Power Training

Brizza

Sorry Ric, I've found a job and have trouble finding time to ride or train.
I race every Sat to keep my sanity and feel "fresh" every weekend. I'd like to train more but time just doesn't allow at the moment.
Do you know any good training programs for people who ride a max 3 times a week?

thanks for your help

Brian

Split by 2LAP, interesting question

2LAP

Can you do off the bike training?

__________________
www.cyclingforums.com

ric_stern/RST

No need to apologise about finding a job! it's always useful.

Couple of things i'd suggest

1) can you ride to work? Any riding is better than no riding
2) on the other four days, can you not manage even a short session (say 30-mins)?
3) if you truly can only ride 3 days a week and can't do any other exercise, then i'd make the sessions as hard as possible (maybe a long steady ride, a moderate tempo ride, and an intense interval session). might also depend on how much time you have on those 3 days and whether they're consecutive days or spread out

Ric

__________________
http://www.cyclecoach.com

Brizza

My three days would be Sat racing, Sun racing or track training and maybe Wed or Thurs night in the dark.

I am considering a gym membership to keep my muscle strength
.
Riding to work... I have to dress in a suit and tie, and already stand out in this town. Riding to work isn't much of an option. At the moment I walk but it's only 2-3km
In summer riding before work could be feasable.

I'll train at racing speed.

Brian

2LAP

What about spinning classes or aerobics or circuit training? What about CV machines?

Brizza

Previously I have been very happy with my CV.
I had a cold a few weeks ago and my lungs hurt after each race.
In the past recovering from a cold usually makes me stronger.

If there is no racing on Sunday then I will go to a track and do some laps on my own.

My original and continuing problem is that I lack leg strength to push hard gears for the sprint. I'll look for the closest gym during the week.

Brian

P.S. During the week I work in a different area to which I previously lived in and stay at on the weekend (for racing purposes )

2LAP

Ric will have something to say about that

Have you tried sprint training (e.g. 5 to 60 second intervals)? Sprinting in road races is often limited by metabolic factors not strength.

Brizza

Directly following the race I will have lots of breath and usually be chatting.
I tend to spin alot while the riders around me grind their gears. I'd like to find a comprimise so as to not lose my kick when I attack.
At the moment I'm racing in a grade where the level is a bit beyond me, it's stretching my ability and making me stronger but I'd appreciate the power for the sprint or burst down the back straight.

Thanks

Brian

ric_stern/RST

assuming that the races are more than a few minutes long, and that you spin, then increased strength would not be a benefit to your racing. it sounds like you need to increase your power at LT and VO2 max, which are trained on the bike with endurance

Ric

__________________
http://www.cyclecoach.com

ric_stern/RST

Originally posted by Brizza, i responded with >>

Previously I have been very happy with my CV.
I had a cold a few weeks ago and my lungs hurt after each race.
In the past recovering from a cold usually makes me stronger.

>>that sounds like you'd been training too hard, and were then only able to recover with time off and get fitter then?

If there is no racing on Sunday then I will go to a track and do some laps on my own.

>>with such limited time (3 days) i'd be inclined to forgo the track riding and do a long ride instead

__________________
http://www.cyclecoach.com

ric_stern/RST

__________________
http://www.cyclecoach.com

Brizza

I assume they are the >20 min sessions of heavy riding.
I can probably do that during my weekly rides.
Last week I rode hard on Sat and Sun and my legs where sore until Wed night. If I add a hard night on Wed night it could make a good program.

Thanks

Brian

P.S. Ric Didn't say anything, so I might do some gym work for fun

2LAP

I'm thinking about renewing my membership in a month or so for the same reason (plus its starting to get dark earlier).

Brizza

I don't have internet acess in Newcastle, but when I get back I'll let you know if I improve from last week or not.

Brian

(You've motivated me to ride back... maybe. It's 80km)