OK- background first.
Cat 3 road, Pro/Elite MTB, obviously my major focus is MTB racing.
70", 143 lbs (65 kg). FTP approximately 300 watts at this time. Very good anaerobic power with good repeatablilty of anaerobic efforts.
I'm recovering from a collarbone FX with surgical repair, and have been forced to ride mostly on the trainer for a bit now. Surgery will be 6 weeks ago in 3 days, and can ride outdoors now.
I have a race I'd like to do on Oct 13, then another the next weekend, then offseason begins. So I figured I'd experiment a bit with my training, since MTB is out and hard group road rides/racing are out as well.
I've since discovered a few things, as I was forced to ride the trainer so much (LeMond Revolution with Power Pilot powermeter):
1) It's much easier to do a focused workout on the trainer than to just put in base hours. Time passes much more quickly.
2) Doing L4 intervals is much more easily controlled and predictable in a controlled, predictable environment (indoors).
3) If all I do besides interval workouts is easy L1-L2 riding, I can do L4 2x20 workouts 3x/week with good recovery. Even running 3x/week easy doesn't seem to interfere with hitting wattage targets.
So I've been doing (for 3 weeks now) the following: 2x20 at 90% of my best recent 20 minute avg interval power (305 best, so approx. 275 watts; usually ends up being 280-290 by the second 20 minute interval) 3 days per week. One 2 hour ride at L2 outdoors; one 3 hour ride at L2 outdoors. Running 2-3x/week for 20-25 minutes, L2 exertion (perceived). Total of 8-9 training hours per week (including running).
I've decided on a 3 weeks on/1 week off routine to allow adaptation and avoid overtraining.
So what do I do during the off week? All L2 or less? How many total hours?
Should I do a formal power test during the off week for a guage of progress?
Thanks in advance - next season is my first in Pro/Elite, and I'm hoping to apply lessons learned over the next couple of months to next season's training.
-TR
Cat 3 road, Pro/Elite MTB, obviously my major focus is MTB racing.
70", 143 lbs (65 kg). FTP approximately 300 watts at this time. Very good anaerobic power with good repeatablilty of anaerobic efforts.
I'm recovering from a collarbone FX with surgical repair, and have been forced to ride mostly on the trainer for a bit now. Surgery will be 6 weeks ago in 3 days, and can ride outdoors now.
I have a race I'd like to do on Oct 13, then another the next weekend, then offseason begins. So I figured I'd experiment a bit with my training, since MTB is out and hard group road rides/racing are out as well.
I've since discovered a few things, as I was forced to ride the trainer so much (LeMond Revolution with Power Pilot powermeter):
1) It's much easier to do a focused workout on the trainer than to just put in base hours. Time passes much more quickly.
2) Doing L4 intervals is much more easily controlled and predictable in a controlled, predictable environment (indoors).
3) If all I do besides interval workouts is easy L1-L2 riding, I can do L4 2x20 workouts 3x/week with good recovery. Even running 3x/week easy doesn't seem to interfere with hitting wattage targets.
So I've been doing (for 3 weeks now) the following: 2x20 at 90% of my best recent 20 minute avg interval power (305 best, so approx. 275 watts; usually ends up being 280-290 by the second 20 minute interval) 3 days per week. One 2 hour ride at L2 outdoors; one 3 hour ride at L2 outdoors. Running 2-3x/week for 20-25 minutes, L2 exertion (perceived). Total of 8-9 training hours per week (including running).
I've decided on a 3 weeks on/1 week off routine to allow adaptation and avoid overtraining.
So what do I do during the off week? All L2 or less? How many total hours?
Should I do a formal power test during the off week for a guage of progress?
Thanks in advance - next season is my first in Pro/Elite, and I'm hoping to apply lessons learned over the next couple of months to next season's training.
-TR