Recent Posts

Archives

Admin



Pages

Categories

Tags

anaerobic anerobic annual plan base build 1 build 2 carmichael consistency duration endurance equipment frequency friel hammer iceman intensity mental mmba cps nutrition other peak periodization power race racing raining recovery running snowboarding swimming time trial Training Plan Preperation triathlon weekly Weekly training xterra







Other Blogs

Recommended Books












Week of 1/26: Build 1

January 25, 2009

Getting back in the groove of posting my workouts, which helps hold me accountable.  I’m teaching at a local university and the new semester really bogged me down, but now I think I’m in a groove so training can pick up again.  For this week I’ve planned the following:
Blog Picture

So Busy

January 22, 2009

Been busy teaching so it’s been hard to keep up with training.  I think I’ve found my groove now so hopefully I can get my planned hours in.  For the rest of this week, I’m going to try and finish strong.  I’ll do CTS: Relentless Attack for an hour tonight, CTS: Climb, Climb, Climb tomorrow, hit the gym on Saturday and then do a 2 hour recovery ride on Sunday. 

Week Of 12/29: Base 3 Continues

December 28, 2008

Okay, I took a TON of time off over the holidays hoping it would recharge me for the training season.  Hopefully it works.  My hours will continue to remain relatively low to help keep my batteries fresh.  As I mentioned before, I don’t think I took enough time away from the bike so I’ve dropped my base hours to hopefully energize my body for the upcoming season. 

This week workout really focuses on the gym.  My goal is around 3 to 4 hours on the bike, no more than one hour per session.  If I feel motivated and want to do more, great.  This is my last week that I can really slack off.  Next week spin class starts for me so the hours will increase significantly.   
Blog Picture

My Friday Workouts.

December 23, 2008

I’ve posted this workout before:  http://www.teamgupster.com/blog/?p=210

This is such an intense workout.  Highly suggest you try it. 

Week Of 12/22: Base 3 Starts…Kinda

As I mentioned in my previos post, I’m having serious motivation issues.  I believe it’s a result of taking too little time off from training.  Therefore, I have adjusted my training to reduce the amount of time I spend in the saddle.  This week the goal is 4 hours in a the saddle (in one hour blocks) and 1 hour in the gym.  Normally I’d increase the gym time, but with the holiday’s the gym is closed two days. 
Blog Picture

Adjusting My Schedule

December 21, 2008

Well, as you  may know, I am in my Base 2 period, however I am have serious issues staying on the bike for even an hour.  I am getting so bored and restless on the bike.  It’s too a point where I don’t even look forward to riding.  This tells me I haven’t taken a long enough break from training, so here’s how I’m adjusting my schedule:

I am going to reduce my saddle time to two hours over the next two weeks.  This works well with the holidays.  One ride will be Force and Speed Workouts and the other will be Endurance. If I ride more than an hour each time great.  If I ride more than two days, great.  I am going to focus on strength training over the next two weeks.  I enjoy this part, even though it requires me getting up at 4:30 am.  That part is not so cool, but it get’s it out of the way.

I am trying to prevent early burnout so I’m hoping this works.  After two weeks, I start Base 3 and then Build 1.  There is no looking back after that so it will be important that I am WELL motivated by then.   Crossing my fingers.

Ugh

December 20, 2008

Tried to do a hard ride lastnight but got so dizzy I almost fell off my bike. I already miss riding outside.

Week of 12/15: Base 2 Starts

December 15, 2008

Ok, I guess I have to start increasing my hours in the saddle.  It’s torture sitting on that trainer for longer than an hour, even watching a movie.  At least I get to add some ‘force’ workouts.  I find ‘speed’ workouts VERY boring. 
Blog Picture

Week Of 12/8: Base 1 Continues

December 7, 2008

Oh boy is it hard to get back on a trainer.  Nothing like staring at a wall when your use to mother nature.  I did my final night ride on Wednesday during a snowstorm and in 6 inches of snow.  It was great, but it clear that riding is not much of an option anymore.  My bike looked like an ice cube by the time I got home.

