EasyDoesIt said:
....I know the night shifts aren't helping me at all but for the time being i have to do them !...
Yeah, it's a tough schedule from a recovery standpoint but it's workable.
You look like a good candidate for block training with three potential riding days in a row followed by three forced days off in a row. That depends in part on how much rest you get at work. The whole idea of block training is to dig a fairly deep training hole(you will be tired at the end of the block) and then follow it with enough time for your body to recover and supercompensate. The other key is to manage your intensity during the block so you can actually finish it. From that standpoint it helps to start your block at the highest intensity you plan to work and the shortest duration and then work down day by day so the last day is easiest and longest. That works really nicely from both a mental and physical standpoint since every time you finish a workout you know the following one will be easier.
So a block approach to your schedule might look like:
Mon: 25 miles on hills with steady long 10 to 20 minute climbs as hard as you can do them without blowing up. The key is steady and at least 10 minutes. If you go out too hard and have to back way off then start the next one easier. These aren't easy but they shouldn't kill you either. Breathing should be deep and steady, not ragged and out of control but it should take a lot of concentration to stay at this pace. Rest 5 to 10 minutes between efforts and do as many as fits the terrain and the total time/distance goals. If your hills aren't long enough you can either keep pressure on big gears for the descent if the descents are gradual or do these on flatter terrain but make sure you keep the intensity up for at least 10 minutes per effort.
Tue: 25 - 30 miles same sort of terrain but easier. Climb long hills but more comfortably. You should still be concentrating on holding a good steady pace but your legs should feel pretty good and your breathing deep but comfortable.
Wed: 30-40 miles easy hills or flats at a nice tempo pace. This ride is my favorite when I block train. I feel like I'm going pretty fast but my breathing is totally comfortable and my legs feel great. Don't suffer on this ride just ride a quick steady pace that feels fast and fun. Don't just noodle around and get bored but you shouldn't dread this ride it should feel great.
Thur: Work nights
Fri: Work nights
Sat: Work nights
Sun: I'd rest after three 12 hour night shifts at most I'd do an easy hour of spinning with a minute or two of tempo to wake up the legs.
Mon: Repeat last Monday's ride. This is your day for personal bests at the 10, 15 or 20 minute duration so it's kind of like your own personal mini race day. These need to be steady, but the question is how hard can you do them, stay steady and still finish them.
Tue: Repeat last Tuesday or if you're real tired repeat last Wednesday's tempo ride.
Wed: Work days
Thur: Work days
Fri: Work days
Sat: This one's tough. Ideally you'd do the group ride three days away from your work and rest today followed by a wake up ride tomorrow. Since that's not an option I'd do an easy one hour ride today with a few one to five minute wake up the legs efforts. Jam over a couple of hills, pace quick for a few minutes on the flats but only ride about an hour and don't kill yourself. This ride is pretty important after three days off the bike to get you ready for tomorrow. You need to feel great after this ride so really watch your pace and duration but don't skip it unless life just gets in the way. I would never do my hardest longest events after four days off the bike my legs need the wake up and shake up ride.
Sun: 100 miles with group
Mon: Rest (smart)
Tue: 25 miles on hill + Work nights(maybe back off to 15 to 20 miles on hills and make them your normal Tuesday hard 10-20 minute variety. A hard long workout prior to a 12 hour night shift isn't smart but some riding is probably good. If Sunday really tired you out I'd skip this ride entirely and just rest)
Wed: Work nights
Thur: Work nights
Fri: Rest
Sat: Wake up ride like last week, maybe a bit longer since Sunday is shorter but that's only if you feel great. You still need to feel fresh after this ride but it's better to rest two days before a hard effort and do a wake up ride the day before.
Sun: 70 miles with group.
And so on.........
If you manage your blocks well you can probably do the occasional 3 day blocks listed and should definitely be able to do the more common 2 day blocks in your schedule. The key thing is to work down in intensity and if you can up in duration as your blocks progress.
Anyway your situation is tricky but I think you can get more out of your weekly training and still get good rest. If your night job is really physical or otherwise draining you may have to adjust accordingly. Remember that you need good recovery for supercompensation to work. If you're doing some really physical work that leaves you wasted then you need to be realistic about your training as well.
Good luck and keep us posted,
Dave
