General training help

Discussion in 'Cycling Training' started by Waitforme, Jan 26, 2006.

  1. Waitforme

    Waitforme New Member

    Joined:
    Jan 26, 2006
    Messages:
    5
    Likes Received:
    0
    Hi
    I'd be grateful for some advice on specific training for 40K time trials, looking to break the hour , PB is 1:04

    At present I'm doing around 220 mpw, made up of a daily 26 mile commute, 4 gym sessions and a Sunday 60 miler. Sat is a rest day, Wed is an easy commute day.

    My quality sessions are the 4 gym sessions x 30 mins on a Polar bike, basically I go as hard as I can on it for 30 mins Mon, Tue , rest Wed , Thurs , Fri. I think my MHR is 178 - that is the highest I have seen , I'm 46 - and these gym sessoins usually see me running in the high 150s peaking at low 170s.

    I sometimes push it a bit on my commute on the way home till my legs burn as the first 6 miles are generally uphill.

    My question is should I continue with the above or adapt it ?

    Thanks.
     
    Tags:


  2. Adam-from-SLO

    Adam-from-SLO New Member

    Joined:
    Nov 30, 2003
    Messages:
    513
    Likes Received:
    0
    Where are your days off :confused: Sure, Sat. ....... but not sure if thats enough. Sounds like your on the bike for 50-60 minutes.. then off(commute) ........ twice per day. Then, there is the gym sessions in between (is this correct) ???

    It just seems like alot of on/off cycling in one day . It personally takes me 20-25 minutes just to initally get warmed up on the bike ....... then the next 1-2 hours are where I really begin to dig in ..... and get a good work out in. That 60- mile ride on Sun. sounds good....... but why not 50... or 75 :eek: :confused: ;)
     
  3. Old Junker

    Old Junker New Member

    Joined:
    Dec 11, 2005
    Messages:
    103
    Likes Received:
    0
    if the 30 min sessions are at 58 min tt then you are on the right track, to go fast you need to train at a faster pace, going 40kph for 30 mins will not help you go 40kph for 1 hour, if you are not at 58min pace then only do 20 or 15 min intervals and keep reducing recovery time
     
  4. Waitforme

    Waitforme New Member

    Joined:
    Jan 26, 2006
    Messages:
    5
    Likes Received:
    0
    Thanks guys

    Adam, yes , I do a lot of on - off cycling per day with the commute and gym session ! Only non cycling day is a Sat.
    Just wondering if I can put these sessions to more use with my goal of getting under the hour in mind.
    Will work on making my 30 mins on the bike as hard as I can sustain for 30 mins, set a PB on it on Friday :) Perhaps I'll do a couple of days per week at 2 x 15 mins but at a harder pace.
    Worked hard on the 60 run yesterday and the legs are a bit tired today, should I give them a workout at lunchtime or have an easyish spin ?
    I have the same dilema on the way home, after a hard lunchtime session I can get the legs burning on the hills on the way home, is this beneficial or should I be letting them rest after the lunchtime session ?
    Basically I don't know whether to train on tired legs or not.
     
  5. DJA

    DJA New Member

    Joined:
    Dec 15, 2005
    Messages:
    101
    Likes Received:
    0
    Rest your legs just spin home, try to just easy spin at 100 to 120 your legs dont work to hard but you still get a good cardio work out.
    Even try 3 intervals of 10min at 42-43kph or even fast as long as you can hold it for the full 10 min rest 3min in between at 25 kph.
     
  6. Adam-from-SLO

    Adam-from-SLO New Member

    Joined:
    Nov 30, 2003
    Messages:
    513
    Likes Received:
    0
    Like I say- ride like you feel :eek: ;) If you feel great, go balls out. If you feel sluggish/tired .... go really easy- or take the day off completely.

    In terms of you coming home w/tired legs, I'd say spin really easy(high RPM/cadence)- dont do too much, get home and eat/drink up !
     
Loading...
Loading...