Anyway’s, this weeks workout is similar to last weeks, but I will actually do it (I only missed one day last week).   Speed workouts are not very exciting.
Blog Picture

Week of 12/1: Base 1 Starts

November 30, 2008

Blog Picture

The goal for this week is 7 hours.  Normally, Base 1 would have another speed workout in it, however I am doing a field test on Tuesday.  I’m going to try Chris Carmichaels test that he outlines in his book: The Ultimate Ride. It’s a pretty straight forward test:

minimum of a 10m warm up, with 2 to 3 high intensity bursts.
Effort 1:  Ride three miles at 80-95 rpms.
10m active recovery
Effort 2 is the same as effort 1.
Cool down.

Record the data from each effort:  time of each effort, average HR, average power (if you have a meter, which I don’t), average cadence, weather conditions, course conditions (doing on my trainer) and RPE.

My other workout days are weight lifting/core, a couple endurance/recovery rides and a speed exercise: S1-Spin-ups.

How I Plan A Week

November 24, 2008

With my annual plan complete I can start with my weekly planning.  It should be noted that all plans, including the annual plan, should remain fluid.  Life always throws us a curve ball so just be prepared to work around it.  Don’t let things like that stress you too much. 

I base my training plan on Friel’s training bible.  Reading that book can be confusing the first time through.  I’ve read it a dozen times and still pick up information I missed before.  Since most of us are beginning or will be beginning our training season, I’ll use BASE period as an example of how I schedule a week. 

Below is is a layout of a BASE period week straight out of Friel’s book.  Base 1

At first this can look a little confusing, but it’s not too bad.  On the left, under weekly plan, are the four INTENSITIES [more info here] at which you will train (High, Medium, Low and Recovery).  Below that is workout codes, which you can find in Friel’s book, or use your own codes.  Since I also do workouts by CTS, I have some of my own codes in addition to Friel’s. 

To the left you have the days of the week with Duration (D) and Intensity (I) below each day.  The two blue boxes (black boxes in the book) are used to identify at what duration and intensity I am doing for that particular day.  Once you know the duration and intensity of your workouts, you pick the particular workouts you want to do.  Being BASE 1 period, Friel’s workouts focus on Endurance and Speed, thus I would pick appropriate workouts. 

I don’t normally use the ‘Weights’ row since it’s not that hard to track what phase of weightlifting you may be in.  The ‘Bike’ hours row is where I assign the hours for the day.  For me, a ‘recovery’ duration is up to an hour of easy riding (or just take the day off).  ‘Low’ duration is an hour, ‘Medium’ duration is 1.5 to 2.5 hours and ‘High’ duration is 2.5+ hours.  The little blue box in the bottom right corner just adds up the total hours.

Below is an example of how I would schedule my first BASE week.  Given it’s my first day back on the bike training, I increase my hours slowly, thus you may see a medium duration, but only 1 hour scheduled.  Just don’t want to rush into it.
Base 1a

7/21 Weekly Workout (RACE)

July 22, 2008

Well, this is the ultimate race week for me.  On the 26th I get to do my first triathlon and then on Sunday the 27th, I get to do the Stoney Creek Time Trial mountain bike race.  Should be an interesting weekend.  Given the races this week, here is how I schedule my week.
build 2

7/14 Weekly Workout

July 14, 2008

Tough week to schedule a workout routine.  Technically I should be tapering for next weeks race, however at the same time, I’m so upset over my Boyne Mountain Challenge performance (5th place), that I want to beat the hell out of my legs.  My anaerobic capacity far exceeds my muscular endurance.

Anyway’s, there is an issue with next week.  On the 26th I am in doing a mini triathlon and on the 27th I have the Stoney Creek Time Trial MTB race.  Is it really possible to do both? I will find out.   Here is this weeks structure:build 2

Monday Brick: Swim and Bike
Tuesday P2 Hill Sprints
Wednesday M2 Curise Intervals (Mock Time Trial)
Thursday E2 Endurance Ride
Friday OFF
Saturday A3 Hill Intervals
A6 Race Simulation
Sunday E2 Endurance Ride

7/7 Weekly Workout (Race Week)

July 6, 2008

Boyne Challenge on the 12th.  This is approximately 36 mile race with a set goal of under 3 hours.  From a Championship Points perspective, this race is important to place well due to the double points earned.  To prepare for this race, I’ve schedule this week as follows.
build 2
Selected workouts include:

Monday OFF
Tuesday A1 Anaerobic Intervals
Wednesday OFF or E2 Endurance Ride
Thursday OFF
Friday Pre-Ride Boyne Race Trail
Saturday Boyne Challenge Race
Sunday E2 Endurance Ride

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)
Next Page »