Hi Guys,
Just wanted to get your opinion on some training I've been doing and see what you guys think of it.
I'm currently building for a 3-day stage race, which is in about 6 weeks (30th april weekend).
The format is:
Stage 1: Time Trial 7.5km (Sat)
Stage 2: Road Race 109km - 3 laps (Sat)
Stage 3: Road Race 82km - 2 laps (Sun)
Stage 4: Criterium 30min+3 (Mon)
It's quite hilly as well. Here are the maps / profiles http://qsmsports.com/extra.asp?ID=346.
Also can download them here http://premiertouch.qsm.ecn.net.au/_uploads/res/19_185.pdf
So my training of late has been something like this:
Mon - off
Tues - 1.5hr hard bunch ride - hilly - sprinting over tops of hills.
- this is followed by another 1.5hrs of tempo work, with a 10min solid hill climb effort, and another 10-15min solid fast-bunch effort
down a stretch of highway, going around 50km/h. Total about 3hrs.
Wed - main effort - 1hr threshold / TT effort. Total ride 2.5-3hrs.
Thursday - 1.5hr fast bunch ride, includes about 45min of solid race style team-TT work.
- this is followed by another 1.5hr bunch with another 1hr of solid pace riding, with a couple of hill sprints and about 40min of team-TT style riding
Fri - off / easy spin
Sat - 2hr endurance style roll with some 30 sec / 1min efforts
Sun - Race day, 30-45min warmup, 1hr-1hr15min high intensity crit-style race.
I've done this the last 3-4 weeks at least. I'm averaging about 12-13hrs a week.
It seems to be going pretty well, my TT efforts seem to be improving and the bunch rides seem to be getting easier for me relative to other riders.
Racing has been good except for my lack of experience and race strategy meaning i'm not there when it matters because i'm stuffed from working too hard!
So I'm wondering, apart from the lack of formal structure, I'm doing a lot of work, do you think this looks all right to keep working with leading into the race in 6weeks or so? Or am I missing some fundamentals? I'm pretty much covering all energy systems as it's very much race-style riding the whole time.
What do you guys think?
Cheers
Stowy
Just wanted to get your opinion on some training I've been doing and see what you guys think of it.
I'm currently building for a 3-day stage race, which is in about 6 weeks (30th april weekend).
The format is:
Stage 1: Time Trial 7.5km (Sat)
Stage 2: Road Race 109km - 3 laps (Sat)
Stage 3: Road Race 82km - 2 laps (Sun)
Stage 4: Criterium 30min+3 (Mon)
It's quite hilly as well. Here are the maps / profiles http://qsmsports.com/extra.asp?ID=346.
Also can download them here http://premiertouch.qsm.ecn.net.au/_uploads/res/19_185.pdf
So my training of late has been something like this:
Mon - off
Tues - 1.5hr hard bunch ride - hilly - sprinting over tops of hills.
- this is followed by another 1.5hrs of tempo work, with a 10min solid hill climb effort, and another 10-15min solid fast-bunch effort
down a stretch of highway, going around 50km/h. Total about 3hrs.
Wed - main effort - 1hr threshold / TT effort. Total ride 2.5-3hrs.
Thursday - 1.5hr fast bunch ride, includes about 45min of solid race style team-TT work.
- this is followed by another 1.5hr bunch with another 1hr of solid pace riding, with a couple of hill sprints and about 40min of team-TT style riding
Fri - off / easy spin
Sat - 2hr endurance style roll with some 30 sec / 1min efforts
Sun - Race day, 30-45min warmup, 1hr-1hr15min high intensity crit-style race.
I've done this the last 3-4 weeks at least. I'm averaging about 12-13hrs a week.
It seems to be going pretty well, my TT efforts seem to be improving and the bunch rides seem to be getting easier for me relative to other riders.
Racing has been good except for my lack of experience and race strategy meaning i'm not there when it matters because i'm stuffed from working too hard!
So I'm wondering, apart from the lack of formal structure, I'm doing a lot of work, do you think this looks all right to keep working with leading into the race in 6weeks or so? Or am I missing some fundamentals? I'm pretty much covering all energy systems as it's very much race-style riding the whole time.
What do you guys think?
Cheers
Stowy