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Originally Posted by bor1234 I did the four day blocks all last year and starting this year and I find it to work quite well. I do saturday thru tuesday and find that I am ready to go for the next weekend block or well rested for a weekend race. The key is total rest those three days, I find myself itching to get back on the bike after the rest. If on the fourth day I am feeling a little tired I will just do half of the intervals or do some of the shorter HIT intervals he has. The key like stated earlier is to get your CP correct, start at very low watts somewhere in the 100 to 150 watts and once you get to your CP it will be humbly low. Then your whole plan with HIT and SPAM will be doable. I also try not to miss a recovery drink after my workouts. This plan might not work for many, but it has kept me competiting in cycling, after I would have quit trying to put in all those extra hours on the bike. |
I'm finding the 4-day on/3-day off system to be working well for me also. I'm more focused during my Sat-Tue training block (knowing that a lot of recovery is upcoming), and 3 days completely off the bike (but usually doing other activities) ensures that I recover sufficiently. I do try to focus on my diet more during the off segment. Sometimes I mix it up and do Sat-Mon and then Thu. I've really been surprised that I'm able to sustain 4 solid, high-quality days in a row for several training blocks now. I like it.
Aside from the 4/3 block training approach, however, I'm not following Dr Ross' system too closely. I don't think it prescribes enough volume nor variety. But then my training is still SST & Threshold focused with Z2 tacked on (~10 hours per 4 days). Aside from a couple of races, I haven't progressed to specific VO2max training yet this year. I'll probably have to cut back on volume to keep the quality high.
Contrary to most, I do like the morning "Mito" workouts, which are really just 40-60 min of continuous SST on an empty stomach (IMHO). Quickly re-fueling afterwards is key, and I'm ready to go again for a later PM workout.
Biggest thing for me... quality, recovery and motivation are all increased following this system, versus more traditional approaches. But that's just me, and training is highly individual.
03-27.-2007
Re: Michael Ross Book 
Linear Mode
