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6/23 Weekly Workout

June 25, 2008

This week will be tough to get in the required hours since rain is forecasted all week and thus far the weather people have been correct (surprise surprise).  I am in a ‘Peak’ training period so I have less hours than the normal ‘build period’.  Here is how my week is structured:

build 2My selected workouts for each day are as follows:

Tuesday Spin Class and E2 Recovery Ride
Wednesday A2 Pyramid Intervals
Thursday E2 Endurance Ride (recovery ride)
Friday OFF
Saturday A1 Anaerobic Endurance Intervals
A4 Lactate Tolerance Reps
E2 Endurance (Recovery Ride)
Sunday E2 Endurance Ride (recovery ride)

Joe Friel on Peaking

June 5, 2008

I added a new article in the left sidebar.  CLICK HERE to be brought to that page.

This page gives important excerpts from Joe Friels Mountain Bikers Training Bible.  It has taken me a long time to understand ‘how’ to peak during the season.  It is not as easy as it seems.  My biggest mistake was trying to peak too much.  Friel addresses that common mistake:

Such a peaking process should only be done two or three times in a season.  The shorter the race season, the fewer peaks are possible without losing too much fitness.

I need to adjust my annual training plan to reduce my peaking periods.  Right now I feel strong so I definitely don’t want to lose anything.  I also haven’t been getting the hours in that I need too.  Doesn’t help that the weather SUCKS lately.  It’s been so freaking windy and now they are calling for high winds AGAIN this weekend.  Not so bad when on the trail, but I’m tired of driving an hour to the nearest trail, especially at $4.00 a gallon.  Riding on the road is the best method of training, yet wind makes that just miserable.

ANYWAYS, take a look at the Peaking page. Good info.

Week of 4/21 Workout

April 21, 2008

Finished my first race on Sunday, will post more about that later.  I have another high priority race in two weeks so I am going to continue the ‘peak’ format for my weekly training structure.  Below is how I planned my week, you can find the workout in the left sidebar.

build 2

Training Week: Oct 29th- Peak Period

October 29, 2007

Final peak week before entering race period.  Didn’t do too bad last week, I think I put in about 7.5 hours.  The weather broke on Sunday so I spent close to three hours at Yankee Springs mountain bike trail. I really kicked my butt out there, my legs are still sore.

The upcoming race is roughly 28 miles so I worked on my race strategy on Sunday.  I think I will set up my Garmin with intervals.  I’m not sure yet, I just seem to ride a lot faster when doing intervals. 

I am going to tune it down this week to 6.5 hours.  The game plan is very similar to last week:

Monday:  OFF

Tuesday: Power workouts: 1 to 1.5 hours at high intensity (HR Zone high 4 to 5). 

  • Workout #1:  45 minute spin class
  • Workout #2:  M3-Hill Cruise Intervals.  12 minute intervals with 2 minute recovery.  I want to do however many it takes to put in 35 miles.  I will do this on the road. Target HR is Zone 4 and 5.  TT Cadence. 

Wednesday: 30 min recreational ride

Thursday:   1 hour E2- Endurance Ride.  On road or on trainer in Zone 3 to low 4.   

Friday:   Suppose to be an off day, but I might do an easy night ride.  Maybe a 45 minutes no real HR target.

Saturday:  Target today is power and anaerobic endurance.  My workouts will depend on where I ride.  I will most likely be at Yankee Springs again, maybe Robinettes.

  • Workout #1: A7-Time Trial.  Find a loop that takes 10 to 20 minutes to complete.  Do 4 laps with 10 minute break between laps.  Try to go faster each lap.  The back loop at Yankee is PERFECT for this.  Robinettes is as well, but will be a KILLER workout there. 
  •  Workout #2:  P3- Crit Sprints.  9 sprints, 35 seconds each, 5 minute recovery between. Again, Yankee back loop is perfect for this but doing this at Robinettes will kill you.  There is no recovery there.

Sunday:  30 minute recovery ride.

Have a good week.

This weeks training: Peak Period

October 21, 2007

Well, this is the final ‘peak’ period of the season.  Iceman in three weeks.

This past week I did start out good, but then it really slowed down.  Saturday and Sunday was dominated by my advance scuba diving lessons.  I was unable to get any trainer time either.  I had basically 3 hours of training time.  Although it was high intensity training, still not nearly enough.  I will increase this weeks training to 8.5 hours.  Here is the plan:

Monday:  Normally this should be a day off, but that assumes you did a 2+ hour endurance ride on Sunday.  I did not, so my butt get’s in the saddle today. 

Workout:  A1: Anaerobic Intervals.  On a trainer or flat course, do four to six intervals of three to five minutes each.  Higher than normal cadence (+110).  Heart rate target is high zone 5.  Recovery is same as interval duration. 

Tuesday:  E2: Endurance Ride.  Ride on a rolling hill course for 1.5 to 2 hours.  Keep HR in Zone 2.  If done on a trainer, shift gears to simulate rolling hills.

Wednesday:  M2: Cruise Intervals. This is three to five intervals that are six to twelve minutes in length.  There is a three minute recovery between intervals.  Target HR is zone 4 and/or 5.   My personal goal is 5 intervals at 12 minutes each. 

Thursday:  Recovery day off.  If possible I may do a quick trail ride.  I need to do some bike work so it might be a good ride to test the bike.

Friday:  E1: Recovery Ride.  30 minutes at a recreational intensity. 

Saturday:   I am going to focus on two groups:  Muscular Endurance and Anaerobic Endurance.  These workouts are based on riding on the road or a trainer.  If I ride on the trail, I may change to a workout that is more conducive to a trail.

Workout 1:  M5: Threshold.  Ride 40 minutes nonstop at HR zone 4 and zone 5.  Time trial cadence, which for me is around 90 rpms (I think). 

Workout 2:  A3: Hill Intervals.  Find a hill that takes about three minutes to climb and do four to six climbs at higher than normal cadence (+100).  Stay seated. HR target is zone 5.  Recovery by spinning easily down the hill and then three minutes at bottom. 

I may do an A2: Pyramid Interval as well, especially if I’m on the trail.  This workout is a KILLER on the trail.  These intervals are 1-2-3-4-5-4-3-2-1 minutes long.  Recovery is equal to the duration. 

Sunday:  E1: Recovery Ride.  30 minutes at recreational intensity.