full time work and higher category racing....

[BullGod]

I have been racing Euro Cat 1 (elite / A) for two seasons now, and am beginning to progress. However i just started a new full time job, which will mean 40 hours work a week, plus commuting.

I reckon total training time will reduce from 16-20 hrs to around 8-10hrs, so to compensate I will look to ramp up the intensity, and work to a structured plan orientated towards shorter races. I'll also finally be able to afford a Powertap, so this should really help.

with this type and duration of training I have already resigned myself to not being able to prepare for and compete in classics and longer distance RR's - so I will seek to become a criterium and TT specialist.

I am still concerned though that 10 hrs a week, even with structured high intensity intervals might not be enough contact hours to remain in Cat 1.....although as crits are max 2 hrs in length I fail to see why 4/5 x 2 hr training sessions per week won't be enough.....anybody have any input here?

is there anyone out there riding in the upper categories on full time work? any coaches have any ideas on what sort of training program would be effective?

I was looking at something like this for example

Sun - Crit
Mon - Recovery 1.5 hr
Tuesday - Club race - 1.5 hr
Wednesday - 1.5 hr including 5 x 5min L5
Thursday 1.5 hr inc 6 (40 + 20) L6
Friday - 2 x 20 L4
Saturday - race warm up
Sun - race

if I stick to this at the intensity that I can now sustain can I expect to hold my current form?

 

[whoawhoa]

I have been racing Euro Cat 1 (elite / A) for two seasons now, and am beginning to progress. However i just started a new full time job, which will mean 40 hours work a week, plus commuting.

I reckon total training time will reduce from 16-20 hrs to around 8-10hrs, so to compensate I will look to ramp up the intensity, and work to a structured plan orientated towards shorter races. I'll also finally be able to afford a Powertap, so this should really help.

with this type and duration of training I have already resigned myself to not being able to prepare for and compete in classics and longer distance RR's - so I will seek to become a criterium and TT specialist.

I am still concerned though that 10 hrs a week, even with structured high intensity intervals might not be enough contact hours to remain in Cat 1.....although as crits are max 2 hrs in length I fail to see why 4/5 x 2 hr training sessions per week won't be enough.....anybody have any input here?

is there anyone out there riding in the upper categories on full time work? any coaches have any ideas on what sort of training program would be effective?

I was looking at something like this for example

Sun - Crit
Mon - Recovery 1.5 hr
Tuesday - Club race - 1.5 hr
Wednesday - 1.5 hr including 5 x 5min L5
Thursday 1.5 hr inc 6 (40 + 20) L6
Friday - 2 x 20 L4
Saturday - race warm up
Sun - race

if I stick to this at the intensity that I can now sustain can I expect to hold my current form?

I think you can easily continue to race Cat 1 and progress on that amount of training. I know some guys racing Cat 1 here in the US doing that little or even less training, with wife, kids, job, etc. As far as your specific training plan goes, the microstructure of each individual workout doesn't matter all that much. What's more important is that all your training is consistent, high intensity. Just going out and hammering for two hours can be just as effective as doing planned out interval workouts.

I also wouldn't give up on long road races either. You should search for some posts by Acoggan where he mentioned winning 5 hour p/1/2 road races without ever training more than 2 hours.

 

[Spunout]

You've spread out the hours on all days, any possibility to take a day off in exchange for a longer day?

Monday: Off
Tuesday: Race (2)
Wednesday: Easy (2.5)
Thursday: Intervals (1.5)
Friday: Active recovery (1)
Saturday: Intervals, reduce volume if Sunday is a priority race (1.5)
Sunday: Race (2)

Seems to me that you'll always be okay, but flat with 1.5 hours of intensity every weeknight. Rest, take an endurance day, and be even more intense on your hard days.

Edit: I'd suggest dropping the club race on weeks where you feel you need more specific speedwork. Your PT will tell you the truth.

 

[BullGod]

yeah.....I've done a few "intense" 2 hour runs in the last week.....still no powertap (seemingly impossible to obtain in Netherlands) but on one ride I looked to hold above 40 kph for as long and and as often (wind permitting) as possible (imaginary solo break), and the other I held at about 36, but put in 15 or so 20 second efforts at 50 kph / 20 s "off".....

what's pretty cool is 70km in 2 hours is way more intense than a 3 hr ride for 90km......and this sort of training gives more overall stress than a club race, although the "max" efforts are probably not quite as intense.....there's nothing like other riders to bring out the competitive streak ;-)

riding a crit in the elite category sunday so "prepare for the pain"......