here

http://www.trainingbible.com/resources.aspx

just tucked away in that blog post (i didnt know the site so it took me a while to realise)